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Outdoor First Aid

Hike Forever: Ultimate Hiking Workouts

The secret to long-term health and fitness? Reap backpacking's many benefits–a strong heart, lean muscle, superior endurance–through every stage of your life. Here's how.

Get full access to Outside Learn, our online education hub featuring in-depth fitness, nutrition, and adventure courses and more than 2,000 instructional videos when you sign up for Outside+ Sign up for Outside+ today.

Age 18-35

Age 35-50

Age 50-65

Age 65 & Up

The Total Fitness Plan: A four-week plan to get you in the shape of your life.

The Exercises:

Hip Swing | Box Squat | Prone Extension

Turkish Get-Up | Chins/Negative Chins