What if investing 10 minutes a day in strength exercises could boost your energy and reduce your chance of injury on an adventure trip? And, as a bonus, what if that investment made your bones stronger too?
If that sounds like a good ROI, keep reading to find out how to make it happen!
Benefits of Strength Training for Better Adventures
You may have heard that strength training is recommended for all adults, and especially for those who want to be physically active. As we age, we tend to lose muscle mass. Doing strength training, also known as resistance training, can slow or even stop that process.
Muscle mass makes a difference in our ability to enjoy adventures, including walking, hiking, paddling and more. Here are three key benefits.
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More energy. Stronger muscles are more efficient, so you’ll use less energy and feel better at the end of the day.
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Reduced risk of injury. Stronger muscles are less likely to get strained by long days of activity. Stronger muscles can also reduce the risk of falling, and nobody wants to fall and get hurt while traveling!
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Stronger bones. If you have or are at risk of osteoporosis, strength training can actually help you maintain or even increase your bone density.
Exercises to Do to Improve Strength
Hiking is a full-body experience, since you’re carrying a pack and moving through varied terrain. Strengthening the major muscle groups will make it easier and more fun!
Powerful legs = Confident steps up and down, day after day
Walking and hiking in preparation for your trip is a fantastic foundation. Your legs will get stronger as you do more hiking.
To boost your power, though, add a few focused exercises for your quads, hamstrings, glutes and calves. Here are exercises and the variations I recommend doing to prepare for adventure trips:
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Squats: especially wall sits (aim to hold for 1 minute) and squats while wearing a backpack (add weight as needed to increase difficulty).
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Lunges: start out by keeping your feet in place while bending your knees and lowering your body, then work up to stepping forward into the lunge position.
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Calf raises: these can be done just about anywhere, including standing in line at the grocery store or while brushing your teeth! Bonus points for doing them on a step with your heels below parallel before you raise them, and/or single-leg raises.
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Side-steps with a resistance band: put the band under your feet and hold the ends in your hands and pull up with your arms until the band is tight, (if you have a loop-style band, put it above your ankles or above your knees), and step side to side until your hips feel tired. That’s it!
Solid core = Stability for twists and turns along the way, on the trail and off
Improving your core strength makes many activities easier. A friend of mine specifically noticed improvements in her balance after doing a 30-day core challenge!
Twisting, reaching and carrying loads are just a few of the things you’ll do on an adventure trip. A solid core will help you feel more competent and comfortable throughout your journey. Incorporate these exercises into your routine to build a stronger core:
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Planks: start with whatever version works for you (extended arms or on forearms, knees down or up) while keeping your upper body and upper legs in as straight a line as possible. Hold as long as possible, and aim to add a few more seconds each time.
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Seated twist: sit on a chair or the floor (knees bent), then twist at your waist so your upper torso faces one side, then turn back to center, and twist to the other side. If that’s pretty easy, hold a weight in front of your waist while you twist.
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Bird dog: starting in a tabletop position, lift one arm so your bicep is by your ear, and then extend the opposite leg out behind you, and hold for as long as you can. Return to tabletop, then lift the other arm and opposite leg. Do you notice differences between the sides?
Strong upper body = Scaffolding for stabilizing your pack, plus power for your trekking poles
It may be easy to think that a strong upper body isn’t a high priority for a hiking trip, though if your adventure includes paddling, that’s a bit different. Yet your back and arms will get plenty of use with maneuvering your pack each day.
Also, if you use trekking poles, the stronger your arms are, the more capable and efficient you’ll be with them.
Just a couple of exercises are enough to set you up for an easier experience:
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Pack lifts: yep, just practicing lifting your loaded pack from the ground up to your chest multiple times (hold it by the top of the straps) will build strength in your arms and back.
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Chest presses: you can use your pack for this, too, or some dumbbells. Just lie on your back while holding the item over your chest, then press it up towards the ceiling and lower it back towards your chest. Pushups are another option.
How Much Strength Training To Do
You can build strength for hiking in as little as 10 minutes per day using a handful of exercises and limited equipment.
Aim to strengthen each muscle group twice a week. During each session, you should be doing enough reps and using enough weight that you could only do a little more if you absolutely had to. You can use your backpack, dumbbells, kettlebells, books, bottles of water – or a mix of them!
You can spread out your strength sessions over the week in different configurations, based on your preferences. You should allow at least one day between strength workouts for each muscle group to ensure recovery.
Here are a few example of workoutroutines depending on how many days and amount of time you want to spend strength training.
10-minute routine for 6 days per week.
For this approach, you rotate through exercising legs, core or upper body each day.
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Day 1 = legs
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Day 2 = core
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Day 3 = upper body
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Day 4 = legs
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Day 5 = core
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Day 6 = upper body.
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Then you rest everything on day 7!
15-20 minutes for 3 days per week
For this routine, you can pair up segments with a day or two in between.
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Day 1 = legs and upper body
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Day 2 rest
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Day 3 = legs and core
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Day 4 rest
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Day 5 = upper body and core
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Days 6 and 7 rest.
25-30 minutes on 2 days per week:
This routine would include all the muscle groups in a workout, and you can have multiple days of rest.
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Day 1 = full body
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Day 2 rest
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Day 3 rest
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Day 4 = full body
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Day 5 rest
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Day 6 rest
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Day 7 rest.
Here’s a sample full-body workout.
A Reminder Before you Begin the Training
If you haven’t done strength training exercises in the past, or it’s been a while, you may want to consult with a certified personal trainer for more specific guidance.
If you’ve had muscle or joint issues in the past, you may want to check in with a physical therapist and your physician before adding exercises to your routine. Chances are they’ll encourage you to include strength training as part of your pre-trip fitness routine, and they may include a bit more based on your situation.
When you show up for your next adventure, you will be surprised at the difference strength training makes!
