How to Prepare for a Backpacking Trip

Taking on a backpacking trip is stoke worthy! If you’ve never been out on the trail for an overnighter before, you may feel a little anxious, which is totally understandable. It’s a serious undertaking, for sure. It’s important to take the journey with much care and consideration. Preparation and training for a backpacking adventure can be just as fun as the trip itself!

I will give you simple and effective tools to get in shape for the hike, a gear list that will keep you comfortable, and safety tips that will help make you feel more secure!

My #1 goal is to help you feel empowered and confident so you can have FUN!

In this first blog, we are going to talk about how to get your body prepped and ready for the hike.

Physical Conditioning:

Depending on how long your trip is and what state of fitness you’re currently in, it will dictate what kind of conditioning you need to do.

First things first: We walk.

Backpacking can be broken down into the simple mantra: We are just going for a walk!

Yes, you’ll be carrying a pack with 20 lbs. or more of weight (we’ll get to that later), but that’s why it’s important to start with physical conditioning.

Start out by walking three days a week. You can start with a mile and build from there. You’ll need to take into consideration the length of your trip, the elevation you’ll be hiking at, and the incline/decline.

Eventually, you’re going to want to get out on some trails that have nice uphills that will mimic some of the terrains you’ll be on.

As you get closer to your date, taking hikes with your weighted pack is key. You don’t want to get out on the trail just to find out your pack is rubbing on your shoulder or hips, giving you hotspots, and ultimately making the journey pretty miserable. (I’ll give you tips on picking a good pack-I got you).

Cross Training:

I can’t emphasize enough how important it is to have a STRONG body before you go. LEGS-ABDOMONALS-BACK-SHOULDERS-GLUTES.

Implementing some simple training exercises into your weekly program will get you ready for a much easier trip. Here’s a little program to try out 2-3 days a week that will help you feel more confident and build some of the muscles you’ll need to get up the hill:

3 sets of 8-10 reps of each exercise — every exercise can be performed with bodyweight

Squats

Walking lunges

Box step-ups - (you could use steps in your home or at the park)

Bent over dumbbell rows

Forearm planks

Deadbugs

Dumbell Romanian deadlift

Next, I’ll be giving you a gear list that will have you set up and ready to get out there. Keep an eye on the website for group training hikes!

XOXO, Coco