Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.



Q&A: Getting in Shape for a Backpacking Trip

Aurora Open / Peter McBride / Getty Images

Q: What is the best way for a non-athlete to get back in shape for a backpacking trip? I did the JMT 1.5 years ago successfully. But I have gained weight since and lost muscle tone. I want to hike the Wonderland Trail in 5 months.

A: The number one injury prevention tool you have as a hiker is improving your stability for uneven or loose terrain. There will likely be many times that you nearly twist an ankle or take a nasty spill, so you want your body as stable as possible to help maintain your balance in those situations.

What's more, your movement patterns have likely deteriorated during the time you've been inactive. When you're carrying weight in your pack, this will only exacerbate faulty movement, which will drain you of energy faster and put you at greater risk of injury. So while it's important to regain your strength and drop the weight you've added in recent months, you'll also need to focus on improving your posture, stability, and overall movement patterns.

Keep those things in mind as you return to the gym. With a focus on hip, shoulder and torso stability, mobility, balance and flexibility, you'll be on your way to a fun, safe and adventurous outing.

For a beginner's guide to stability, click here.

Tags: Stability, Injury Prevention, Balance, Outdoor Recreation, Travel