How to train for multi day hikes carrying 30lbs 💪 I add weight to my daily dog walks  

How I’m training for backpacking season and multi day hikes ⤵️ As someone who doesn’t work out consistently, to my surprise, carrying over 30lbs for a multi-day hike up a mountain is challenging 😅. Rucking is intentionally adding weight to your backpack and walking or hiking. I’m not a professional but my shoulder hurt after a 4 day backpacking trip last year and my physiotherapist basically said I wasn’t strong enough to carry 35 lbs over 70km. I had to consistently train if I wanted to go faster and further. So I’m adding 20-30 lbs in my backpack a few times a week while I walk my dog which I have to do everyday anyways. I’m also working on lightening what I carry. Videos on this coming soon! Let me know if/what you do for to train for backpacking 💪 *This is not a guide that works for everyone, just sharing what has helped me improve my strength and cardio.

A guy who did various expeditions said basically what you did, but try to walk as long, or slightly longer days than you'll be doing on trips. The goal isn't necessarily explosive strength, but tenacious strength. Day in day out, wear and tear with a pack on your back. If your expedition demand 10 hours walking per day, for a week, then do 12 at home. If your expedition consists of significant elevation, then find find a hill and just go up and down until you've approximately covered the daily elevation required + a bit more. Very simple stuff that makes hard trips super easy.❤

My tip is to carry water as your weights! Helps if you get thirsty from all of the exercise, and if you get too tired or sore you can just pour some out on the ground to reduce the weight.

I'd look up a military rucking progression guide to help ya out. Don't forget to stretch after.

I have lots of tips to lighten your load! 1) choose a smaller more lightweight backpack, it will force you to make more decisions about what you need. 2) pack less food and pack it more compact in your backpack, you don’t need tons leftover 3) if you are meaning to upgrade, switch to a quilt, 40deg is plenty for the summer 4) use a mini stove like a BRS and a small titanium pot (or go stoveless since it’s just a few days) 5) cut out all that is not absolutely necessary like a headlamp (you don’t need it unless you night hike since your phone has a flashlight), don’t need sleep clothes or fleece layers (maybe a puffy), don’t need new socks for everyday just one extra pair and rinse them in a creek after you use them and hang them on your pack to dry (same with underwear) 6) minimize your water system (you mostly only need two 1L smart water bottles (one dirty one clean) 7) use a trekking pole tent! 8) minimize your electronics bag (10kmA is plenty for a 4 day trip) and don’t bring any unnecessary electronics that need to be charged

We did it in the army. We started off with an empty load and then gradually added weight over a few week period

That'd Absolutely Awesome!!!! I'm 58 years old and try to walk often,, and love camping,, soooo, im going to try your backpack method with weights!!!!! Thank you!!!

10 years ago I suddenly had time to spend most of the summer in the Sierra, so I decided to fulfill my dream of hiking the JMT. I wasn't in shape for it and my knees were toast. Went to the ortho, got injections and spent 2 weeks getting my food and everything organized, plus did a shirt hike every day. I decided on a strategy of resting every other day for the first week, then every second day, etc. By the 4th week, I was hiking 3 days in a row, then a day off. Days averaged 10 miles. So it was 30 days out, 20 hiking, 10 resting and I covered just over 200 miles. It was freaking heaven! Base pack weight without ultralight gear was 20 pounds. I got lucky with friends hiking in re supplies for me and scrounging the hiker barrels at VVR and Muir Trail Ranch, so I kept my all dehydrated food to 1.5# a day.

Properly adjust the backpack to your height is also important for proper weight bearing. Adjusting the hip straps so that most of the weight is on the hips helps as well. When going on mutiple day hikes I'd look into a 100+ liter backpack with a full or half-frame. That's just some technical aspects to it. Being mindfull to at least take a 10 minute rest for every 50 minutes walked also helps

Having hiked over 18,000 miles my recommendation is to make sure your pack has been properly fitted for your body type and then pack your items in your pack with the light things at the bottom and the heavy items closest to your back. This approach will make your pack easier to hike with. It also helps to make sure your straps are padded and kept tight, so your pack isn't moving,on its own as you hike, but instead, it moves with your body, not against it. A good rule of thumb is to only carry a pack that is 25% of your body weight. However, in the military, that's not their strategy. Most soldiers are carrying a 75 pound ruck or more. Happy Hiking!

Tips NOT needed. Your desire is inspiring. Keep doing exactly what you’re doing! 👏🏼👍 Pure awsome ❤️ Can’t wait to see you succeed

I think that's a great plan. I'd also add gentle stretching before and after each day of hiking to help avoid injury and stiffness. Even just a few minutes before and after can really help

Yeah I went for a 40 mile hike with my dad a few years ago (great memory & adventure) & my pack was pretty heavy, certainly makes the hike more challenging. At the end of the day your exhausted. Gonna ask my dad if he wants to go for a shorter hike in the future since he’s getting older now, wanna go again before he’s too old

Make a list of everything and weigh everything on the kitchen scales. I would recommend a short book called Lighten Up! It’s taking ultralight to the extreme but it’s a good mindset to adopt and give you some ideas

Adjust that hip strap so it's supporting the load instead of your shoulders, 35 lbs shouldn't be wearing your shoulders out so badly. Also take the packs center of gravity into account, pack the heavy stuff lower in your pack and the lighter stuff up top so it won't shift around as much, thus reducing the shoulder workload. Not to mention warm up and cool down stretches should help in conjuction with shoulder exercises and adjusting the hipstrap and CG. My personal favorite is find a lot of cool ass rocks every hike or motorcycle ride, if I don't bring back 60lbs of rocks I'm not happy with myself lol.

I was an Army SF guy. 100lbs rucks are not uncommon. In one unit we had a payday ruck once a month -65lbs, over fifty miles. The real secret is to put the weight on your hips. Tighten your waistband snug to transfer the weight from your shoulders to your hips.

When training, on the ascent, I filled my pack with 40 lbs of water, drank it/ditched it at the top, and saved my knees on the way down

Nemo tensor air pad, quilt > sleeping bag (enlightened equipment or outdoor vitals have reasonably price quality options) and change out that heavy tent lol. I have a sixmoons lunar solo and a rei flash air 2 old version. Both are reasonably priced if you can catch sales and will fit you and your pup. Annoying to set up but you get used to it. Also if your not a treking pole person like me both come with optional carbon fiber poles. Took a few years to get those 3 switched in the bag but it dropped a huge amount of weight. I will also say I just switched back to a traditional hiking backpack after years of trying out "ultra light" packs. As much as I absolutely love a few of them none I find comfortable with anything more than a 3 day in the middle of summer. In fairness I never went over the $250 price tag, I bring some camp comforts, and the bag of wine I bring on most trips is stupid heavy for the first few days 😅

Maybe you can train your back by doing Pull ups or some other exercises. Your method is good anyway. If you combine both you will be able to improve your performance. Keep going with your channel!!! Best from Madrid, Spain

don’t pack your fears is the best advice i’ve ever gotten also make sure anything that can serves dual purpose. happy hiking!

It's also important to do strength training that's targeted to your specific areas of weakness. Otherwise, when you're rucking, your stronger muscles will take on too much of the load for your weaker ones and get fatigued more easily than if they were working together.

Facepulls for the rotator cuff. Deadlifts for everything. Farmer carries. Back squats with bands to engage the hip abductors. Running/cyclng/sled work. Take your pick. ...and ruck.

I love rucking for training. I also run incline with no weight on a treadmill. The other thing is proper packing. I didn't know I wasn't packing my weight correctly (new school thinking) even though I have been backpacking since my youth boy scout days! Also, the way you carry your bag and sinch it matters. I was not doing it properly due to needing a different sized bag. Oh and stretches. Great videos!

Yes! The sturdy plastic jugs for like sports drinks. I like the vitamin water brand. Those get refilled with water and used as ballast weight that you can use or pour out to lighten the load, for training. In field deployment they are frozen to start out, and used for chilling perishable foodstuffs, then the melt water is used for hygiene. The "cooler" is a cardboard box that you line with sheet plastic, like liquor store type boxes. Those become tinder. The plastic is reused too.

Sew your own bqckpack, tarp tent, and sleeping quilt. My backpack and sleeping quilt each weigh about 1 lb. The quilt is warm enough to be comfortable at 25°, and slightly chilled at 20° wearing my insulated clothing. My two person tarp tent weighs 1 pound. I have a bug net/ground cloth that hangs under it that also weighs 1 pound. But when camping in seasons or areas without bugs I can take a lightweight poly ground cloth instead. My three season backpacking base-load (everything except for food and water ) is 13 1/2 pounds. But this allows me to backpack in lightweight trail running shoes, which takes even more weight off. I'm 6'4", so shorter people can have smaller, lighter weights packs, sleeping quilts, tarp tents, and clothing.

I see a lot of videos on what not to carry, but hardly ever any on training. Good for you! One backpacker said that instead of measuring ounces in the backpack we probably should be measuring pounds in the gym!

I am 38, female, and i have been hiking for some time now... what i could say is that we have to respect our bodies, not push them to the limit and beyond imho. I am taking it a bit slower and lighter nowadays... i feel like there are limits to our knees, to our spine. I have 54 kilos and i simply have to respect that. I don't want to end up with surgery or anything 🙏 love your channel btw, so inspiring!

Loving your content Madison. Iv been hitting hiking hard lately and loving it. Your areas are stunning! I live in Scotland so we alot of rain but that's my fave! Keep it up

You are a very admirable woman

I gave up driving years ago, so I do my food shopping and everything else by walking with the groceries in my pack, but worn different- in the front instead of on my back with my hands in reverse prayer to keep my shoulders back - to help with mobility- couldn’t even do reverse prayer until a few years ago. Being a lifelong yogi I finally got it after a dozen years of trying.🏃‍♀️🌿🧘🏼🙏

Looks like so much fun! Your dog is super lucky! Please be sure to carry defensive technology if you are hiking alone. 👍🏼

Shemagh is a useful thing. It's a durable bandana, can be used as a pillow, a great towel, small pack for short hikes away from camp and many other uses. There is a reason it's so popular among soldiers. Also you can wear it in many different ways, it doesn't take up ANY space.

You are a great inspiration love what you’re doing

Loaded step-ups. I read several years ago on Backpacking Magazine that doing those are great to develop your hiking legs. I've been doing them ever since.

Get your dog a pack too! They can do 10% of their body weight typically

Large grocery hauls with all the cans in the bag helped me. Love that you're doing proactive work.

I train to run with my dog using a weighted vest. My dog has packed on a large amount of muscle, and now can easily carry a pack and doesn’t mind. My dog has his weighted vest, and I have mine. I also encourage weight training, 2 to 3 times a week, including squats, deadlifts, working to build leg, core and back muscle. Also, try shortuphill, jogging with the weighted vest to build stamina. Also, if possible jogging on sand 1-2 weekly, if that’s not an option to develop better balance, minimizing risk of rolling an ankle, I encourage doing balance training on the Bosu ball. When it comes to weight training, think tactical strength training, which minimizes the risk of mechanical injury. Also doing lots of yoga, and stretching to improve flexibility and to elongate tendons. With the dog backpack, you incrementally increase the weight and then they also become used to carrying a load and then you can get a hiking backpack for your dog to help carry supplies.

3x a week with 12kg/25lbs doing a hike with my dog wearing his hiking harness prepared us. He had a bottle of water on each side eventually. My pack is much heavier but that was enough prep for a few weeks. Also put 1-3lbs weights in your hands a swing em a bit extra while walking. When I had 70lbs and trekking poles we flew along the trail for 4 days.

I agree we have to train diet health and exercise is key to what you like hiking even few day camping and hiking. Excercise and conditioning is key like in sports . My opinion

What a picturesque location for backpacking

I would agree, putting a heavy pack on and hiking up hill will get you in shape for anything. It's how I train. I plan on trying to climb Denali in 2 years.

get a goruck back. The way the bags sit on your back allows you to carry much more weight. Incredibly comfortable shoulder straps, very well built, durable bags with lifetime warranties. The GR3 might be good, and it would allow you to attach extra things on the outside. It’s an investment tho they are incredibly expensive, but extremely high quality bags

❤ Everyday is a good day❤

its the crazy night backpacking lady

If you want to lighten your load focus on the big 3. Don’t worry about cutting off the end ur toothbrush or cutting off excess straps to save a couple ounces. Focus on finding lighter replacements for ur backpack, tent, and sleep system (big 3). They are your heaviest items (besides water), they are also the most expensive usually. A standard pack often weighs 4-6lbs on its own. That’s a lottta weight

35lbs for 70 miles!! Girl, you're a beast!!! That's some serious working. It kicks my butt to do 6 miles with a 30-pound pack.

what I am doing apart from loading gradually the pack at home is training different kinds of squats (both legs and single legs) because it is what you do during a hike uphill or downhill

My dog socks is American bet bull female. She feel ill with epilepsy but vet has her on meds she has been good. When she was baby and very young she was raised at lake and nature. But she is doing really good and vet appointment soon with blood work like person being treated for same condition. I am going to talk with my vet get her ready again for hiking and camping. Thanks for the share seeing your dog reminds me of mine.

Great idea this is what I do to train for my big backpacking trips up in the mountains

If your financial situation lends it self to a personal trainer it’s better than a gym. I found one who I showed RU-vid videos of what I specifically do on trips and we crafted workouts specifically for balance and motions for carrying a canoe while avoiding prior injuries and strengthening to prevent new injuries (knee problems). This can be expensive but you can take the advice and continue the workouts later without the trainer. It’s a lot better to have someone watch your movements for a month to see where you need the help. You also have a lot of video documentation of movements they can model exercises specifically for.

Only one tip , Never lose all that cuteness, miss

No tips girl, it’s all about you, men of culture now learning how to do this the right way 😊

Look at special operations conditioning workouts. An SFAS Prep course did the best for me. It's a happy medium between weight training and cardio work to build a solid foundation.

I'd also suggest adding weight lifting (especially during the winter when you're not backpacking). Arms, back, legs, everything! All over increasing body strength will help when hiking/backpacking. Plus, being strong just feels good (;

I spent time in the infantry, we used to regularly carry 25kg loads for days on end. The instructors always said, unless you're in the special forces and have constant access to trained PTI's and a rehab centre to address any niggles immediately, then don't train with weight. Save your knees and back for when you're older and just train without the weight. Interval/hill reps will get your legs strong for long distance, LOTS of core exercises will help save your back and upper body calisthenics will help your shoulders. Also, and I hate to say this as I don't want to restrict you and make you feel stupid (because you're not) you're a woman and your body needs a bit more care when it comes to such strenuous exercise. What I mean by that is don't stop what you're doing but maybe consider seeing a physio regularly, get yourself a massage and sort out any niggles ASAP. Get after it, you're amazing and it's great to see you succeeding here in YT doing what you love. Cheers 🇬🇧

Ur backpack shouldn't hurt. When u go to MEC, get ur pack fitted properly (MEC is like REi here in 🇨🇦) I can't wait until we, BC'ers get a Decathlon store 😁

Most everything you pack would ideally serve more than one purpose. For example a canteen cup kit that can be your cookware, and storage, and drinking cup. Another great trip is to study the area your trekking through immensely. If you know whats there you know what you can leave out. For example if your trail is alongside a river, you can get away with packing light on water, and using the canteen cup to boil water at camp or water purification tabs to do so on the move. It does take some getting used to the taste tho :/

Maybe try military rucking. All you need is a path (off-road or on the sidewalk, etc) Set a distance, recommend no less than 6 miles. And start with 35 or heavier if you’re ready and don’t just walk it out, try and do it for time. The military standard for 6 miles is 1:30:00. Each time go further or the same but increase weight reaching up to 70+ lbs. And have the weight on your shoulders, as high as you can get it.

If you recall when doing ruck marches we were told to add weight with equipment not solid exercise weights because it's bad for your back! Just a thought though.

You start with an empty bag. Then after a week, you slowly add weight to the bag. Then the following week you add even more weight and so on and on. Or you could start with a 10 lbs bag but instead of adding weight, you just go further. So if you train with a ten pound bag on a five mile ruck, the next week you’ll just add 2 extra miles and the following week two more miles and the list goes on.

I just carry a backpack with 20 lbs everywhere I go at least 5 times a week. And right before I go on a trip, bring it up to 30. Get those reps in and the weight will follow.

I try to shoot for between 10-15% of my body weight depending on how long I’m going to be out. 15% is for six days. I use a quilt & tarp in winter to lighten the load. In summer, I use a hammock. I use smart water bottles & a sawyer water filter for my water. Much lighter.

Do deadlifts ,it strengthen your back. Shoulder shrugs and raising the roof are good shoulder exercises with no weights

Use trekking poles to support the extra weight and r/Ultralight

I like to work my up and train five, ten pounds over my usually pack weight. I feel like I get accustomed to the heavier weight and when I ruck I think this isn’t so bad! Works for me, your mileage may vary.

They do this the British Army, well some units. They put rocks in your pack until it weighs 45 lbs. You also carry a survival belt of two water bottles, ammo pouches and a rifle (in my case the 7.62 SLR.

My tip, carry less stuff. I traveled 1 year with a 10 pound backpack. I understand that travelling is not the same as Hiking and sleeping outdoors, since you need a tent, sleepingbag, water and food for you and the dog. But this is where i would start and get a lightweight tent and sleeping bag, so that your backpack stays under 20 pounds.

Amazing

Camping 🏕 cuteness 😂

Great content! I was scrolling and dig this channel so subscribed

👏👏good for you .. I’m a tropical resort, sort of gal

Do lots of Core stability exercises, like plank variantions/ farmer carries

Get a pack that fits you correctly so that you can bear the weight on your hips as well and not just on your shoulders. Make sure the pack is rated to carry at least 50lbs comfortably. Physical training should be gradually increased in weight and distance and in your pace, all of these are factors. Start hydrating for a hike at least 4 hours before stepping off by drinking a full quart of water with electrolytes once an hour, each hour, to build up your body's fluid levels. 24 hours before stepping off, you can also load up on carbs. Lastly, stay hydrated on the trail. Hope this helps 😊

Consider form. Try wqrking with your hip belt. Make sure to snug it at the best point around your hips or waist. Shoulder straps should be loose enough to get a finger or two in there - be sure your posture works with your setup.

Your dog looks like my dog with longer hair very cute

Hope you have protection items when you hike Stay safe

You Go!

Ruck runs and hitting legs and core and shoulders in the gym

I do three miles on Thursday and anywhere from 6-12 miles on Saturday at least 30 pounds and up to seventy just keep it up you'll get there

5x5 - pushups, sit-ups, pull-ups, hip thrusts, bike or jog. Super easy to stick to and gets almost every muscle! Oh and 5 times a week don’t want to not enjoy your workout

Keep up the good work, you'll be a beast in no time!

I train on super hot days, push almost to exhaustion. It seems to be the toughest scenario, any hike in cooler temps seems to go way easier, and I learn to not need as much water during the actual hike this way. I then replenish the water at the end of the day but can get away with packing less on my back since water is so heavy. Obviously not a recommendation as it may be potentially dangerous to some, do your own research sorta thing lol

I always like using a ranger roll system, 10 times lighter than a tent

Careful with the weight. For optimal performance meaning traveling for long distances without any aches and pains, carry 20% of your own body weight. for example, someone 150lbs should carry not more than 30lbs. For training, carry 80% of your projected carry weight. So if you are planning to carry 30lbs, train with a 24lbs bag

what you do is train your pooch to carry a pack and give him 10 pounds of load as well.. dogo can carry his own food bedding and your bedding or shelter

Also look at other backpack options and see if there is one that fits you better.

3 days ahead of season, 5 times a day a pinch of Himalayan salf and 500-800 ml of water. 30 min before and 2 hours after meal. You wont feel the strugle of long distance walking anymore. At least for me

Do negative hanging pull-ups high intensity low volume but many sets . Pulls ups are literally number one then DIPS

Good job!

You could get a weight vest and ankle weights to wear every day to continuously strengthen your back and legs.

I feel like I need to do this to prepare for this schoolyear

I honestly just go on trail runs with a water pack on my back, lift weights, and carry a lot of gear on me even when I go on short hikes.

Correct packing of your pack will help too

I’d also intentionally train the feet and joints, by using bare feet shoes /zero drop shoes with a generous toe box and less/no cushioning - but give it time (months) and ease into it. No extra weight, not yet at least. Use them at work/on chores. Even with big sturdy shoes, a strong foot and solid joints gets you further. Great content! ❤

Not sure what you're already carrying, but titanium cookware is a big back-saver.

Also, there should be no back packing season. Hiking is a 4-Season sport. Get out there 12 months of the year, rain, sleet, hest or snow! Get your pack and get on the go! There is nothing better!

Progressive addition of distance and weight. Exceed the expected weight

In addition try bulking. Pull-ups, farmer carry’s, push-ups, etc.

Go to the gym and do some pull-downs on the cable machines. Focus on light weight for awhile 20 to 40lbs with good control motion. Do shoulder press to, same way.

10 minute back yoga exercises i do on RU-vid before and after makea a big difference