Push-ups will strengthen the arms, chest, shoulders, and core and back muscles. You’ll get the most bang for your buck with a push-up. However, isolating these muscles doesn’t offer much value for hikers. Performed while sitting, your elbows are bent at 90 degrees as your arms raise out to the side and squeeze together at shoulder height. The pec machine is excellent at isolating the pectoralis muscles on the chest. (Photo: Guido Mieth via Getty Images) Avoid: Pec Machine If traditional push-ups are too challenging, start doing the exercise against a wall, then a bench, then the ground. In addition, it will make your shoulders stronger, which will help you carry a heavier backpack. This exercise will incorporate a functional movement that activates more muscles and joints used in hiking. It’s better to target back and shoulder muscles by doing bicep curls with an overhead press. Lifting a backpack to put it on is similar to a bicep curl, but that’s a tiny action taken only a couple times throughout the day. This classic exercise isn’t going to serve hikers very well. (Photo: Vladimir Sukhachev via Getty Images) Avoid: Bicep Curls You’re not using your biceps to carry that heavy pack all day, after all. For backpackers, shoulder and back strength is better than bicep strength. These movements will strengthen critical hiking muscles and make the most of valuable training time. Do: Lunge variationsīetter options include lunge variations, lateral step-ups, or Copenhagen plank progressions. However, this motion doesn’t mimic everyday actions we perform and, as a result, won’t carry over well into the needs of a hiker. Performed sitting down, the action begins by pressing your knees outward (abduction) and squeezing your legs together (adduction). This machine isolates the muscles in the groin and outer hip, which is ideal for recuperating from a strain in the area. (Photo: kali9 via Getty Images) Avoid: Hip Abduction & Adduction Machine If you want to focus on strength, add hand weights or a pack with 10-15 pounds inside while you do lunges. In this case, it would be wise to hire a trainer to supervise and help your exercise form (bonus if your trainer has hiking or backpacking experience). Also, machines are less complex, thus more accessible for fitness beginners. ![]() For those with less training experience, free weights could be intimidating or provoke gym anxiety. No good or bad exerciseīefore we begin, it’s important to acknowledge that there are no right or wrong exercises, but choosing the most efficient exercise for your goals is very important. Many gym machines work to isolate muscles, which can be great in a rehabilitation setting, but you can waste your time prioritizing them because those movements aren’t replicated on the trails. ![]() You should focus on the machines that target the glutes and quads, right? Well, it’s not so simple. With so many machines or possible exercises available in the gym, it can be hard to know exactly what to train before a big hike. 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+
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