Published July 21, 2026, 01:08 PM The sting of an unfinished itinerary is a hard lesson learned by many a backpacker, a lesson vividly recalled by one adventurer whose dream loop through the Italian Dolomites turned into a grueling test of endurance, not of enjoyment. Two days into what should have been a scenic exploration, the reality of a relentless 6,000-foot climb loomed, casting a shadow over the setting sun and turning quadriceps to jelly. The dream route dissolved into the pragmatic decision to book an unaffordable inn, conquer the pass the following morning, and then escape via bus. While cutting a hike short is a valid choice, the emotional and physical toll of missing out on breathtaking vistas due to inadequate preparation is a significant disappointment, particularly when facing truly colossal ascents like those found in the Colorado Rockies, the Italian Dolomites, or the French Alps. "It’s especially hard to train in America for stuff like the Alps or the Dolomites because those mountains are so steep," explains Alexa Hasman, a seasoned mountain athlete, personal trainer, and the founder of Rise Ultra Coaching. The key, she emphasizes, lies in a strategic fusion of endurance training, targeted hill repeats, and dedicated gym work to forge the muscular power necessary to conquer extreme elevation gains. Hasman has meticulously crafted a series of effective hill workouts designed to transform even the most daunting inclines into manageable challenges. The Endurance Climb: Building the Foundation The bedrock of any successful ascent training program is the development of a robust endurance base. For this, Hasman advocates for identifying the longest available hill in your vicinity or, if that’s not feasible, utilizing a treadmill set to its maximum incline. The objective is to maintain a consistent, sustainable pace for an extended period, ranging from one to two hours. The crucial element here is the introduction of weight. Hasman recommends starting with a pack carrying 10 percent of your bodyweight and embarking on a 60-minute climb. Each subsequent week, this duration should be incrementally increased by 15 minutes. The weight itself can also be systematically progressed, adding approximately 5 pounds per week until the pack reaches 20 percent of your bodyweight. Hasman offers a critical caution: exceeding this 20 percent threshold significantly increases the risk of injury, with diminishing returns on strength gains. Furthermore, it is imperative to avoid increasing both weight and distance within the same training week. The principle is to focus on one variable at a time, either the duration of the climb or the load carried, but not both simultaneously. Throughout these endurance climbs, maintaining a pace that is engaged yet sustainable is paramount. "You should be conversational," Hasman advises. "If you can say three sentences at a time without gasping for breath, that’s where I want you." This conversational pace ensures that your cardiovascular system is being challenged effectively without pushing into unsustainable territory, fostering aerobic capacity crucial for prolonged efforts. The Double-Dipper: Mastering Cumulative Fatigue While a single, long uphill hike is beneficial, it doesn’t fully replicate the taxing reality of consecutive days of significant elevation gain inherent in multi-day backpacking trips. To bridge this gap, Hasman proposes the "Double-Dipper" workout: performing two endurance sessions on back-to-back days. "Cumulative fatigue is really important there," Hasman states. "It teaches your body to work on tired legs. You might feel stiff, sore, or heavy the next day, but that’s normal. This is just as much about mental training as it is physical." This approach simulates the physical and mental resilience required to continue pushing forward even when the body is fatigued, a common scenario in extended treks. The ability to adapt and perform on tired legs is a critical component of successful backpacking, preventing burnout and ensuring consistent progress. Uphill Repeats: Forging Power and Speed Once a solid endurance base has been established – defined as the ability to comfortably hike uphill for 90 to 120 minutes while carrying 15 to 20 percent of your bodyweight – the focus shifts to building explosive power and speed. This is achieved through uphill repeats. The technique involves finding a steep incline and ascending it at near-maximal effort for an initial 10 seconds. The descent is then taken at a slow, controlled walk, serving as an active recovery before repeating the ascent. The initial goal is to complete four such repetitions. Over time, the duration of these high-intensity intervals should be gradually extended, progressing from 10 seconds to 30 seconds, then to 60 seconds, followed by two minutes, and eventually three minutes. If a natural hill is available that accommodates a three-minute interval, that is ideal. However, if such a location is inaccessible, a treadmill set to its maximum incline provides an effective alternative. The progressive overload inherent in increasing the duration of these uphill bursts is key to developing the anaerobic capacity and muscular strength required for steep, sustained climbs. This type of training also sharpens the body’s ability to recruit fast-twitch muscle fibers, essential for bursts of power. Downhill Repeats: Taming the Quad-Killer "If you’re an uphill athlete, then you’re also by nature a downhill athlete," Hasman observes, underscoring the often-overlooked importance of downhill training. The reality for many backpackers is that descents, particularly those carrying a heavy pack, can be the true quad-killers, leading to muscle fatigue and soreness that can impact subsequent days. To mitigate this, Hasman recommends dedicated downhill training. One effective method is to reverse the uphill repeat workout: ascend the hill at a slow pace and then descend as rapidly as safely possible without compromising control. Four repetitions of this reversed interval are recommended. Alternatively, these two workouts can be combined into a single session: ascend the hill at speed, then immediately descend at speed, with the rest period taken at the bottom. This high-intensity interval training for downhill running strengthens the eccentric muscle contractions that occur during descents, building resilience and reducing the debilitating muscle damage that often plagues unprepared hikers. Wall Sits: The Unsung Hero of Downhill Stability Often considered the most challenging, yet undeniably effective, exercise on the list, wall sits are hailed by Hasman as her "secret sauce for downhill training." This isometric exercise effectively simulates an exaggerated, active downhill hiking position for an extended duration. Hasman typically begins her athletes with one-minute wall sits, performed a couple of times a week. After a few weeks, the duration is extended until failure, and then weight is introduced. Once an individual can comfortably hold a wall sit for a minute or two with a 10-pound plate on their lap, they are ready for the advanced "boss level": single-leg wall sits. "Most people can only hold them for a second or two – it’s almost like marching while sitting against a wall," Hasman notes. "If you can hold it for 30 seconds, you’re an absolute beast." The single-leg variation significantly increases the demand on stabilizing muscles and proprioception, crucial for navigating uneven terrain on descents. Step-Ups: Building Single-Leg Strength and Stability Single-leg exercises are unparalleled in their ability to build both uphill strength and the crucial stability required for uneven terrain. Hasman strongly recommends incorporating gym sessions at least twice a week during the peak training phase, with a focus on strengthening the glutes, quadriceps, hamstrings, and core. While numerous exercises target these muscle groups effectively, Hasman highlights step-ups as a particularly essential movement. "Do 15 to 30 reps on one leg, then switch," she advises, starting with three sets. Each week, the goal is to either add an additional set or increase the weight by 5 pounds, progressively overloading the leg muscles. This unilateral training addresses muscle imbalances, improves balance, and directly translates to more efficient and stable hiking on varied surfaces. Other Essential Recommendations Beyond these targeted hill and gym workouts, a holistic training approach for challenging mountain environments should encompass several other key elements. Cardiovascular conditioning remains fundamental, and incorporating activities like running, cycling, or swimming on non-hiking days can bolster overall aerobic capacity and stamina. Cross-training not only enhances fitness but also reduces the risk of overuse injuries by engaging different muscle groups and movement patterns. Furthermore, proper nutrition and hydration are non-negotiable components of any strenuous physical endeavor. Understanding macronutrient needs, particularly for sustained energy during long hikes, and ensuring adequate fluid intake before, during, and after training sessions are critical for performance and recovery. A balanced diet rich in complex carbohydrates, lean proteins, and healthy fats will fuel the body and support muscle repair. Finally, mental preparedness is as vital as physical conditioning. The ability to push through discomfort, maintain a positive mindset when faced with fatigue, and embrace the challenge of difficult ascents is cultivated through consistent training and a deep understanding of one’s own capabilities and limitations. Visualization techniques, where hikers mentally rehearse conquering challenging sections of a trail, can also be a powerful tool in building confidence and resilience. By systematically integrating these training methodologies, backpackers can transform their aspirations of conquering monumental mountain climbs from daunting dreams into achievable realities, ensuring that their next adventure is one of triumph, not tears. Post navigation I Took a $30 Supermarket Sleeping Bag Backpacking. Here’s Why I Keep Using it. I Took a $30 Supermarket Sleeping Bag Backpacking. Here’s Why I Keep Using it.
