Alright folks, let’s have a real talk.
Spring is here. Summer’s coming. Fall is honestly one of the best times to hike in Alabama. You live in Huntsville, one of the most underrated hiking gems in the South. You’ve got trails, ridgelines, waterfalls, and a chance to not sit on your butt scrolling social media all weekend.
But before you hit those trails, I have one question for you:
Are you even remotely prepared for this—or are you planning to suffer through it with burning quads, gasping lungs, and ankles made of overcooked spaghetti?
Let’s fix that. Here’s your science-based, common-sense, tough-love guide to actually training for hiking season.You’re welcome.
1. Just Start Hiking Already, You Nerd
You know what doesn’t make you better at hiking? Only lifting weights. Or only watching hiking TikToks while eating chips.
You get better at hiking by… wait for it… hiking.
Shocker, I know.
Start with 2–3 hikes per week. Choose local trails with some elevation gain. Doesn’t need to be Everest—just enough to get your feet moving and your legs mildly insulted by the end. Monte Sano, Rainbow Mountain, Wade Mountain—any of these will do.
Start small, go often, increase challenge slowly. That’s literally how adaptation works.
2. Lift Weights Like You Actually Want Strong Legs
If your training program skips leg day, or you think “hiking is enough leg work,” then yeah—good luck not crying on the downhill the next day.
You need stronger legs. Period.
That means:
- Lunges (forward, reverse, all directions)
- Step-ups (weighted, because you’re not made of glass)
- Deadlifts (because hamstrings and glutes exist)
- Split squats (embrace the suffering—it works)
Bonus: throw in slow, controlled eccentrics to simulate downhill hiking and bulletproof your knees.
2–3 days of strength training per week. Stop making excuses.
3. Do Cardio So You Don’t Die on the Trail
Look, I love hypertrophy as much as the next meathead. But if you’re huffing and puffing 5 minutes into a moderate climb, your problem isn’t your calves—it’s your cardiovascular system.
Here’s how to fix it:
- Steady-state cardio 2–3x/week (hiking, biking, rucking, incline walking)
- Intervals or hill sprints 1–2x/week (actually hard, not “kinda sweaty”)
Want to breathe easier on the trail? Train your heart and lungs. It’s not rocket science—it’s physiology.
4. If Your Ankles Suck, Your Hike Will Too
You ever roll your ankle on a root and cry a little inside? Yeah, me too. Wanna prevent that? Improve your mobility and stability.
This is the unsexy stuff that actually matters:
- Ankle circles and calf stretches = less rolling and better push-off
- Hip openers and hamstring mobility = smoother stride and fewer cramps
- Balance drills = don’t fall and look like a doofus
Just 10–15 minutes a day. Do it while watching Netflix if you must. Future You will be grateful.
5. Train Functionally at CrossFit Invigorate (Yes, It’s Legit for Hiking)
You want real trail-ready strength? Stop doing bicep curls while standing on a Bosu ball and start doing actual functional training.
CrossFit Invigorate has everything you need:
- Loaded carries (simulate backpacking)
- Box step-overs (hike simulator)
- Sandbag get-ups (real-world strength, not machine-based fluff)
- Conditioning workouts that actually push your work capacity
Plus, the people there are cool. You’ll train hard, probably suffer a little (in a good way), and leave more prepared for anything nature throws at you—including those surprise vertical rock scrambles.
TL;DR: Train Smart. Hike Hard. Don’t Suck.
You’ve got months of amazing trail time ahead. But if you wanna enjoy the hike instead of just surviving it (and limping the next day), then get your training dialed in now.
- Hike more.
- Lift consistently.
- Do cardio with intent.
- Move better, not just more.
- And find a gym like CrossFit Invigorate to keep you accountable.
Nature’s waiting—and it does not care if you skipped leg day.
Let’s get after it.
Want a hiking-specific program built around your goals and current fitness level? I’m down to help. Drop into CrossFit Invigorate and let’s build a plan that doesn’t suck.
