Hiking Fitness For Beginners - Where To Begin

Hiking Fitness Is For Everyone

I’m so excited as I write this because more women than ever are getting out on the trails and hiking together. If you’re already out there, this might not be news to you—but for women wanting to get started, it can feel like a scary prospect. That’s why it’s so encouraging to see women coming together and enjoying the great outdoors.

Fitness Comes In Many Disguises

As a fitness trainer, I’m constantly encouraging my female clients to find more ways to move. So many women hate gyms, yet they’re also hesitant to run or walk alone—especially early in the morning or after work when it’s dark. Group fitness classes can feel intimidating if you're worried about being the “least fit” person in the room, or maybe you just don’t enjoy that kind of exercise.

These fears can stop many women from starting any kind of fitness routine—and that’s definitely not a good thing.

Hiking Fitness Ideas For Beginners

Find A Fun Way To Move More

Most of the women I work with need to move more often. Sedentary jobs and convenient lifestyles mean many aren’t reaching the minimum healthy dose of weekly exercise. This is a big problem because as women age, the risks of cardiovascular disease, osteoporosis, and falls increase.

Physical activity is one of the most powerful tools we have—not just to improve fitness, heart and bone health, but also to boost focus, mental health, and cognitive function.

Exercise is medicine. So how can we do more of it—and actually enjoy it?

Hiking Fitness For Beginners

Hiking with friends or new acquaintances is wonderful for so many reasons. You’re out in nature, connecting with like-minded women, strengthening your heart, supporting your brain, and building your muscles and bones. What’s not to love?

Still, hiking can feel intimidating when you're starting out. Maybe you’re worried about not keeping up, feeling sore for days afterward, or getting breathless on steeper tracks. So how do you build your hiking fitness if you're a beginner?

Where To Begin?

• The best place to start is where you are right now and make time to prioritise regular walking.

• Invest in an appropriate pair of good quality exercise shoes

• Work with a personal trainer or physical therapist of you have injuries or exercise limitations

• Could you walk instead of drive to the shop?

• Instead of a sit-down lunch, could you plan a picnic and walk with friends?

• Could you take the stairs at the shopping centre instead of the elevator?

• Could you park further from your destination and walk the rest of the way?

• Start incorporating basic leg and core strength exercises (see included video)

• Prioritise mobility training

If you are a regular walker what can you do to improve your hiking fitness?

• Increase your cardiovascular fitness with more strenuous walks

• Add short interval sessions to your routine

• Begin or increase strength training

• Work on core strength

• Continue to prioritise mobility

• Work with a personal trainer or physical therapist for a tailored plan if needed

Hiking Fitness For Beginners Video

I've included a short video demonstrating a few simple exercises to build strength and improve mobility. You can do these at home with minimal or no equipment. This is a great starting point to build a solid foundation. As your fitness increases, so will your ability—and desire—to train harder. But for now, this is the perfect place to begin.

Need Help Getting Started?

If you need support, I’m here to help. I’m a fitness trainer with 15 years of experience in health, fitness, nutrition, massage therapy, and breathwork—and I work with women just like you. Reach out to learn more.

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