From Couch to Confident Hiker

From Couch to Confident Hiker

An 8-week beginner hiking fitness programme designed to help you build strength, mobility, balance and walking endurance before taking on your first hikes.

This programme is suitable for people who are not currently exercising regularly, are returning after a long break, or feel nervous about getting started.

You do not need previous hiking experience, gym experience or an existing fitness base. The programme begins with manageable sessions and progresses gradually over eight weeks, helping you feel stronger, more capable and more confident on the trail.

What’s included

• Two full-body strength sessions each week
• Two progressive walking sessions
• One hiking-specific mobility and balance session
• Three exercise levels, from supported beginner options to weighted variations
• Walking, hill and backpack progressions
• Warm-up and cooldown routines
• Home and gym exercise options
• Individual exercise demonstration videos
• Guidance on progression, recovery and repeating a week when needed

The programme focuses on the areas that matter most for hiking, including leg and glute strength, ankle and calf strength, knee control, balance, core stability, posture and carrying a light backpack comfortably.

By the end of the eight weeks, you will be working towards completing beginner-friendly hikes, managing gentle hills and stairs, and walking comfortably for approximately two hours or longer.

Equipment

You can complete the programme at home using simple equipment such as a sturdy chair, low step, resistance bands and a backpack. Dumbbells or kettlebells are optional.

Created by Julia Howe

Julia is a qualified personal trainer, hiking coach and experienced high-altitude and multi-day hiker. Her hiking experience includes Everest Base Camp, the Annapurna Circuit, the Torres del Paine W Trek, Mount Fuji and many more routes across the UK and abroad.

Digital product: You will receive immediate access to the downloadable PDF and linked exercise videos after purchase.

For personal use only. This is a digital product, so no physical item will be posted.