The Home Gym Setup That Hikers Need for Winter Training

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Now that the leaves are falling and winter is approaching, your home gym has a great time dial. Spending off season hiking You’ll find solutions to any aches, pains, or muscle imbalances so you can hit the road stronger this spring. Exercising at home offers a lot of flexibility and you don’t have to break the bank. Here are three exercises I would add to a workout routine and three home gym equipment additions.

Adjustable step

The adjustable step is a versatile gym equipment for walkers. Adjustable treads generally add 3 to 4 inches in lowest height, and each additional riser adds 2 to 4 inches, depending on the model. Thanks to the lower height, you can focus on form and movement control. As you get stronger, add risers to increase range of motion and difficulty level. This will maximize your training efforts and help reduce the risk of injury on many different types of terrain and obstacles along the way. One of my favorite exercises for hikers is side stepping.

Side Steps

Side stepping will do wonders for your knee health by strengthening your hip and quad muscles. This movement can also help reduce knee pain when walking downhill.

Start this exercise for walkers with three sets of 10 to 15 repetitions at the lowest stride height. If you can maintain good form and control (that is, your knee stays in line with your second toe and does not move inward), you are ready to increase stride height. Add one riser, repeat sets and reps until you master it, then continue adding another riser. If you experience any knee pain during this exercise, try a lower step height.

1. Start by standing with your left foot in one step. Bending your left knee, slowly lower your right foot towards the floor and tap your heel lightly. Try not to reach for the floor with your right foot; instead, lower yourself with the left leg only.
2. Press left foot to return to starting position. Slow and controlled is the key here; Quick repetitions will not do you any good. Aim for a three-second drop. Do 10 to 15 reps, then switch legs.

Try to keep your hips straight during this exercise. Imagine two flashlights on the front of your hips, one on each side. You want the flashlights to shine directly forward during the exercise as you move up and down. By keeping your hips in line, you will exercise your lateral hip muscles, which are necessary for healthy knees.

Adjustable Weights

Probably one of the most versatile additions to any home gym would be a set of adjustable dumbbells. There are many brands available that allow weight ranges from 5 to 90 pounds, and they don’t take up as much space as non-adjustable dumbbells.

There is no shortage of exercise options using dumbbells. There are many variations of squats, deadlifts, carries, presses, rows, and lunges to help you get stronger for both walking and life needs.

Chalice Squat

Goblet squats are suitable for both beginners and advanced gym goers and offer many benefits for all skill levels, especially strengthening the muscles in the trunk and improving posture.

Goblet squats offer a slight variation on the traditional squat. Grab a weight with your feet shoulder-width apart and hold it close to your chest as you squat. Use a weight that allows you to complete reps with good control. As you squat, keep your core engaged as you unlock your knees and bring your back toward the floor.

Keeping your torso upright and core steady, squeeze your glutes to return to standing. Do not allow the knees to move inward during the squat throughout the movement. By keeping the weight close to your chest, you recruit more muscles in the mid-back and core, which helps you carry a loaded backpack off-road.

Start with three sets of 15 repetitions. If you can complete the repetitions with ease, increase the weight until you find the last two to three repetitions more challenging.

Suspension Trainer

A suspension trainer like TRX or a similar brand is another valuable piece of home gym equipment. Suspension trainers have many advantages: They’re portable, making them great for travel, and they’re pretty versatile. Suspension trainers often come with a door bracket that allows you to secure the trainer to any room in the house.

With the suspension trainer in place, you can perform a variety of squats, lunges, rows and presses. There are also lots of great core exercises you can add, like drops and plank variations. One of my favorite exercises for walkers is reverse lunges. Suspension trainer lunges are the same as standard reverse lunges, but your arms can now take some of the load as you lower and raise. With the help of the levers you put less strength along the knees. Hikers prone to knee pain who use a suspension trainer to replace the reverse lunge can build strength without putting too much stress on the joint.

Reverse Lunge

To make a reverse moveKeeping the suspension trainer straps taut in front of you, keep your core tight and take a big step backwards, lowering your hips and bringing your back knee toward the floor. In the bottom position of the lunge, keep your back knee directly under the hip. Make sure your front knee rests over your ankle during the lunge; It should not be pushed forward.

Return to standing by squeezing the glute muscle in your front leg while pressing into your front foot. Avoid leaning forward while doing this; Keep your torso upright, your core engaged, and the suspension trainer straps tight at all times.

Perform one set of 10 on each leg before switching to the other leg. Repeat three times.