October in Tucson hits different.
The mornings cool off, the light softens, and suddenly, every trail — from Sabino Canyon to Catalina State Park, Ventana Canyon, Tumamoc, and Blackett’s Ridge — feels like an open invitation.
It’s the best time of year to get out there.
But here’s the thing: as the weather gets better, the injury rate often climbs too.
Every fall, we see it at Block — hikers heading back to the trails full of motivation but not quite ready for the miles ahead. The result? Cranky knees, tight hips, and sore backs.
It’s rarely a lack of effort.
It’s usually just too much, too soon, too fast.
That’s where strength training makes the difference.
Because hiking isn’t just cardio — it’s controlled strength on uneven ground. The better your muscles can stabilize and absorb force, the longer (and happier) your hikes will be.
Below are five strength moves we use with our Tucson hikers at Block Fitness to help them stay strong on rocky climbs, confident on steep descents, and resilient for those long, winding days on the trail.
1. Split Squat — Power for the Climb
Why it matters:
Every uphill step is a mini lunge. The split squat builds the strength and balance that keep your stride steady when the trail tilts up.
How to do it:
- Step one foot forward and one back.
- Lower your back knee toward the ground, keeping your front foot flat.
- Drive through the front heel to rise back up.
- Keep your torso tall and hips square.
Start with bodyweight for 8–10 reps per leg. Add dumbbells once you can stay balanced and pain-free.
Block Coaching Tip: Pause for one second at the bottom to build control — that’s what protects your knees on descents.
2. Step-Downs — Control for the Way Down
Why it matters:
Downhill is where most hikers feel knee pain. The step-down strengthens the quads and hips eccentrically — the muscles that slow you down against gravity.
How to do it:
- Stand on a 6–12” step.
- Slowly lower one heel toward the floor by bending your standing leg.
- Keep your knee tracking over your toes.
- Tap the heel lightly, then push back up.
Move slow — that’s the work.
You’re teaching your body to absorb each step rather than crash into it.
3. Single-Leg RDL — Balance for Uneven Ground
Why it matters:
Loose rocks, uneven surfaces, surprise dips — Tucson trails test your balance constantly. The single-leg deadlift trains your hips, hamstrings, and core to stabilize through movement.
How to do it:
- Stand on one leg, soft bend in your knee.
- Hinge at the hips as you reach your chest forward and your free leg back.
- Keep your spine long and your core braced.
- Return to standing.
Use a dumbbell or kettlebell once you can control the motion without wobbling.
Think of it like trail insurance — your hips become your first line of defense.
4. Lateral Step-Ups — Strength for Side-to-Side Stability
Why it matters:
Hiking isn’t all forward motion. You’re constantly stepping sideways, adjusting to rocks, and bracing on slanted surfaces. The lateral step-up trains the muscles that keep your knees tracking properly through those shifts.
How to do it:
- Stand beside a sturdy bench or box.
- Step up laterally, pressing through your heel.
- Drive your opposite knee up, then lower with control.
Stay tall and steady.
You’re training your hips to guide — not just follow — your legs.
5. Farmer’s Carry — Endurance for the Long Haul
Why it matters:
Hiking isn’t just legs — it’s posture, core, and load management. Whether you’re carrying a hydration pack or just yourself, the farmer’s carry teaches your body to organize under load.
How to do it:
- Hold a dumbbell or kettlebell in each hand.
- Stand tall, shoulders back, abs braced.
- Walk 20–40 yards slowly.
- Keep your steps quiet and your eyes forward.
This move quietly builds the postural endurance that keeps your spine happy and your stride efficient — even on mile six.
Quick Take: Hiking Strength FAQ
Q: How often should I strength train if I hike regularly?
In our experience, 2–3 focused sessions a week works best. Prioritize quality reps and control. Hiking is endurance work — your lifts should complement, not compete.
Q: When should I train — before or after a hike?
Early on, train on separate days. As you adapt, light mobility or strength sessions the day before a hike can actually improve how you feel on the trail.
Q: What if my knees hurt during or after hikes?
Build eccentric control through split squats and step-downs, and reinforce hip strength with single-leg deadlifts. Pain often shows up where stability is missing.
The desert rewards patience.
Your body does too.
Start small, stay consistent, and let each session prepare you for a longer, stronger season on the trails. You don’t need to rush the climb — just keep building the strength to enjoy every step of it.
Move Better. Feel Better. Live Stronger.
References
- Escamilla, R. F. (2001). Knee biomechanics of the dynamic squat exercise. Medicine & Science in Sports & Exercise.
- DeVita, P., & Hortobágyi, T. (2001). Functional knee brace alters predicted knee muscle and joint forces in walking. Medicine & Science in Sports & Exercise.
- American College of Sports Medicine. (2022). Guidelines for Exercise Testing and Prescription.