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How I Train for Hiking in My 50s (and Still Love It!)
As a former rugby player and aging gym rat, training is very much a baseline activity for me - there's no such thing as a bad workout in my book. However - I haven't always thought about “training” to go for a walk. But as the years have ticked by, I've begun to realise that the right preparation means I can enjoy the views instead of nursing sore knees (and as someone who has had one meniscus repair surgery, this is a must). Here’s how I train for hiking in my 50s, so I can tackle anything from a coastal stroll to a challenging climb - with a smile on my face.
My Goals
When I think about training for hiking, I’m not chasing a marathon medal. My aims are simple:
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Stay injury-free so I can hike more often.
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Build stamina for longer walks without feeling wrecked.
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Carry my daypack comfortably for hours.
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Stay confident on uneven or rocky tracks.
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My Weekly Routine (What works for me)
I don’t have a fancy training plan. Instead, I focus on small, consistent habits that fit around my life:
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Walking – 3–4 times a week. Some days are easy flat walks, others I hunt out hills to get the legs burning.
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Strength work – At least twice a week, often at our local gym, K4 in Dulwich Hill. Think squats, step-ups onto a bench, and a few sets with light weights.
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Flexibility – Stretching after most walks and a short yoga session on Sundays. Sort of. If I can get there...
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Balance practice – My favourite is standing on one leg while brushing my teeth (it works!).
Adapting for Different Hikes
Different hikes need different prep. Here’s how I mix things up:
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Steep climbs: I add extra hill repeats or stair sessions. We live near a horrible hill, so this is a must on the way to the gym
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Multi-day hikes: I train with a loaded backpack so my shoulders and legs are used to the weight. Alternatively sandbags at the gym work well - lunging or squats.
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Uneven trails: I work on ankle mobility and core strength to help with stability. Core can be a pain, but butterfly sit ups, planks, even using core when cycling works a treat.
My Favourite Recovery Tips
I’ve learned the hard way that recovery is just as important as the training itself:
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A gentle walk the day after a big hike to keep the legs loose.
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Stretching before bed.
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Drinking plenty of water and eating well—especially protein and fresh veg.
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Getting a good night’s sleep (easier said than done, but worth it!).
Resources I Use
I love drawing ideas from trusted places:
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NSW Health – Physical Activity Guidelines
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Heart Foundation Walking
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Local hiking clubs for group walks and tips
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King Fit, Dulwich Hill. Scotty King keeps us fit, fifty and fired up!
Disclaimer
I’m not a personal trainer or health professional - just a hiker who loves to keep moving. Everything here is based on my own experience, and it may not be right for you. If you have medical conditions, injuries, or concerns, please talk to your doctor or a qualified fitness professional before starting a new exercise routine.