3 Reasons You Need to Strength Train for Hiking in Alberta

Living in Edmonton, we’re lucky to be surrounded by beautiful trails and access to the Rockies just a few hours away. Whether you’re hiking through Elk Island or planning a summit weekend in Jasper or Banff, your time on the trail can be better, safer, and more enjoyable with one simple addition: strength training.

As a personal fitness trainer who loves both resistance training and outdoor adventures, I see too many hikers overlook gym time as “nonessential.” But if you want stronger knees, better endurance, and less post-hike soreness, it’s time to get serious about strength work.

Here are 3 reasons why strength training is essential for hiking—especially for those of us hitting the trails across Alberta:

1. More Resilient Joints for Steeper Trails

One of the biggest benefits of strength training is joint resilience—particularly when training with eccentric loading (that’s the lowering phase of a movement, like the descent in a squat). Eccentric strength training strengthens not just your muscles, but also the tendons and ligaments that support your joints.

When hiking Edmonton’s river valley or tackling rocky terrain in the mountains, your knees, ankles, and hips take a beating—especially on downhill sections. Incorporating controlled resistance exercises like slow tempo lunges, split squats, and step-downs into your training can significantly reduce your risk of joint pain or injury.

2. More Efficient Movement on the Trail

Strength training doesn’t just build muscle—it improves neuromuscular coordination. In simple terms, this means you’ll recruit more muscle fibers (called motor units) during each movement. And when you’re hiking for hours at a time, that efficiency really matters.

With better muscle recruitment, your body becomes more economical with energy output. You’ll feel less fatigue, move more confidently, and have more in the tank for those last few kilometers or steep climbs. Training with compound lifts like deadlifts and squats in the gym translates into better movement patterns when you’re climbing, stepping, or bracing on uneven ground.

3. An Excellent Form of Cross-Training to Prevent Injuries

Hiking, especially over longer distances or elevation gains, is heavily quad-dominant. Without cross-training, this can lead to muscular imbalances and overuse injuries. Strength training helps target all the major prime movers in your lower body—glutes, hamstrings, quads, and hip flexors—ensuring better muscular balance.

Adding strength sessions 2–3 times a week can help improve posture, increase ankle and hip stability, and reduce your risk of common hiker injuries like IT band syndrome, shin splints, or knee pain.

Final Thoughts: Hike Smarter with Strength

Whether you’re heading out for casual weekend hikes in the Edmonton area or training for backcountry adventures in Alberta’s mountains, strength training can be a game changer. Stronger joints, better endurance, and injury prevention start in the gym—and they pay off on the trail.

If you're ready to improve your hiking performance and longevity, let’s build a strength program that works with your lifestyle and goals. I work with clients across Edmonton who want to move better, get stronger, and enjoy life outside the gym.

Need help getting started with a strength program for hiking?
Contact me for customized training plans designed specifically for outdoor lovers in Edmonton. Let’s train smart and hike strong.