Backpacking can be a very strenuous activity, but those who partake in it do not do so for reasons of fitness. Physical fitness is a by-product of backpacking if you engage in it regularly. The fitter you are, the more you can enjoy your backpacking and the more adventurous your routes can become. Unfortunately, only a lucky few can hike frequently enough that they don’t need to engage in any other activity to get fit and stay that way.

Backpacking obviously requires strong leg muscles and ankles, but good core strength makes carrying a backpack easier too. Gym exercises that focus on these areas will therefore be beneficial. However, backpacking is more about physical and mental endurance than anything else, so rowing, cycling / spinning, running and brisk walking should be the focus of your training programme.

Unlike most other sports, the backpacker is engaged in aerobic exercise for several hours a day while on a hike. Beginners who have never engaged in competitive canoeing, running or cycling events may find the mental demand almost overwhelming at times, whereas experienced athletes know how to pace themselves and knuckle down when the going gets tough. If you are not already an athlete, the best way to develop the fortitude and endurance that are needed for backpacking is to set goals and steadily push your limits in your training programme.

Do not over-estimate your hiking fitness to begin with. Even runners and cyclists at the top of their game have admitted to finding hiking in the Drakensberg more challenging than they were expecting. This is because of the weight of the backpack, the often infrequent opportunity to establish a steady pace, the heat and related concern about running short of water, and especially the altitude. As with your training programme, select reasonable hiking routes and then steadily push your limits as you gain more experience and hiking fitness.