Exercises to Prepare for Long-Term Travel

Lauren with her backpack

Once I made the decision to travel the world, one of the first things I did was join a gym. For me, the pros definitely weighed out the cons.

In terms of physical strength, I was pathetic. At 5’1” and under 100 lbs, I had zero strength and  lugging a backpack around the world was a serious concern of mine. Whenever I had to stack shelves at work, I’d have to carry things one by one because carrying everything in bulk would cause me to drop it all, which has happened on more than one occasion!

Exercise is great for releasing endorphins and boosting your immune system, so there are even more reasons to get ready for backpacking. In this article, I’ll talk about the best machines to use at a gym, and then discuss exercises you can do at home if you don’t have a membership.

Lauren with her backpack
I may look confident, but I’m incredibly nervous about carrying this around the world!

The Treadmill

To warm up and to help improve your general level of fitness and stamina, start by running on a completely flat 0% incline, and run for a distance you feel comfortable with. I run for 30 minutes. Instead of increasing your time, gradually increase your speed. I do so by 0.5km/h each week. After a month of this, increase your time by 5-10 minutes and lower your speed. Again, gradually increase your speed on a weekly basis.

After your warm up, set the treadmill to a sharp incline, as sharp as you can manage and then aim to walk for around 10 minutes to begin with. I set the inclination at 10%. You’ll feel the burn in your calves and they’ll ache like hell the next morning, but you’ll get used to it.

The Leg Press

The leg press works all of the muscles in your legs, from your hips to your knees to your ankles, all of which are important for carrying a heavy backpack for any amount of time.  You should aim to use this machine three or four times a week. Choose a weight where you can perform 12 repetitions. If you can do eight repetitions and no more, then the weight is too heavy, and if you can manage 15 repetitions, you should increase the weight. When it gets to the point where you can complete 15 repetitions with this weight, then increase the weight by 5kg and repeat.

The Lat Pull Down

This machine mainly focuses on the muscles in your back, but works the shoulders and arms as well. Increase the weights in a similar way to that of the leg press mentioned above.

Try to keep your back completely straight, and pull the bar until it is level with your chin. Don’t pull the bar any further below where your shoulders are. Slowly return the bar back upwards until your arms are completely straight, before repeating. Do this for 2 sets of 12 repetitions.

The Chest Press

If the back is not trained with the same intensity and frequency of the chest, then muscular imbalances will occur and you will be more prone to injury.  The chest press strengthens the main muscles in the chest, shoulders and triceps. Make sure you keep your back pressed against the back pad at all times and make sure that you keep your shoulders down and relaxed. Exhale and slowly push the bar out in front of you until your arms are fully extended in front of you (but not so that your elbows lock), and then slowly return your arms back in line with your chest. As before, do this for 12 repetitions, and do 2 sets of these.


And for those of you who don’t have a gym membership, here are a few quick and easy exercises you can carry out at home:

One-Leg Squats

This exercise works the front and back of your thighs.

Place your left hand on a wall and bend your right leg behind you so that you are just balancing on your left leg. Bend your left knee slowly so that your body lowers towards the floor. Hold this position and then slowly stand back up. Repeat with the other leg.


This works the front and back of your thighs and your calves.

Find a suitable step, the kerb, or stairs in your house. This is pretty self explanatory. Place one foot on the step, and then bring the other foot up to join it. Lower one foot back to the floor, and then the other. Repeat for as long as you want!


This works your shoulders and upper back.

Find two water bottles and hold them in your hands and stand with your feet shoulder-width apart. Keep your arms by your side and without moving them, lift your shoulders toward your ears. Hold, then slowly lower.

Figure-4 Stretch

This works the  back of your thighs and back.

Start by sitting on the floor, and extend your right leg in front of you. Bend your left knee, and rest the bottom of your left foot against the inner thigh of your right leg. Lean forward, reaching toward the ankle of your right foot, as far as you can go. Hold for 30 seconds, then switch sides. Do one to three stretches on each side.


And most importantly…


That’s right, there is no better way to prepare for a backpacking trip than to actually go out and practice! Find a park near to you, or a hilly area, and go for long walks. Take a backpack and fill it with lots of water bottles to make it heavy, and practise walking whilst carrying something heavy on your back. Start off easy and then gradually add more weight as you improve

Do you have any more exercises that are beneficial in preparing for a backpacking trip? Leave a comment below and let me know!

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  1. Jaime
    January 29, 2011

    Very good information. I sadly cancelled my gym membership a while back to save money & I know I am going to pay for it on the road. I have become very lazy and have not been working out like I normally do. We’ll see how I do once I am on the road.

    • Lauren
      February 1, 2011

      It is expensive being a member of a gym… I think I’ll cancel mine in a couple of months when the weather gets nicer and start working out outside instead… I’ll miss the pool though!

  2. pokeken
    January 29, 2011

    As hiking with/without a backpack will require alot of strength, stamina and stability in your core muscles around your abdominal muscles, the most important exercises are core training.


    This will really help your ability to hike for long periods without backpain and will also help with stability over rough terrain.

    …I need to do these exercises too! I’m getting fat! lol

    • Lauren
      January 30, 2011

      You are an expert on everything I write hahaha!

      Thanks for the link, I’m going to start doing those exercises tomorrow, every little helps! :D

  3. Mike Lenzen
    January 29, 2011

    Glad you are getting yourself into shape. It’ll make your trip more enjoyable for sure. I’ve been on a few trips now, one in New Zealand when I wasn’t in too great of shape, and one in the Yukon after I had spent months in the Gym. Both were great trips, but it took me about a month of active living and eating healthy in New Zealand before I was enjoying myself climbing mountains and going on long treks. In the Yukon, I was firing on all cylinders from day one.

    Interestingly enough, I’ve decided to cancel my gym membership to save up some additional cash. Probably the wrong decision, time will tell.

    • Lauren
      January 30, 2011

      That’s great! I’m really hoping all this working out will pay off once I get out on the road – I can’t wait to start exploring!

      I’ll probably cancel my gym membership in April, when it starts to get warmer, and start exercising outside instead!

  4. Ian [EagerExistence]
    March 14, 2011

    As soon as I cancelled my gym membership, I started to stack on the weight.

    I stopped with the fitness training, and started with the beer training.

    I hope to get into a routine while traveling. I know everyone says that, and no one does it… but we will see.

  5. Vicky
    April 5, 2012

    As my boyfriend and I are 5 months away from our 2 year backpacking trip this has been a great post to read! I have started doing some of these exercises but obviously need to be doing a lot more!

  6. Adventurous Aubrey
    March 11, 2016

    Thanks for the Info, I’m glad to read this article this will serve as my basis when backpacking to other places. Thank you for posting this article. )
    I will tell all my friends in the Philippines to exercise when planning to backpack from place to place. :)

    • Lauren
      March 15, 2016

      Well this post was a blast from the past! Thanks so much for commenting, Aubrey!

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