Are you training to hike the Grand Canyon?  Whether you’re planning a day hike or an overnight one, check out these tips on how to physically train for this bucket list hike!

This is part of a Hiking the Grand Canyon series!  Read more Grand Canyon hiking tips here: Hiking the Grand Canyon, Hiking Food Ideas, Camping Inside the Grand Canyon, + Grand Canyon Trails.

Physically Training to Hike the Grand Canyon

For both of my Grand Canyon hikes, I started training several months ahead of time. 

Make sure to train enough so that you’re comfortable hiking with a weighted pack for several hours.

Make sure to check out my recommended gear for the Grand Canyon National Park!

Uphill Training

Use a treadmill, and try walking with the incline grade turned all the way up. 

Avoid supporting yourself on the handles.

Keep in mind that in places, the Grand Canyon has a much steeper grade than most treadmills can replicate.

Downhill Training

Hiking the Grand Canyon is like walking down and then up the biggest staircase in the world. 

To train, grab a sturdy step stool and some hand weights, and practice stepping up and down. 

Repeat.

Downhill training is especially important if you’re hiking either the North or South Kaibab Trails, but the Bright Angel Trail also has some incredibly steep sections.

Avoid “Hiker’s Knee”

Keep in mind that this hike is incredibly hard on the knees– especially going downhill.

It can cause knee pain known as “hiker’s knee,” and make your trip less enjoyable.

I don’t have knee problems, and my knees hurt after the hike.  If you wear a knee brace— don’t forget it.

Work ahead of time to strengthen the leg muscles surrounding your knee by doing lunges, squats, step-ups, and other exercises that help build up your hamstrings, quads, glutes, and calf muscles.

A trekking pole can also help provide support.

Back Strengthening Training

Use a rowing machine to help strengthen your upper back muscles.  This will help you deal with the weight of your pack.

Endurance Training

Leave the gym, add weight to your backpack, and go hiking.

Try to find long trails, and get used to carrying your pack for long stretches.  Bring along some of the dehydrated meals, Clif bars, and electrolytes— or whatever food and drink that you’re planning on taking– and make sure you like the flavors.

Keep Reading! 

⇐ Part 1: Hiking the Grand Canyon  or ⇒ Part 3: Hiking Food Ideas for the Grand Canyon