Merritt Clubs Blog

   

Unleashing the Power Within: The Benefits of Strength Training for Hiking

Posted by Merritt Clubs

Mar 25, 2024

Hiking is more than just a leisurely stroll through nature; it's a holistic experience that engages both body and mind. Whether you're a seasoned trekker or a weekend warrior, incorporating strength training into your fitness routine can significantly enhance your hiking adventures. In this blog post, we'll explore the numerous benefits of strength training for hiking, helping you unlock your full potential on the trails.

1. Improved Endurance:

Strength training enhances your cardiovascular fitness and stamina, enabling you to cover longer distances without fatigue. By engaging in exercises that target major muscle groups, such as squats, lunges, and deadlifts, you build endurance that directly translates to increased hiking stamina. This newfound endurance can make those steep ascents and challenging terrains feel more manageable, allowing you to explore more of the great outdoors.

2. Enhanced Stability and Balance:

Hiking often involves navigating uneven and rocky terrain. Strengthening your core muscles, including your abdominals, obliques, and lower back, contributes to improved stability and balance. Exercises like planks, Russian twists, and stability ball exercises help develop a solid foundation, reducing the risk of slips and falls on the trail. Enhanced stability not only keeps you safe but also allows you to confidently tackle diverse landscapes.

3. Increased Muscle Strength:

The demands of hiking require strength in various muscle groups, especially in the legs and lower body. Incorporating resistance training, such as squats, leg presses, and calf raises, helps build muscle strength. Stronger muscles provide better support for your joints, reducing the risk of injuries and ensuring that your body can withstand the challenges presented by different terrains and elevations.

4. Weight Distribution and Load Management:

Hikers often carry backpacks loaded with essentials, adding extra weight to their bodies. Strength training helps distribute this load more efficiently by strengthening the muscles that support your spine and shoulders. Additionally, training with weights allows your body to adapt to carrying heavier loads, making your backpack feel lighter and reducing the strain on your back and joints during extended hikes.

5. Injury Prevention:

Preventing injuries is crucial for maintaining a consistent hiking routine. Strength training not only builds muscle strength but also enhances flexibility and joint stability. A well-rounded training program that includes stretching and mobility exercises can help prevent common hiking injuries, such as sprains, strains, and overuse injuries, ensuring that you can enjoy the trails without setbacks.

6. Faster Recovery:

Hiking can put a strain on your muscles, especially if you tackle challenging trails or engage in long-distance treks. Strength training aids in muscle recovery by promoting blood circulation and reducing muscle soreness. This means you can hit the trails more frequently and recover faster between hikes, maximizing your time outdoors.


Incorporating strength training into your fitness routine can transform your hiking experience, unlocking a new level of performance and enjoyment on the trails. By improving endurance, stability, muscle strength, and injury prevention, you'll be better equipped to tackle diverse terrains and explore nature's wonders with confidence. So, lace up your hiking boots, grab your backpack, and let the strength training journey begin – your next adventure awaits!

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Exploring Anaerobic Exercise for Strength Training and Body Building

Posted by Merritt Clubs

Mar 18, 2024

Anaerobic Exercise: What You Need to Build Muscle

Anaerobic exercise is short bursts of high-intensity exercise designed to help you build muscle and process glucose (sugar) in your body. Weight lifting, sprint running, and HIIT (high-intensity interval training) are the most popular forms of anaerobic exercise

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The Path to Wellness Often Begins at Our Plates

Posted by Kimberla Hitch

Mar 11, 2024

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is encouraged to learn about making informed food choices and developing healthy eating and physical activity habits. (Academy of Nutrition and Diatetics)

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Go Green This March

Posted by Emily Williams

Mar 4, 2024

It’s officially the month of spring and a great time of year to take spring cleaning to a whole new level.  Go green all March long by clean eating, removing toxins from your home, and taking advantage of all the fresh foods available.  The trees are starting to bud, the birds are singing their songs, let’s head into these longer warmer days feeling vibrant and strong.

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Sleep: The Undervalued Recovery Tool

Posted by Sam Grillo

Feb 26, 2024

You have probably heard a person ask before, “What’s the best way to recover?” People usually give a multitude of answers ranging from ice baths, stretching, foam rolling, and more. However, many of these methods of recovery have limited or anecdotal research supporting their validity. The one tool that every person has access to and has been well proven by research to be effective, is sleep.

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Extra Love for February

Posted by Emily Williams

Feb 19, 2024

It’s February, which is a month devoted to hearts and candy and doing something special with your loved ones. But maybe it should also be a time to focus on your own physical, mental and emotional health! It’s the final stretch of winter, and spring will be here before we know it. Let’s take charge of this month by giving ourselves some extra care.

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8 Habits for a Healthier Heart

Posted by Kimberla Hitch

Feb 12, 2024

Heart Failure Awareness Week is observed the second week of February, to coincide with Valentines Day. This week’s aim is to educate individuals about the importance of maintaining a healthy heart and making lifestyle choices that support cardiovascular well-being.

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Beat the Winter Blues

Posted by Emily Williams

Feb 5, 2024

With the holidays over, the days shorter, and the temperatures colder, you may find yourself feeling a little less motivated to get out of bed these days. But you're not alone! Many people feel those winter blues come mid-January, but the good news is, there are plenty of ways to beat them and feel more like yourself again.

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The Importance of Nutrition and Skin Care When it Comes to Self-Care

Posted by Kewena Killikelly

Jan 29, 2024

What is done on the outside greatly affects the inside of the body and what is put into the body definitely shows on the outside!

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Water Aerobics: What You Need to Know

Posted by Shannon McGoey

Jan 22, 2024

Aerobic exercise is an important component of holistic health. Your doctor probably reminds you often that a healthy heart is one that can work hard, and that’s exactly what aerobic exercise trains your body to do. Also known as cardio, some examples of aerobic exercise include running, cycling, and rowing. But for some, those traditional forms of cardio might be uncomfortable. Whether you have joint pain or simply don’t like being sweaty, you might enjoy doing your cardio in the pool. And don’t worry, you might not have to get your hair wet as traditional swimming isn’t your only option. Allow me to introduce: water aerobics.

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