I searched for some exercise tips for backpacking. Didn't find much, but there are a couple sites that range in the amount of useful information they have.
Backpacker Magazine tips: Good stuff.
Another: Large parts of this workout program are crap. A brisk walk twice a week? Seriously... Some of the Muscle Strengthening tips are bogus too. The Balance Training is ok, but some of the exercises seem unnecessary. Like multidirectional lunges. Regular lunges will work fine.
And another: This one is pretty good. It provides a sample month of training. It lacks in a lot of ways, but it gives measurable goals which is something the other two sites don't do.
I realized a couple days ago that I'm making this up as I go. There isn't a real training program for backpacking because backpackers aren't considered legitimate athletes (which is true, unless you are a long distance hiker). I feel how my body responds to such and such exercise and I adjust from there.
A couple weightlifting exercises I have found to be invaluable:
Wide-grip overhead split squats. They work your thighs but also the section of your thighs closest to your knees. When you are climbing hills, you'll feel it in that part of your leg. Besides your legs, the exercise builds balance and total body strength.
Regular squats. Probably in the top three best exercises of anything out there. You should always do these.
Planks. Regular planks and side planks both. They work the stabilizing muscles of your abs.
Pullups. Up there with squats in importance. Do the kind where your wrists are facing out and you have a wide grip.
Back extensions. For your lower back. Important for anything.
Bicycle crunches. Supposed to be one of the best abs exercises you can go. I hear varying opinions about what is best, but for me, these are good.
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