Weight training for PCT preparation

Prior to mid-January 2025, when I  faced up to my 2025 PCT thru-hike preparation in seriousness, I had not done any weight training, ever. Whilst I am a generally active, fit person, and have no serious injuries or medical concerns, I am aware that the PCT thru-hike will be a physical challenge and strain on my body unlike anything I’ve ever experienced. I also know that the biggest risk to our completion of the 4260km thru-hike (other than running out of money) is injury.

I’ve made it a top priority to do everything I can in preparation to avoid injury. One approach I am taking in this regard is to keep up the regular yoga practice I’ve built over the past 20 years, and to practice what I preach as a yoga teacher regarding mindful movement, and ‘listening to your body’. Yoga and stretching after hiking is pretty much part of my fabric of being and something that comes very naturally to me. Even though I won’t be taking a yoga mat on the trail, I know I’ll be finding moments and opportunities for my practice throughout the 140 days we’re on trail.

Another approach is to build strength and train my body to carry heavy loads in the lead up to our May 13th start date. As a Christmas gift from my parents, I received a bunch of sessions with a personal trainer who specialises in weight training, and who has a particular zest for ‘lifting heavy’. Ilana Stuart is a personal trainer based in Hermanus, a picturesque town in the Western Cape of South Africa, about 90minutes drive outside of Cape Town. Ilana has opened up a whole new world for me! I started feeling the benefit of the training after just 3 of her hour sessions. I am now around 12 sessions in, and not only am I stronger than I’ve ever been in my life, but I am loving every moment of training.

Here are the top 5 reasons why I reckon weight training should be part of everyone’s thru-hike preparations:

1. Decreases risks of falls

This recent study shows that weight-training can reduce your risk of falling. The study was done with the elderly in mind, focusing on exercise as a way to maintain safe mobility, but I do think it gifts us some helpful insights into how weight training can keep us upright over difficult terrain with heavy packs. When weight training with complex movements (as in the exercise programme Ilana has set up for me, detailed below), you build strength and stability. You stabilise a lot in lower back and core in order to maintain stability over the complex movements and this is only going to help you stay upright on the trail.

2. Decreases risk of injury

Studies have shown that regular weight training can reduce the risk of injury. This specific study proposed that strength training reduces acute sports by a third, and overuse injuries by close to 50%. Again, I know one has to consider studies in their context, and recognise the limitations of their findings, but I reckon it’s safe to conclude that you are broadly lowering your risk of injury on a thru-hike by doing weight training in the build up. I would think that the exact percentage of risk is hard to calculate because so many unknowns are encountered on a trail over a couple of months, but I would also think that the exact percentage is unimportant. What counts is the confidence you take with you that you are doing something to strengthen joints, prepare your hips, knees and ankles for load-baring, and increasing your strength in your stabilisers (core and back).

3. Promotes mobility and flexibility

Lifting weights to end of range movements actually promotes flexibility and mobility. This may come as a surprise to you because many people presume weight training decreases flexility, and makes your body stiff and rigid. Contrary to this belief, research has shown that strength training increases joint range of motion (ROM), allowing for greater mobility and flexibility. Common sense tells us that weaker muscles tend to have lower ROM and flexibility in any case. Of course this is only enhanced through regular stretching after your workouts and other activity.

4. Boosts self-confidence

I have to say, as someone who has never done weight-lifting before, it is such a surprising source of confidence! In the moment when you’re smashing a set, you feel so powerful. Weight-lifting makes you feel capable and it helps you release pent-up frustrations and negative energy. There is a sense of ‘I can do it!’ and a ‘roar’ to weight-lifting that is particularly beneficial to women.

Thru-hikes as long and as big as the PCT can be a mental challenge as much as a physical one. Learning in micro-ways in the lead-up to feel deep in your bones that you are more capable than you thought is only going to help you complete the arduous miles!

5. Stronger means more enjoyment

This is an obvious one, but the pain, lactic acid and stiffness that occurs when you shock your body into doing exercise that you’re ill-prepared for takes away from the enjoyment of being ‘in-the-moment’. I’ll be hiking with my husband, Chris, and I know from multi-day hikes we’ve done together before that when I am really struggling to keep up and make the distance we need to each day, I tend to be irritable and in a foul mood. Feeling capable and strong and that-bit-less exhausted can only help us be that-bit-more chilled and positive. 

I also know that when I am in pain or pushing myself beyond what I’ve prepared for, I tend to make poor decisions. When you’re totally whacked you tend to be reactive and have tunnel vision. The is little room for patience, poise and perspective in your decision making when you’re flat out exhausted.

Ilana’s hiking-focused workout

Here is an example of a hiking-focus workout designed by Ilana that i’ve been smashing with joy over the past few months. As is advised by experts in the industry, make sure you rest between reps – allow 60-90 seconds between sets. Also make sure you lift enough weight. Ilana’s approach is lower reps/ higher weight, which is more effective than low weight/ high reps. So for this to work, ensure you are lifting heavy!

 

 

Sandbag lunges and squats

10-15kg sandbag, held over your shoulders.

6 walking lunge steps followed by 3 squats. Repeat this 4 times to complete a single rep.

3 x reps

 

 

Front squat to lunge

Holding a 7.5kg – 10kg dumbbell to chest

Elevated heel on an edge about 10cm in height.

Squat, stay low and then explosive step forward, push back on single foot, once left and right. 

12 times for 1 rep

3x reps

 

 

Sandbag Bulgarian squats

10-15kg sandbag, held over your shoulders.

Glute-based Bulgarians so lean forward a bit. Moment pause at low point.

12 times on each side for 1 rep

3x reps

 

Step ups

I first had no weight and if your knees feel strong, add a weight

Step up 12 times on each leg. Moment pause at low point, don’t use your hand to pull up. 

3x reps

 

 

Snatch lift

I use a 15kg weight. 

Use momentum to lift, slow release down. 12 reps on each arm.

3x reps