4 week training
program
RED DOT FITNESS HIKES PRESENTS:
STRENGTH &
CONDITIONING
FOR HIKERS
Most hiking programs try to copy the trail inside the gym. This program does the opposite. Training should prepare you for hiking, not mimic it. By building real strength and durability, climbs feel easier, joints stay comfortable, recovery improves, and longer hikes become possible. This free four-week program builds a true foundation for the trail.
RED DOT FITNESS HIKES PRESENTS:
STRENGTH &
CONDITIONING
FOR HIKERS
Most hiking programs try to copy the trail inside the gym. This program does the opposite. Training should prepare you for hiking, not mimic it. By building real strength and durability, climbs feel easier, joints stay comfortable, recovery improves, and longer hikes become possible. This free four-week program builds a true foundation for the trail.
RDF HIKES PRESENTS
STRENGTH &
CONDITIONING
FOR HIKERS
Most hiking programs try to recreate the trail inside the gym, relying on step-ups, stairs, and light circuits. This program exists for a different reason. Training should not mimic hiking. It should prepare you for it. By building real strength and durability, climbs feel easier, descents are more controlled, joints stay comfortable, packs feel lighter, recovery is faster, and longer, more challenging hikes become possible. This free four-week program provides a true foundation for the trail, not a gym version of hiking.
FREE ACCESS
WHAT YOU GET
FREE APP ACCESS
Access the full 4-week program directly inside the RDF training app, with workouts organized, tracked, and easy to follow from start to finish.
COACHING SUPPORT
Get guidance when you need it through in-app coaching, exercise demos, and support to help you train with confidence and proper intent.
2-3 SESSIONS/WEEK
A sustainable training schedule designed to build strength and conditioning without overwhelming your recovery or your weekly routine.
ACCESS TO PRIVATE RDF HIKES GROUP
Join our private hiking community for trail meetups, education, gear conversations, and continued support beyond the program.
TRAINING PROGRAMS
TWO PROGRAM
LEVELS INCLUDED
Not sure where to start? We'll help match you to the right level
BEGINNER PROGRAM
Perfect for new gym-goers or those returning to training. Focuses on building foundational strength, joint stability, movement quality, and aerobic capacity to support hiking and outdoor activity.
INTERMEDIATE/ADVANCED
Designed for experienced lifters or active outdoor athletes. Emphasizes heavier strength work, power development, and higher-output conditioning to prepare for longer, steeper, and more demanding hikes.
Both levels follow the same 4-week structure and weekly schedule. Only the intensity and progressions change.
FAQ's
How much time does the program require each week?
The program runs 2–3 sessions per week, with each session designed to be efficient and purposeful. The goal is to build strength and conditioning for hiking without overwhelming your schedule or recovery.
What equipment do I need to follow the program?
This program is designed to be completed in a gym setting with standard equipment such as barbells, dumbbells, kettlebells, and cardio machines. Exercise demos and guidance are provided inside the app so you know exactly how to perform each movement.
Do I need to be an experienced hiker or gym-goer to join?
No. This program is designed for a wide range of experience levels. We include both a beginner and an intermediate/advanced version of the program, and we’ll help you choose the right starting point based on your background and current fitness level.