Can Hiking Build Muscle? Experience From a Hiker/Weightlifter

Share With Your Friends!

Hiking is a great form of exercise. Just like weightlifting I’ve been doing it for years, and can personally attest to its amazing physical benefits. 


Hiking can help most people build leg muscle. If you’re an advanced weightlifter or athlete, hiking won’t increase muscle hypertrophy, but you can still improve your endurance and cardiovascular system.  


Allow me to explain in further detail whether hiking can help you build leg muscle or possibly have the complete opposite effect. 


Will Hiking Help You Build Muscle? 

If hiking is your only form of exercise, you best believe you’re going to see some leg gains. When you haven’t performed any type of consistent exercise in months or years, your leg muscle fibers will easily tear and repair, which means more muscle hypertrophy. (Hypertrophy is just a fancy term for increased muscle size). 


Just keep in mind that even if you hike multiple times a week your legs will NOT grow significantly. They’re not going to look like Arnold Schwarzenegger’s legs when he was training for Mr. Olympia. Think about the muscle growth being more like toning your legs rather than having two massive slabs of meat. 


Unfortunately, if you’re an athlete or have been weightlifting for roughly 6-12 months or more you will more than likely not see any difference in your muscles. This is due to the fact that your training regimen, either on a field or in the gym, is going to be much more intense than most hikes. 


Therefore, you will not tear as much muscle or tear it as easily as a person who has just begun to exercise. If you’ve been weight training for years and have pushed your body to the point where you’ve built a significant amount of muscle, you can actually cannibalize your muscle gains if you’re not careful. 


Hiking forces you to burn a lot of calories. If you’re not careful, and you push your body on a long and difficult hike without providing your muscles with an adequate amount of calories, your body will start to use your muscle fibers and the glycogen stored within them to sustain you with enough energy. 


It sounds a bit like an exaggeration to lose muscle on one hike alone, but trust me, I can’t tell you how many times I’ve gone on a brutal hike only to find out I couldn’t lift as much weight in the gym the following days. 


How Does Hiking Build Muscle? 

The process of building muscle while hiking is fundamentally the same as building muscle in weightlifting or any type of exercise for that matter. The step-by-step process goes something like this. 

  1. You perform a physical action that is at minimum slightly more intense than your day-to-day activities. 
  2. The activity you performed causes your muscle fibers to tear. 
  3. Once you are RESTING, your body uses the protein you feed it to repair the muscles you “ripped” while working out.
  4. Your muscle grows bigger after it’s been fully repaired. 
  5. The cycle repeats again when you work out. 


Building muscle is a painfully slow process. Pun very intended. But as we all know, the payoffs are always extremely rewarding. When you hike you tear all the muscles in your legs and possibly some in your upper body as well. 


The pain comes from the lactic acid building up in your legs while you’re on the hike. In a nutshell, that’s how muscle mass is increased. 

Which Muscles Are Built From Hiking


Hiking targets primarily the legs in your muscles. Specifically your quadriceps (the front of your thighs), your hamstrings (the back of your thighs), your glutes, and your soleus and gastrocnemius (your two calf muscles). 


Depending on whether you’re ascending or descending the mountain, hiking will target different muscles. Let’s start with ascending. 



When you’re heading up the mountain you’re going to feel more of the burn in your hamstrings, glutes, and calves. That’s because you’re targeting all 3 more than your quads. That being said, ladies please don’t expect your glutes to grow a whole lot by hiking. 


The only way to add on significant size to your legs and butt is to train with resistance, in other words, weight lifting. 



When you’re heading down the mountain you’re going to be significantly engaging your quads to fight against gravity. Be prepared to feel that burn! 


Whenever you’re training in any type of exercise you’re actually engaging a wide variety of muscles throughout the entire body. Hiking is no exception. It’s very possible to feel soreness in your abs, back, or your trapezoids the following day even though you didn’t feel like you used those muscles.  

What Types of Hikes Build the Most Muscle

The hard ones. Okay but seriously, just like with any workout, the most rewarding is usually the toughest. If you want to tear the most muscle while you’re hiking, I’d focus on the hikes with a high elevation gain to a low mileage ratio. 


The steeper the hike the more it forces your body to walk at an angle similar to a lunge, and we all know how fun those are. If you feel like that’s still not difficult enough, take bigger steps. This will lower your body closer to the ground and increase the intensity.


If you’re on a short hike and you don’t need to carry a backpack, you can invest in a weighted vest. It’ll distribute the weight more evenly throughout your upper body, and feel much more comfortable than filling up your backpack with random weight. 


Post Hike Muscle Recovery

After you complete your hike you should focus on tw factors to allow your muscles to fully recover and rebuild. 


  1. Eat correctly. You need to feed your muscles high-quality protein. Remember, in order to build muscle your body needs protein. Foods such as chicken, fish, protein powders, and eggs are all excellent sources of protein. Don’t neglect carbs and fats. You need all three macronutrients for muscle growth but focus mostly on protein. 


2. Sleep. If you’re the type of person who’s always sleep-deprived you’re probably going to have a very difficult time building muscle. Your muscles need an adequate amount of sleep in order to fully repair. I recommend at least 7 hours (preferably 8) if you want to maximize your hiking gains. 


Even though I’m used to being sore almost every single day because of my training regimen at the gym, I’m quite aware many people hate the feeling. To decrease the soreness in your muscles you can massage them or use ice to reduce the inflammation. 


Some people find that CBD helps. I’ve found it to be okay. Kratom is also good for muscle soreness as it reduces pain. 


If you really can’t stand the soreness, you can use over-the-counter meds such as Ibuprofen or Advil, but always consult your doctor first. I am not a doctor or licensed practitioner in any way shape or form. 


Hiking vs Weightlifting 

Hiking and weight lifting are both amazing forms of exercise and are superb for burning calories. I like to incorporate both because they offer different types of health benefits. I hit the gym four times a week and hike at least once to maintain a healthy body. 


Let’s wrap it up by looking at what each has to offer. 



I started weight lifting when I was in high school, which adds up to a total of 12 years at the time of writing. It’s helped me add on a significant amount of muscle and boost my self-esteem, which to me is priceless, and it can do the same for you. 


Training with weights also increases bone density and helps maintain a healthy weight. The discipline you learn from being consistent in the gym will spill over to different areas of your life, I promise you that. 



Hiking is an amazing workout that will increase your stamina by improving your cardiovascular system in a way that weight training can’t. If you’ve ever felt like your heart was about to burst out of your chest right before you bagged that peak you know exactly what I’m talking about. 


Not to mention, there’s something extremely therapeutic about hiking. Stanford researchers concluded in a study that simply being out in nature is one of the best prescriptions for your mental health. I would add spiritual well-being to that study as well.

More Hiker’s Ed

Top 12 Hiking Gifts 2022: For Men & Women

Top 12 Hiking Gifts 2022: For Men & Women

It's that special time of the year again! But don't worry, I got you covered with Christmas gift ideas for hikers of all ages. I'll start with the cheapest to the most expensive.  Although I receive a small Amazon affiliate commission when you buy these products via...

read more
7 Best San Diego Hikes You Must Explore!

7 Best San Diego Hikes You Must Explore!

San Diego is one of the most beautiful counties in SoCal. Not only does it have amazing coastal beaches, but there are tons of amazing hikes both by the ocean and in the mountains of Cuyamaca Rancho State Park. You can wait to experience the snow in the winter months...

read more
3 Best Hikes in Laguna Beach [OC Resident]

3 Best Hikes in Laguna Beach [OC Resident]

As a current resident of Huntington Beach, I can assure you that some of the best hikes in Orange County can be found at Laguna Beach, more specifically Aliso and Woods Canyon Wilderness Park. Due to the stunning views of the ocean and downtown Laguna Beach, the 4500...

read more
10 Best Hiking Apps in 2022

10 Best Hiking Apps in 2022

One of the most crucial aspects of hiking is the planning. Hiking apps can help you check the weather, distance, elevation, parking information and so much more. However, as technology has progressed, hiking apps have become increasingly sophisticated to the point...

read more
13 Crucial Hiking Tips to Consider for Seniors

13 Crucial Hiking Tips to Consider for Seniors

Hiking is fantastic for physical and mental wellbeing, and it’s an activity any age group can enjoy. Seniors can get just as much satisfaction from hiking as younger people – it just takes a little more pre-planning. I’m here to help you along your hiking journey....

read more

More to Explore!

Henninger Flats: Hike to a Scenic Forest Nursery

Henninger Flats: Hike to a Scenic Forest Nursery

Distance 5.04 MilesTime3.5 HrsDifficulty ModerateSeasonAll YearElevation Gain1531 FtFeel like learning a bit of history on your next hike? If so, I highly suggest paying a visit to Henninger Flats. Henninger Flats is a wooded flats located above Eaton Canyon and...

Sunset Peak Trail Guide: 2 Routes + Maps & Directions

Sunset Peak Trail Guide: 2 Routes + Maps & Directions

Distance  7.2 MilesTime 3.5 HrsDifficulty  Moderate Season All Year Elevation Gain 1281 Ft Dogs allowed on a leash Out & Back Trail No Restrooms available You can't go wrong with a trail in the Mt Baldy area. Lower temperatures, possible snow, and amazing views....

Etiwanda Falls: San Bernardino’s Most Popular Waterfall

Etiwanda Falls: San Bernardino’s Most Popular Waterfall

Distance 3.19 MilesTime2 HrsDifficulty ModerateSeasonAll YearElevation Gain803 Ft No dogs allowed Out & Back trail Restrooms not available Take a stroll through the foothills of the Angeles Forest and into a woodsy canyon where you'll be rewarded with a beautiful...

Tin Mine Canyon Trail: Corona’s Forgotten Past

Tin Mine Canyon Trail: Corona’s Forgotten Past

Distance  4.38 Miles Time 2.5 Hrs Difficulty  Easy Season All Year Elevation Gain 705 Ft Dogs allowed on a leash Out & Back Trail Restrooms Not Available Deep in the Corona woods, an abandoned mine lays waiting to be explored. Tell me this doesn't get your heart...

Hello, There!

I’m Phillip, and just like you, I feel very passionate about California and the outdoors. After many years of exploring amazing and hidden places, I thought I’d share them with you. Life goes by fast so get out there and enjoy it.  

Sign Up For Bonuses

Want to save all your favorite hikes? Sign up to be able to heart all the trails you plan on visitng, plus more awesome bonus features!

Legal Info

We only recommend what we use. This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to However, no company pays us to share these products with you. If you decide to purchase a product via one of our links, we will recieve a small compensation, which in turn, helps us to keep making videos and posts to share with all of you.