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There’s nothing quite as refreshing as putting on your hiking boots and discovering a new path. Whether it’s the long, sunny days of summer or the cool, crisp afternoons of fall, hiking immerses you in nature, nurturing your body, mind, and spirit. The latest trend on the trails is “soft hiking,” which involves approaching the activity with a light and purposeful mindset. We talked with specialists to uncover six soft hiking strategies that can be more effective in building strength than gym workouts, especially for those over 45.
What Is Soft Hiking?
Soft hiking is about moving purposefully at a speed that feels easygoing. You still get to test your body as you navigate through uneven landscapes and activate your muscles, but without the strain of heavy loads.
“It incorporates slow, therapeutic movements, focusing on balance and using natural body weight instead of high-impact exercises,” explains Shahinaz Soliman, MD, a board-certified family physician with over two decades of patient care experience. “This approach is ideal for individuals over 45, as it promotes strength building in a sustainable, low-risk way that respects joint health and the need for recovery.”
6 Soft Hiking Techniques That Build More Strength Than Gym Workouts
Include inclines.
Inclines introduce a fresh challenge to your hike. Choose easy upward slopes while keeping your step-ups slow and steady.
“This is a natural increase of glutes, hamstrings, and calves without the use of heavy weights,” says Soliman.
Don’t shy away from natural obstacles.
Navigating objects like rocks and logs is another way to instantly boost the effectiveness of your hike.
“The introduction of natural obstacles promotes the use of stabilizer muscles that are not given serious attention in gym machines,” Soliman says.
Actively engage your arms.
Don’t forget about working your arms!
“Trekking poles or recreating arm movements will use upper body muscles and enhance overall coordination and calorie expenditure,” Soliman points out.
Balaram Thapa, CEO of Nepal Hiking Team, notes to position the poles so that your elbows are near 90 degrees, and “plant-pull” with every step. Complete six sets of two-minute efforts on rolling ground, activating your core.
Descend slowly.
When going downhill, descend slowly.
“Slow, controlled [descent] is one of the most effective methods to strengthen quadriceps and enhance balance, compared to walking normally,” Soliman notes.
Do bodyweight exercises.
Weave some bodyweight exercises into your hike. The key is pausing and holding the movement.
“Pause in lunge or half-squat poses a few times on the way to activate the core and leg muscles in the isometric mode with minimum load on the joints,” Soliman instructs.
Perform hill repeats.
Thapa recommends hill repeats: climbing for three to four minutes, descending gradually, and repeating for four to six rounds in total.
“Keep steps short, drive through the mid-foot, and breathe rhythmically,” Thapa says.
What Makes These Techniques More Effective Than Gym Workouts.
According to Soliman, “Soft hiking combines various muscle groups dynamically and functionally in a natural setting, which puts greater pressure on the body as compared to isolated gym work. Balance, a controlled movement, and weight-bearing activities in uneven terrain encourage the neuromuscular coordination and stability of the joints.”
Thapa says soft hiking loads various planes of movement. “[In addition, it] builds eccentric control, and [challenges] balance. You strengthen feet, ankles, knees, and hips together while protecting joints with self-selected pace and terrain.”
Outdoor exercise promotes longer workout sessions and sustainability. In adults 45+, this equals safer strength gains and far less boredom that’s often associated with standard gym routines.
Looking for easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
