There is a reason it is called “BACK”-packing and at the end of the day when you finally throw your pack down all you want is a rubdown and a hot tub.  Imagine your three week backpacking trip through the Mediterranean countries you have planned for this summer; 21 consecutive days of hauling your shit around, living the 20-30 year old dream vacation of a vacation with no real plans.  Now, think of what kind of shape you are in…

This article isn’t going to get you in shape for your trip, but maybe it will motivate you to get off the computer and start getting ready for your excursion.  Preparing for a backpacking trip is all about endurance: muscle endurance and stamina.  Most likely your transportation is going to be by foot the majority of the time.  So if you haven’t been a walker, hiker, or jogger in the last six months, now might be a great time to put on those shoes and start moving!  One of the best activities to do is grab your pack, put a light load in, jump on a treadmill and crank up the grade and start walking.  Not only will your legs benefit from the incline, but you can test out how your shoes, pack and shoulders hold up after a few miles.  Another thing you need to remember is your body is most likely going to be suffering from the numerous bottles of wine that you consume on a nightly basis hence the more trained and the hydrated you are, the better you'll be when it comes to move locales. So maybe hit the treadmill after a couple drinks – it might not help you out that much but it will be hilarious.

Posture is key to avoid the harsh loads you will be hauling around Europe.  The muscles you are going to want to spend the most time improving are your posture muscles; which include all the back muscles and your core (the stomach, low back, and gluteus muscles).  An easy way to help improve your posture everyday is standing up straight and do not let yourself hunch over while sitting.  Remember your pack is on your back the stronger your back is the easier it will be to carry your load and not experience as much muscle fatigue. To help strengthen up your back and your core, I suggest trying out the following exercises: 

One Leg Bench Squat 

Targets: Quads, Hamstrings, and core
Starting Position: One leg up on a bench, making sure when you squat your front knee does not go over your toes
Action:  Hips go back, bend the knee and squat down as if you were sitting back onto a chair, stand back up and repeat
Start 12-15 reps each leg without any weight; 1-3 sets
For a challenge hold on to dumbbells or a bar resting on the back of the shoulders and perform exercise.  

Plank with One-Arm Row

Targets: Core, upper back, and shoulders
Starting Position: Get into a push-up position; make sure that your hips are not sticking in the air. Start with dumbbell in one hand.
Action:  Pull your elbow straight up without moving the rest of your body lower and repeat 
Start with 10-12 reps each arm with light weight; 1-3 sets
For a challenge after each row action extend arm back into a triceps kickback

Leg Lifts

Targets: Low back and core
Starting Position:  Lying on your stomach on a bench or anything that allows your legs to hang down at an angle, hips should be at the edge.
Action:  Squeezing your gluteus, lift your legs upward to make them at the same level as the rest of your body, lower and repeat.
Start with 12-20 reps; 1-3 sets.

For a challenge hold a stability ball between your feet.

Crunches with an Overhead Pull

Targets: Core and lat muscles (mid-back)
Starting Position: Lying on your back raise feet up on a bench.  Extend arms overhead holding a dumbbell or medicine ball
Action:  Lift weight over chest, pause, and then crunch allowing the weight to come straight toward knees, lower down and repeat
Start with 12-20 reps light weight; 1-3 sets
For a challenge do the exercise but before you lower down bring weight to chest, twist side to side while reaching to each side with weight, and then lower down.