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…

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.