Strengthen your upper back and shoulders to make multi-day tramps with a heavy pack less arduous. By Duncan Grant

The best way to get used to carrying a backpack is to pull one on regularly, not the morning your tramp begins. Wear a pack on your day walks, or around the garden. Even on short walks use your designated pack and fill it to mimic the extra weight you’ll need for those longer tramps. I use a handheld luggage scale to keep myself honest. 

As well, I recommend the following three exercises. Do them twice a week on non-consecutive days, using a weighted backpack or a water container. As the exercises become easier, add more weight/water. 

If your backpack is uncomfortable, it may be worth getting another one. 

Row

Aim for 6–8 times, three rounds on each side, with over a minute’s rest in between rounds. Lean forward with one foot in front. Maintain a stable base as you hold onto your weighted object. Pull your elbow backwards to lift the object, then slowly lower back down. 

High pull 

Aim for 6–8 times, three rounds, with over a minute’s rest in between rounds. Stand tall with your feet hip-width apart. Hold onto your object and raise your elbows to chest level to lift the object. Slowly lower back down. 

Shoulder shrugs

Aim for 6–8 times, three rounds, on each side, with over a minute’s rest in between rounds. Stand tall with your feet hip-width apart. Hold onto your object with a straight arm and shrug shoulders upwards. Try to pause at the top for a breath then slowly lower back down.