How to Train for West Coast Hiking in Florida

Backpacking, 14ers, and Big Mountain Days

If you’ve ever wondered how someone from flat Florida can tackle 40-mile backpacking loops, 14,000-foot summits, and long, grueling days in the mountains — this is for you.

I’m not a professional mountaineer or ultra-marathoner. I’m just an amateur hiker who loves nature and enjoys challenging myself. I train so I can show up for those adventures feeling confident, strong, and ready for whatever the trail throws at me.

I also don’t think it’s realistic for most people to spend 2 hours a day training. I’m a big believer in super effective, hyper-efficient workouts that can be done within an hour.

Here’s how I prepare for big mountain days.

1. Lower Body Strength: 3–4x Per Week

Your lower body is your engine — strong glutes, quads, knees, ankles, and calves are what keep you moving mile after mile. At ThriveFit, our programming includes exercises to strengthen the supporting muscles around the hips, knees, and ankles. Tired joints become the weakest link, so we focus on a lot of single-leg movements to build strength and challenge stability.

When you’re scrambling up loose rock or descending steep switchbacks, you don’t want joints that fold under pressure. My top hiking-specific movements:

• Split Squats
  
  
• Reverse Lunges
  
  
• Step-Ups & Step-Downs
  
  

Traditional squats and deadlifts help too, but hiking is a unilateral movement — one step at a time — so single-leg training is essential. 

You may notice from these exercises that there’s a similar dynamic at play: pushing force into the working leg (the front leg in split squat/reverse lunge, leg on box for step-ups/step-downs) to drive the body up. Your body-weight should be entirely positioned over the working leg, forcing the glute of the working leg to take over and fight gravity. This is the exact movement of ascending a steep hike.

Core strength matters too. Moves like split stance cable press-outs, side plank with banded rows, and bear crawls train you to brace and stabilize. Your core strength and stability is essential while carrying a 30+ lb pack over uneven terrain.

Maybe a hot take: many people believe endurance activities mean high reps with low weight. I challenge that. At ThriveFit, we load strength work so that 6, 8, or 10 reps are hard by the end — building real muscle that can power long days. Muscle is what’s going to kick in and get you to the finish line.

2. Cardio & Endurance

Another myth? That you need to run endless miles to prepare for a multi-day trek.

If your mental game needs work, long runs can help you practice pushing through discomfort. Yoga and meditation can help with this too (more on that next). 

But if your mindset is solid, you can get your endurance work in with 45 minutes of:

• Zone 2 running
  
  
• Stair climber
  
  
• Versa climber
  
  
• Rock climbing
  
  

The goal here is simple: keep your heart rate steady over time, because that’s exactly what you’ll need in the mountains. 

I like to challenge myself to breathe in through the nose, and out through the mouth as long as possible. For me, it’s not about how fast I get through it, but the ability to maintain a steady pace. 

I’m not going to say that long distance running would hurt your ability to hit the trails, but I’m not sure how effective it is for the long-term. Committing to 1-2x per week 45-minute cardio sessions is much more sustainable for the body, the joints, and your schedule.

Bonus: If you arrive at your destination a day or two early, spend 30 minutes on the stair climber. We’re not worried about intensity — it’s about waking up your muscles and kickstarting acclimatization. It sounds crazy, but it’s super helpful to shake off the post-airplane fog and get yourself moving at a higher elevation.

3. Yoga & Mobility (1x Per Week)

At higher elevations (6,000+ ft), your breathing will be challenged — especially if you’re flying straight in from Florida with no time to acclimatize. Add hiking uphill and downhill for long stretches, and your posture and hips are going to take a hit.

A weekly mobility or breathwork routine helps in several big ways:

1. Improves breathing control and lung capacity
2. Keeps your hips, shoulders, and spine strong and safe for long hours under a heavy pack
3. Helps with the mental game. If you’ve got a yoga practice, you know when the going gets tough, all you need to do is return to the breath

Breathwork, stretching, and full-range movement will make you less stiff, improve posture, and help with soreness after big days. 

4. Rest & Recovery

I used to think recovery was overrated. Maybe it’s me getting older, but recovery is no longer optional. Is it a coincidence that since I’ve incorporated rest days, I’m the strongest I’ve ever been? 

I use the sauna, steam room, and cold plunge for:

• Better muscle recovery
  
  
• VO₂ max improvement
  
  
• Immune system support
  
  

Maybe you don’t have access to these things. Other low-cost, accessible ways to incorporate recovery into your week are foam roll sessions, cold showers, relaxing in a warm bath, and taking a light evening walk. 

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Final Thought:
Your mountain might not be in the Sierra Nevadas — but with the right training, you can climb with confidence. Build strength, improve endurance, recover well, and you’ll be ready to tackle whatever summit is calling your name.

Have questions on how to train? Text or call us at 904-587-4506, we’d love to chat!