Personal Training for Hikers
In Denver Colorado
Every summer, a lot of Denver hikers do the same thing. They pick a fourteener, squeeze in a couple of training hikes, and hope their legs hold up.
Then they reach the summit feeling great, and the descent turns into burning quads, achy knees, and shaky legs for the last few miles.
At Get Back PT + Performance, we help Denver hikers build the strength, endurance, and resilience to climb higher, descend with confidence, and stay healthy all season. Our team is led by a Doctor of Physical Therapy, so we know how to train you around old injuries and nagging pain, not just push you harder.
Not sure yet? Book a free 15-minute discovery call.
What Hiking Actually Demands From Your Body
Most people train for the climb. The descent is what usually hurts. Walking downhill puts your quads and the tissues around your knee under heavy eccentric (lengthening) load with every step, and thousands of steps on a long Colorado descent add up. That is why so many hikers feel fine at the summit and then deal with burning quads, sore knees, or wobbly legs on the way down, and why they are often sore for days afterward.
The good news is that your body adapts quickly to this kind of load. In a 2017 study in PLOS ONE, Maeo and colleagues found that a short, easy bout of downhill walking a week beforehand reduced the muscle damage caused by a much longer downhill walk. Gradually exposing your legs to the demands of descending is one of the most effective ways to prepare.
Is Personal Training for Hikers Right for You?
This is a good fit if:
You are planning your first fourteener, or your first long day above treeline
Your knees ache on the way down, or your quads give out before the trailhead
You want to carry a heavier pack for backpacking or hut trips
You have an old ankle sprain, knee injury, or back issue that flares up on the trail
You are getting back into hiking after time off, surgery, or physical therapy
You are an older hiker who wants to keep doing big days for years to come
If you have a current injury or pain that is getting worse, we recommend starting with a physical therapy evaluation so we can figure out what is going on before building your training plan.
Protecting Your Knees on the Trail
Knee pain on descents is one of the most common complaints we hear from hikers. Pain does not automatically mean damage. In most cases it is a sign that the knee is being asked to handle more load than it is currently prepared for. The answer is usually not to avoid hiking, but to build capacity: stronger quads, hips, and calves, better control on single-leg tasks, and a gradual increase in downhill volume.
Simple strategies on the trail help too. Trekking poles can take meaningful load off the knees on the way down. Schwameder and colleagues (1999, Journal of Sports Sciences) measured knee joint forces during steep downhill walking and found that using poles reduced them by roughly 12 to 25 percent. Shorter steps and a controlled pace on steep sections also help.
Altitude and Fatigue Matter Too
Colorado hiking means altitude. Being fitter does not prevent altitude sickness, but it does mean each step costs a smaller share of your capacity, so you have more in reserve when the air gets thin and the day gets long. Fatigue is when footing gets sloppy and ankles roll, so building endurance and leg strength is also injury prevention. For more on the altitude side, read our guide to training and recovering at altitude in Denver.
How We Train Hikers
We start with your hiking goals, your injury history, and how you move. Then we build a plan around the trails and trips you actually care about.
Leg and hip strength: squats, split squats, step-ups, and hinges to build the base for long climbs
Eccentric and downhill-specific work: step-downs, slow lowering, and graded downhill exposure to prepare your quads and knees for descents
Calf and ankle strength: for rocky, uneven terrain and to reduce the risk of ankle sprains
Single-leg balance and control: for scree, talus, and creek crossings
Load carriage: progressive pack training for backpackers and long days
Conditioning: aerobic base and hill intervals built around your trip dates
A season plan: we work backward from your goal hike so you peak at the right time
We train hikers in person at our Jefferson Park studio, in your home, or virtually.
Physical Therapy and Personal Training Under One Roof
Because our team is led by a Doctor of Physical Therapy, we can train you around old injuries and adjust quickly if something flares up, without sending you somewhere else. Rehab and performance training happen in the same place, with the same people.
Related reading: the best workout hikes near Denver, fall hikes and workouts around Denver, and Denver urban hikes. You might also like our strength training for runners and personal training with knee pain programs.
Frequently Asked Questions About Personal Training for Hikers
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Start at least 8 to 12 weeks out if you can. Build leg strength two to three times per week, add longer hikes with more elevation gain every couple of weeks, and include downhill training so your quads and knees are ready for the descent. Most Colorado fourteener routes involve several thousand feet of gain and loss, so plan accordingly.
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Step-ups, step-downs, split squats, Romanian deadlifts, calf raises, and single-leg balance work cover most of what hikers need. Loaded carries and weighted step-ups help if you carry a pack. The best plan depends on your goals, history, and the terrain you hike.
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Descending puts high eccentric load through the quads and the front of the knee. If that load is more than your knees are currently prepared for, they can get irritated. Building strength, gradually increasing downhill volume, using trekking poles, and shortening your stride usually help. If pain persists or is getting worse, a physical therapy evaluation is a good next step.
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Strength training builds the capacity of your muscles, tendons, and joints to handle the demands of the trail, and it reduces fatigue, which is when many slips and ankle rolls happen. No program prevents every injury, but being well prepared lowers your risk and makes big days more enjoyable.
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Yes, especially on descents. Research has shown that poles can reduce knee joint forces during steep downhill walking. They also help with balance on uneven ground and creek crossings.
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Yes. One or two short strength sessions per week during the season help you keep the strength you built, recover better between big days, and stay durable through the end of summer.
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Yes. We build progressive load carriage, endurance, and durability into your plan based on your pack weight, trip length, and terrain.
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Yes. We train hikers at our studio in Jefferson Park, near Highlands and Sloan's Lake, and we also offer in-home and virtual training.
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No. Personal training does not require a referral.
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Your first session is $150 and single sessions are $130, with discounted 10 and 20 session packages. See our full breakdown in how much a personal trainer costs in Denver, or book a free 15-minute discovery call.
Our Team
Dr. Brett Green
Founder | Physical Therapist & Personal Trainer
Brett Green, PT, DPT, is the founder of Get Back PT + Performance and a former college baseball player. He specializes in low back pain, knee injury rehab and prevention, and running injuries, and works with high-level baseball players and golfers.
He also works with people with all kinds of needs, combining evidence-based physical therapy with strength training to help clients feel better, get stronger, and keep moving forward.
Physical Therapist Assistant
Sam Heller
Sam Heller is a Physical Therapist Assistant, strength coach, and former college track athlete with more than a decade of coaching experience. He specializes in powerlifting coaching, strength training for beginners, and strength training for older adults, and works with people with all kinds of needs.
Outside of work, Sam enjoys biking, lifting, and keeping up with his young son.
Get Back to Doing What You Love
Whether you want to return to the gym, running, hiking, skiing, sports, or simply get through your day more comfortably, we’ll help you figure out a plan that makes sense.