Why Strength Training is Essential for Overall Fitness – and Adventure Prep

Go further for longer before fatigue sets in

There’s something magical in being ready for anything. A friend ropes you into an impromptu game of league. You chuck on your trail shoes to try a new local track. Or, your next-door neighbour needs someone to help move heavy furniture.

Saying “hells yes” all boils down to one thing: strength. Not the kind that looks good in gym selfies (no judgment here), but the deep, functional kind that makes you feel invincible. It’s about how much you can carry, how effectively you move, how resilient your body is under pressure, and whether your muscles will still say “okay” when your brain is screaming “nope.”

This blog explores, at a high level, the importance and benefits of strength training and how it should be a non-negotiable part of any adventurer’s exercise plan.

Why strength training is so important

Strength training is your body’s insurance policy. It keeps you resilient, adaptable, and capable – not only today, but for many decades to come.

Short-term victories

It doesn’t take long to start seeing results from lifting weights. But it’s more than the shape and tone of your body. Often, the most noticeable change is how you feel and function. You’ll move more efficiently, recover more quickly, and find everyday tasks easier.

Then there’s the confidence factor. There’s something wildly empowering about trusting your body implicitly because you know it can do and handle things.

Long-term payoffs

Here’s where the bumper plate rubber really hits the road. Strength training not only makes you fitter – it’s one of the most powerful long-term health strategies out there.

It helps:

• Preserve lean muscle mass as you age
• Boost bone density and reduce the risk of osteoporosis
• Maintain healthy, moving joints
• Improve metabolic function and blood sugar control
• Strengthen stability and balance, which reduces the risk of falls

The key benefits of strength training for adventure seekers

If you’re the kind of person who lights up at the idea of getting outdoors – hiking, climbing, mountain biking, paddleboarding, or simply exploring off the beaten track – strength training isn’t a “nice-to-have”. It’s essential.

Here are the top four reasons why:

1. Injury prevention – nobody wants to limp down a mountain

Outdoor adventures aren’t always gentle, and most injuries come from poor mechanics, muscle imbalances, or sheer fatigue.

Strength training is like secret body armour. It builds joint stability, muscle balance, and coordination – all of which help protect your body from the stress of uneven terrain and awkward movements.

By developing the muscles that support your joints—your glutes, core, hamstrings, and lower back— you’ll be less likely to tweak something or get sidelined by avoidable injuries.

2. Endurance without the agony

Wait – doesn’t cardio build endurance? It does. But muscular endurance, the kind that allows you to keep going through a long day on the trails or a multi-hour adventure race, is created through strength training.

Stronger muscles fatigue more slowly and recover faster. And, when trained properly, they’re built for long-haul, endurance efforts. You don’t have to engage every fibre to make the finish line. Effectively, strength training makes you more efficient, allowing you to go further for longer with less effort before fatigue sets in—and you’re able to save your energy for the good stuff, like the view from the top.

3. More “oomph” when you really need it

Adventures have a way of throwing curveballs: a surprise incline, a scree scramble, a river crossing, or the moment when you require some acceleration.

That’s when power (force + speed) comes in. And, unlike endurance, power is developed with explosive strength training – jumping, sprinting, and punchy lifts. Power gets you fast on your feet, quick to react, and prepared to lunge your way through Hyrox or blast down the field to score a game-winning try.

4. Strong body, tough mind

Strength training is as much a mental game as it is a physical one. It teaches discipline, perseverance, and the ability to push through discomfort. You’ll feel it midway through a heavy set. And you’ll feel it again when you’re 5km into a steep climb with no flat section in sight.

Essential strength exercises for adventurers

You don’t need to spend endless hours in the gym or endure complicated programming to build real-world, impactful strength. You need smart, functional movements that replicate how you live, move, and tackle life.

Here are the adventure essentials – the staple strength exercises that you’ll always find woven into our programming:

1. Squats – for legs that just don’t quit.

Squats are the MVP for building powerful quads, hamstrings, glutes, and core—all essential for hiking, climbing, running, and carrying loads. Whether it’s a barbell back squat, goblet squat, or a spicy single-leg version, this movement trains your body to handle uneven terrain and steep climbs with strength and control.

2. Deadlifts – because you’re gonna have to lift something awkward eventually.

Deadlifts are the ultimate “real-life” movement. They teach you how to hinge and lift, and do it properly and safely – precisely what you’re doing when lifting tents, day packs, or sporting equipment. They train your entire posterior chain, including the hamstrings, glutes, and back, which protects your spine and hips. You’ll walk taller, move better, and have fewer “ouch” moments the day after.

3. Loaded carries – functional strength in a nutshell.

Farmers' carries (dumbbells in each hand), suitcase carries (just one side), or front rack carries all develop serious grip, core, and stabiliser strength. Just the thing for lugging packs, bikes, boards, or beer coolers to out-of-the-way places.

4. Core stability work – for balance, stability, and adventure confidence.

Your core doesn’t just refer to your abs—it’s the entire trunk that holds you up, keeps you balanced, and stable in motion. Planks, Russian twists, and anti-rotation exercises help build resilience and are key to efficient movement and improved force transfer throughout the body.

Having a strong core also relieves the strain on your lower back and straightens out your posture, making you look cool even when you’re wheezing at 1,200m altitude.

How to incorporate strength into your routine

We get it – time’s limited, life is crazy, and not everyone wants to be a live-in resident at their gym. Here’s our advice for adding more strength work into your training plan – that will actually get you results:

Start with 2 days per week

You don’t need to train legs five days a week to be strong. At Ascend Fit, we’ve seen incredible results from members who attend just two strength sessions per week, provided those sessions are focused, structured, and progressive. Our Rugged classes are full-body sessions that target all key movement patterns to build muscle and resilience, ultimately improving your physical performance.

Keep it functional (and fun)

Instead of making things more complicated with body-part splits, train the way you move:

• Prioritise compound lifts (such as squats and deadlifts), bodyweight movements (like lunges, planks, and push-ups), and loaded carries. Ensure you’re moving in multiple planes (forward and backward, side to side, and rotational).
• Keep reps moderate (6–12), rest for a sufficient amount of time to move well, and progressively increase the challenge.
• Add in explosive work once or twice a week—such as kettlebell swings, jump squats, or medicine ball slams—to build power.

Adjust for the season or your goals

Got a big trip, game, or event on the calendar?

We recommended periodising or “blocking” your training over a period of time:

• Start by building overall general strength
• Add intensity and complexity in the lead-up
• Dial back volume in the final week to arrive fresh, strong, and injury-free

Complement with conditioning

Strength doesn’t mean ditching cardio completely. Our Peak (cardio) and Range (skills) classes are programmed to complement Rugged, helping you build power, agility, and technique while keeping your heart and lungs primed for adventure.

Built for grit, ready for anything

Here’s the bottom line: strong people have more fun. They say yes to anything, they carry more, and stress less. They don’t second-guess whether their body can take it – they know that it can.

At Ascend Fit, strength isn't about the weight on the barbell – it's about building a body that's resilient, robust, and ready to venture out. So, grab that kettlebell, load up that barbell, and let's train for your next adventure.

Ready to get adventure strong? Join our Rugged classes and discover how powerful you really are. Book your session now.