HUNT HORIZON

Getting in Shape for Elk hunting is no joke. Not only is it a physical experience but it’s one you have to be mentally prepared to take on and knowing when to start training for your elk hunt can set the foundation for a successful hunting season

just a side note before we jump into it, you can shop my Amazon for all my favorite items too!

Preparing for the Challenge

Elk hunting is one of the most physically demanding hunts in North America. Whether you’re chasing bulls in the rugged Rocky Mountains or covering miles of steep, uneven terrain, being physically prepared can make the difference between a successful hunt and heading home empty-handed. Elk country is not the place to discover you’re out of shape. Here’s a guide to help you get in top condition before heading into the backcountry for an epic hunting adventure.

Why Fitness Matters for Elk Hunting

I’ll be upfront with you all, I was a personal trainer for almost 10 years and since I’ve moved on from that career and stepped foot into my hunting and fishing business, I still train just about every day. Although it might look a bit different now than it was several years ago. Functional training has changed my life and mindset. Elk hunting often requires hiking several miles a day while carrying gear, navigating steep inclines, and the best part of any hunt, packing out hundreds of pounds of meat after a successful harvest. Without adequate preparation, fatigue can set in quickly, making it harder to not only stay focused but move quietly, and make ethical shots. Being in shape can also reduce your risk of injury and improve your overall enjoyment of the hunt.

Key Areas to Focus

This all comes right out of my personal training experience paired with my passion for hunting and the outdoors.

Number one, cardiovascular endurance.

Elk hunts often takes place at high elevations where oxygen is limited. When said oxygen is limited, it takes a toll on our body. We can suffer from a whole bunch of different illnesses if we are not prepared. One of them being altitude sickness. I don’t know if any of you have experienced altitude, sickness, or known someone who has but it is absolutely awful. making sure cardio endurance is a main focus essential will guarantee you have a better hunt and overall better experience in the mountains than if you didn’t train or exercise before hand in preparation.

To prepare:

• Hike with a Weighted Pack or backpack: doing this will begin to simulate the conditions you’ll face in the field by hiking on steep terrain while carrying a pack loaded with 30-50 pounds. Now granted to get started you do not have to load up your backpack or your hard frame pack with 30 to 50 pounds of weight. Just hiking and getting used to carrying that weight frame pack is enough weight to get started in itself. Hike with friends, hike with family, hike with the people you plan to hunt with and carry stuff with you. When I say stuff, I don’t mean random miscellaneous items. Offer to carry food, snacks, water bottles, juice boxes for the kids whatever it is that they are planning on carrying themselves and volunteer to carry that in your pack. This is gonna act as the extra weight. What seems like a simple gesture can also be super beneficial in your training for your hunt. This prepares your legs, your core, your back, your lungs, and everything else in between for those demanding moment when you are out in the field walking miles on end.

• Trail Running or Hiking: Hit the trails to build stamina. Start with moderate distances and gradually increase your pace and elevation gain. I prefer to run on a treadmill. Running outside on the concrete or running circles around my neighborhood boars me to death. When I’m inside on the treadmill, I can run upwards of 10 miles and it feels great. I pop on YouTube watch a couple episodes of some of my favorite subscriptions and I lose track of time, it’s wonderful. I like to run with the pre-programmed settings that fluctuate the speed and the incline and I gotta tell ya, this makes the biggest difference even though I’m not outside dealing with the elements. If you are not a treadmill runner and you prefer to be outside have at it! In my personal opinion, running outside is better it challenges you more it’s just I physically cannot do it without causing pain and discomfort to my hips, my knees and my back. Previous injuries really suck but you do what you got to do.

Invest in some quality hiking boots/trail running shoes or running shoes used ONLY for training. Your feet and body will thank you.

• Stair Climbing: If you don’t have access to hills or mountains, stair climbing can mimic the elevation changes you’ll encounter while hunting. When I’m at the gym and I’m working out for my hunting season I have a routine of running 4 miles biking 8 miles and using the stair climber for 30 minutes. Now sometimes it takes me a few hours to complete this but I’m just trying to get this done. I’m not racing a clock or setting a faster pace, if anything I am just trying to build up my endurance, steady my breath and finish without feeling exhausted at the end. 

2. Leg and Core Strength

Strong legs and a solid core help stabilize your body and provide the power needed to climb hills and navigate rough terrain. Focus on:

• Squats and Lunges: These exercises target your quads, hamstrings, and glutes, all essential for steep ascents and descents. If you pack out your harvest and your legs aren’t burning at the end of it, you’re not targeting those muscles, right. Your legs should get a workout every single time, you should have that tightness in the muscle. You should have that fatigue. You should have that threshold at the end of each workout. Just make sure to stretch!

• Step-Ups: Use a box or bench to practice stepping up and down while holding weights to simulate climbing with a loaded pack. This is going to help build up and support that knee health and this is crucial when you are hunting and packing out. 

• Planks and Core Work: A strong core helps with balance and carrying a heavy pack. Add planks, Russian twists, and mountain climbers to your routine. I have a TRX suspension system and I love it!

3. Upper Body and Back Strength

Packing out an elk can mean carrying heavy loads over long distances. To prepare:

• Deadlifts and Bent-Over Rows: Build strength in your back and hamstrings to support heavy loads.

• Push-Ups and Shoulder Presses: Strengthen your shoulders and chest to help stabilize your rifle or bow and manage pack weight.

4. Flexibility and Mobility

Stiff muscles can make it difficult to move quietly and stay comfortable during long sits or stalks. Incorporate:

• Stretching and Yoga: Focus on hip flexors, hamstrings, and lower back to maintain flexibility.

• Foam Rolling and massage gun therapy: Prevent tightness and soreness after long training sessions.

This is the one I use and swear by!

Training Plan: 12-Week Countdown

This is a general guideline, it is meant to be tweaked and tailored to suit your individual needs.

• Weeks 1-4: Build a foundation with moderate cardio and strength training 3-4 days a week. Add light pack hikes on weekends.

• Weeks 5-8: Increase intensity with longer hikes, heavier packs, and steeper inclines. Add interval training to improve endurance.

• Weeks 9-12: Focus on endurance with back-to-back long hikes, simulate packing out meat with loaded packs, and test gear under real conditions.

Mental Toughness: Don’t Overlook It

Elk hunting is as much a mental challenge as a physical one. Long days, unpredictable weather, and tough conditions can wear you down. Build mental resilience by pushing yourself through challenging workouts, visualizing success in the field, and practicing patience during long sits.

Hydration and Nutrition: Fuel for the Hunt

Fueling your body properly during training and on the hunt is crucial. Focus on:

• Hydration: Start hydrating days before your hunt and maintain water intake throughout. If you are not a water drinker now start practicing. One of the things we did at the gym with clients. Was have them get a gallon of water. On the gallon, you mark it with times from 8 AM to 8 PM. Every hour you drink it from one line to the next. If you don’t finish that water within the designated time now you have to finish what’s left and start your next one before your next time is due. this is a great exercise to practice and goes in line with working through those challenges and visualizing the end goal.

• High-Protein Diet: Support muscle recovery and maintain energy with lean proteins and nutrient-dense foods.

• Electrolytes: Replenish lost minerals during intense hikes to avoid cramping and fatigue.

Final Prep: Simulate the Hunt

In the final weeks before your hunt, test your fitness by doing a “mock hunt.” Gear up, load your pack, and hike terrain similar to your hunting grounds. Or just somewhere you can get out and hike and be challenged. I know this is difficult for us East Coast folks to create a mock hunt in similar to rain when we’re expecting to hunt out west . This not only boosts your confidence but helps identify any weaknesses before heading into the backcountry.

Conclusion: Set Yourself Up for Success

Getting in shape for elk hunting isn’t just about surviving the hunt—it’s about thriving and increasing your chances of success. By committing to a solid training plan, focusing on endurance, strength, and flexibility, and maintaining a positive mindset, you’ll be ready to take on the challenges of elk country and make the most of your time in the wild and before you know it this once in a lifetime experience that you set yourself up for is gonna become one of the best hobbies, most exciting and most fulfilling things that you can set yourself up to do year after year after year.

Good luck to all of you out there that are planning your hunt season, turkey season is right around the corner for some of you. It’s already here go out. Hit the ground get in those miles. Make sure you hydrate and exercise and let’s make this the hunting season we can make it!