10 Benefits of Hiking Steep Trails and Mountains

by

In 2024, I hiked over 1,000 miles and climbed more than 250,000 feet of elevation in the Colorado Rocky Mountains. These adventures were challenging but transformative. I discovered the many benefits of hiking steep trails up mountains in Colorado.

Along the way, I experienced profound physical changes, including a 25-pound weight loss and significantly stronger legs and core.

My Garmin GPS watch revealed an impressive milestone: my fitness age dropped to 10 years younger than my actual age.

Beyond the physical benefits, steep hiking gave me the mental clarity to reflect deeply on my goals and priorities in life and business, all while immersing myself in breathtaking landscapes.

Steep hiking isn’t just about summiting mountains; it’s a journey that builds physical resilience, mental toughness, and unforgettable memories.

This guide explores the benefits of steep hiking, actionable strategies, and the essential gear I use to make each ascent safer and more enjoyable.

How Many Feet Per Mile is Considered Steep Hiking?

700-1000+ feet per mile is considered to be difficult to very difficult steep hiking. This range of feet/distance is considered a steep grade for hiking and you will feel your leg muscles burn step-by-step. With practice, hiking steep trails and terrain will become easier.

Physical Benefits of Hiking Steep Terrain

1. Enhanced Cardiovascular Fitness

Climbing steep grades forces your heart and lungs to work harder, delivering oxygen to your muscles and improving cardiovascular health. My resting heart rate steadily declined as my endurance improved, showcasing the heart-strengthening effects of these climbs.

2. Strength and Muscle Development

Steep hiking is like a full-body workout:

  • Legs: Every step engages the quadriceps, hamstrings, and calves, building strength quickly.
  • Core: Steady climbs and descents strengthen abdominal and stabilizing muscles.
  • Arms and Shoulders: Using trekking poles during steep hikes activates your upper body.

This natural workout has replaced gym sessions for me, resulting in stronger muscles built directly through adventure.

3. Calorie Burn and Weight Management

Hiking steep terrain burns more calories than walking flat trails. I experienced significant weight loss while gaining functional strength, making steep hiking an effective and rewarding fitness activity.

Calories burned hiking a steep mountain

When I am hiking steep terrain I burn up to 500 calories per hour. The calories burned hiking steep hills is about the same.

4. Improved Bone Density

Carrying a backpack and hiking uphill introduces weight-bearing activity, which improves bone density and joint health. This is especially critical for preventing injuries as we age.

Mental and Emotional Benefits of Steep Hiking

1. Stress Relief and Clarity

Steep hikes provide an escape from daily stresses. The effort of climbing helps clear the mind, while the surrounding beauty invites calm and introspection. I’ve had some of my clearest thoughts and most productive reflections while ascending mountain trails. I find that when I am locked into a hard, steep hike I think of my best business ideas.

2. Mental Resilience

Overcoming challenging climbs builds confidence and mental toughness. Whether it’s navigating rocky paths or simply powering through fatigue, each hike makes you stronger mentally.

3. Connection with Nature

Hiking in the Rockies exposed me to stunning alpine lakes, vibrant wildflowers, and expansive views across all seasons. These moments were grounding and deeply enriching, reaffirming why hiking steep terrain is worth every step.

Technical and Practical Benefits of Hiking Steep Trails

1. Improved Hiking Skills

Steep trails force you to refine your technique. Navigating uneven and rocky terrain improves your balance and coordination. For example, I’ve learned how to effectively use my REI Traverse Trekking Poles to stay stable and conserve energy on challenging trails.

2. Preparation for Advanced Adventures

Training on steep terrain builds the strength, endurance, and technical skills needed for more demanding pursuits, such as long-distance backpacking or mountaineering.

3. Gear Optimization and Learning

Every steep hike has helped me better understand my gear:

Strategies for Tackling Steep Terrain

1. Pre-Hike Preparation

  • Train Regularly: I incorporate stair climbs and hill intervals into my workouts to prepare for steep trails.
  • Hydrate and Fuel: Carry plenty of water and high-energy snacks like trail mix or energy bars to sustain your efforts.
  • Pack Light: I keep my load minimal by using efficient packs like the Osprey Duro 15 Hydration Pack and Osprey Duro 6 Hydration Vest.

2. Climbing Techniques

  • Use Trekking Poles: My REI Traverse Trekking Poles are invaluable for balance and energy conservation.
  • Pace Yourself: I maintain a steady, deliberate pace rather than rushing, which reduces the risk of injury.
  • Focus on Form: Short, controlled steps help conserve energy and stabilize footing.

3. Safety on Steep Terrain

  • Prepare for Falls or Scrapes: I always carry a first-aid kit for emergencies.
  • Control Descents: Hiking downhill can strain your knees, so I use a zigzag pattern and trekking poles for control.

Recommended Footwear for Steep Hiking

Choosing the right footwear is essential for comfort, traction, and safety. Here’s what I’ve relied on for my steep hikes:

  1. Brooks Cascadia 18
  • Why It’s Great: Durable with maximum foot protection, ideal for rocky paths.
  • Where to Buy: Link
  1. Saucony Peregrine 14
  • Why It’s Great: Lightweight with excellent cushioning and grip, perfect for varied terrain.
  • Where to Buy: Link

Rewards of Hiking Steep Terrain

The effort of steep hiking is richly rewarded. Physically, you’ll build strength and endurance while improving cardiovascular health. Mentally, you’ll gain clarity and confidence as you conquer new heights. And there’s no denying the emotional satisfaction of standing at a summit, taking in panoramic views that few others get to see.

These hikes have also taught me to respect and enjoy the process. From the physical growth to the mental breakthroughs, steep hiking offers unmatched benefits that make every grueling ascent worthwhile.

Conclusion: Start Your Steep Hiking Journey Today

Steep hiking is challenging but transformative. It strengthens your body, sharpens your mind, and fills your heart with a sense of accomplishment. To fully enjoy the experience, invest in the right gear and approach each trail with care and preparation.

Gear Up for Your Next Adventure:

Take it step by step, and discover how steep hiking can transform your life—just like it has mine!