So, you’ve committed to one of the most iconic backpacking trips in Yosemite — summiting Half Dome! You’re already ahead of the game just by saying yes. Now it’s time to prepare your body and mind so you can enjoy every step (and cable pull!) of this unforgettable adventure.

1. Start with a Strong Hiking Base

Backpacking to Half Dome isn’t just about the final ascent — it’s the full journey. Expect multiple days of hiking with elevation gain, a full pack, and long mileage. Start building your base now:

Hike 2–3 times per week, aiming for 4–8 miles
Add one long hike weekly (8–10 miles with hills)
Focus on uneven terrain: rocks, roots, stairs
No trails nearby? Use a treadmill on incline or a stair machine — ideally with a weighted pack.

2. Condition with Your Pack

Don’t wait until Day 1 on trail to carry weight. Train with your pack 4–6 weeks before your trip:

Start with 15–20 lbs, then work up to 30–35 lbs
Take 2–4 mile walks, 2–3x a week
Add hill or stair repeats
Bonus: This breaks in your gear and reveals any fit issues early

3. Train Legs, Core & Cardio

You don’t need a fancy gym routine — just some consistent, functional movement:

2–3x per week:

Step-ups (with weight)
Lunges + squats
Core: planks, Russian twists, dead bugs
Cardio: biking, trail running, or incline walking

Strong legs = strong days on trail. A solid core = better balance when moving over rocky terrain or up the cables.

4. Prepare for the Cables

The final 400 feet of Half Dome is climbed using steel cables. It’s not technical climbing, but you do need upper body endurance and grip strength.

Try these moves:

Farmer carries (hold two heavy objects + walk 30–60 seconds)
Push-ups, rows, or pull-ups
Resistance band pulls to mimic cable movement

5. Train Your Mind, Too

Half Dome requires mental grit just as much as physical strength.

Visualize success — especially at the base of the cables
Practice deep breathing during tough moments in your workouts
Remind yourself: You’ve already done the hard part by showing up

6. Break in Your Gear

Avoid surprises on the trail. Use your gear before the trip:

Wear your hiking shoes or boots (no brand-new blisters!)
Use the same socks you’ll wear on the trip
Hike with your fully loaded pack
Try out your trekking poles if you plan to use them

💭 Final Thoughts

Training for Half Dome isn’t about perfection — it’s about consistency. Build slowly, train with intention, and stay connected to your “why.”

And if you’re joining us at Sierra Soul Adventures — we’re right here beside you, from gear guidance to that final summit high-five.

How to Train for a Half Dome Backpacking Trip