Strength for the trail: training to avoid falls and slips
When people picture mountain accidents, they imagine dramatic falls from cliffs. The data tell a more ordinary story. In Japan's 2025 statistics, falls on the trail (19.2%) and slips and falls from heights (17.3%) together made up more than a third of everyone involved in mountain accidents, second only to getting lost. And people 60 and older were 47.6% of those involved. Strong legs and good balance are among the best safety gear a hiker can have.
What the guidelines say
| U.S. | Japan | |
|---|---|---|
| Strength | Adults: muscle-strengthening activity, like lifting weights or doing push-ups, at least 2 days a week (HHS) | Strength training 2 to 3 days a week; bodyweight exercises like squats and push-ups count (MHLW) |
| Balance, older adults | Multicomponent activity that includes balance training as well as aerobic and muscle-strengthening activities (HHS); for example, standing on one foot (CDC) | Multicomponent exercise (strength, balance, flexibility) on 3 or more days a week; take care to avoid falls, especially if physical function has declined (MHLW) |
| Why it matters | For older adults, physical activity lowers the risk of falls and injuries from falls (HHS) | Even small amounts of activity help; people who are least active gain the most (MHLW) |
A simple plan for hikers (our suggestions)
This builds on the guidelines above. Start gently and progress over weeks.
| Exercise | Why it helps on the trail | How to start |
|---|---|---|
| Squats (sit-to-stand) | Thigh strength for climbing up and controlling the way down | Stand up from a chair and sit back down slowly, 2 to 3 sets |
| Step-ups and stairs | The exact motion of uphill hiking | Take stairs daily; step up and down a sturdy step |
| Slow downhill steps | Most slips happen descending | Walk down stairs slowly, with control |
| Balance | Single-leg moments on rocks and roots | Stand on one foot holding a counter, then with a lighter touch |
| Loaded walks | Getting used to your pack's weight | Walk hills with the pack you'll carry, building up time |
On the trail
- Shorten your stride on descents and on wet or loose ground.
- Rest before you're exhausted; tired legs slip.
- Turn back if conditions or your energy aren't what you planned for.
If you have health conditions, talk to a doctor before starting a new program. See also Hiking in Japan and U.S. and Japanese activity guidelines.
Everyday
Two or three days a week, do squats, take the stairs, and practice balance. Before a big hike, train on hills with your loaded pack.
When it counts
On rough ground, or on a street covered in debris after a disaster, your legs hold you up.
Sources and when we checked them
- National Police Agency of Japan, Mountain accidents in 2025 (PDF, in Japanese) (checked 2026-10-31)
- U.S. HHS / ODPHP, Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans (checked 2026-10-31)
- U.S. HHS, Physical Activity Guidelines for Americans, 2nd edition (PDF) (checked 2026-10-31)
- CDC, What You Can Do to Meet Physical Activity Recommendations (Dec. 4, 2025) (checked 2026-10-31)
- MHLW (Japan), recommendations for adults (PDF, in Japanese) (checked 2026-10-31)
- MHLW (Japan), recommendations for older adults (PDF, in Japanese) (checked 2026-10-31)
Spotted a mistake? Tell us through the contact form ("Report a mistake"). We check it, fix it, and log the change in Updates.