Adding strength work to an already active lifestyle involving climbing, hiking, and running probably seems daunting. But strength training can build stability, help prevent injury, and keep you moving for as long as possible.

Many of us will prioritize the lower body with what time we do have. And just as many will neglect the arms. I get it—legs provide the propulsion you need to run and hike.

But that’s not to say that the arms aren’t important. As a physical therapist, I am a huge advocate for whole-body strength for athletes. And I promise, it doesn’t have to take hours in the gym.

When you run or hike, your arm swing acts to counterbalance the movements and forces in the lower body, improving rotational stability throughout the trunk and spine, lateral balance, and stride length. Restricting arm movement can change the forces and joint angles associated with running and increase torso rotation, potentially placing more stress on areas that can’t handle it. Overall, proper arm use contributes to a more metabolically efficient gait.

Additionally, upper body strength and endurance, particularly in the scapular and thoracic muscles, play a key role in maintaining proper posture while running. A forward-slumped upper back and head can decrease efficiency and affect respiratory function, while a more upright position creates a stable base and promotes better force transfer.

For runners, your arm swing should look relaxed, with the shoulder blades back (but not unnaturally so), elbows bent to about 90 degrees and tucked in relatively close to the body, and arms moving relatively straight forward and back, avoiding excessive twisting or crossing over midline (which can throw off the trunk). So, an upper-body routine for runners should ideally work the shoulder muscles that move the arms, engage the postural muscles, respect the link between the upper and lower body across the trunk, and promote proper motor patterns.

For hikers, a strong upper body can support posture and lessen the chance of shoulder pain and tension headaches when carrying a heavy pack for long distances.

What does that mean for a good arm workout? Simple “pull” exercises that work the scapular and upper back muscles, biceps, and posterior deltoid, and a “push” exercise that works the chest muscles, triceps, and anterior deltoid, performed in functional positions, cover the bases nicely.

This quick routine, with just a couple of exercises, can be done anytime to build upper-body strength and improve stability, posture, and efficiency. You can also alternate these two exercises as a superset to save time.

The row is a common, simple “pull” exercise, and performing it in a split squat position engages the lower body and trunk.

• Lower into a split squat, with one leg forward and the knee bent to about 90 degrees and the other leg back (knee hovering above the ground), facing a securely anchored exercise band or cable column.
• Keep the trunk and head upright, shoulders back.
• Grab the end of the band with the hand on the same side as the back leg and pull straight back with a rowing motion.
• Perform 8-12 reps, then switch leg position and perform with the opposite arm.
• Repeat for 3 sets total.

The push-up is again a simple, classic, practical “push” exercise that also incorporates trunk strength and stability. Adding in the “plus” (PUP) component—scapular protraction—activates the serratus anterior with relatively low upper trapezius activation.

This matters because the serratus anterior plays an important role in maintaining scapular positioning and proper posture, while excess upper trapezius activation hikes the shoulders up toward the ears, leading to tenser arm movements (and potentially compromised respiration).

• Start in a push-up position and do a standard push-up.
• At the top of the motion, perform the “plus”—with the elbows straight, push the chest and upper back further up by separating your shoulder blades while keeping the trunk and pelvis stable.
• Bring the shoulder blades back to the starting position and repeat.
• Aim for 3 sets of 8 to 15 reps.

Pro tip: If a full push-up is too difficult, do it from your knees. If you want a greater challenge, place your feet on an unstable surface (stability ball, suspension trainer) to increase the difficulty.

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