The People's Gym · Cork
Strength training for hillwalking in Cork
The climb is lungs. The descent is knees, and the descent is what ends hillwalking careers. Whether it is the Galtees on a Sunday, Carrauntoohil, the Camino or a trekking holiday, our personal trainers build 30-minute sessions around the legs, knees and balance it takes at our Douglas and Ballincollig gyms.
Hillwalking
Legs for the climb, knees for the way down
Walking builds walking fitness. It does not build the leg strength that protects knees on a long descent, or the balance that keeps you upright on wet rock. Lifting does.
Knees on the descent
Downhill loads the knees several times body weight on every step. Strong quads and glutes absorb that. Weak ones send it into the joint.
Step-ups and single leg
Step-ups, lunges and single-leg work are the closest thing to a mountain in a gym, and they build the strength walking cannot.
Balance
Wet rock, bog, scree, a river crossing. Balance work in every session is what keeps the ankle intact and you off the ground.
Carrying a pack
Loaded carries and back strength for a multi-day pack or a big day out. The Camino is a lot more comfortable with a strong back.
Bone and age
Most hillwalkers are over 50. Strength training keeps the bone and muscle that make the hills possible into your 70s.
Training for a trip
The Camino, Kilimanjaro, the Alps, a charity climb. Tell us the date and the plan is built back from it.
Real Google reviews
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"I am in the older gentleman brigade doing my best to fight old age, and with the help of the team at ATP I have been mostly successful. I feel better, I'm not as tired and I like me more. You'll find a very supportive and friendly community at ATP."
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"Hadn’t been to a gym in years but as soon as I came through the door, the welcome, the support and professionalism was brilliant. I actually look forward to my sessions. I feel better about myself, stronger and more energised."
"They are mindful of any injuries or weaknesses we may have and ensure safety by varying and modifying exercises. All age are included in their training schedule. I highly recommend ATP fitness if you want to get into health and fitness."
How it works
Strength training for hillwalkers at ATP
Cork is a hillwalking county. The Galtees, the Knockmealdowns, the Sheep's Head, Kerry a short drive away, and every year a new crop of people signing up for the Camino or a charity climb. Most of them train by walking, which is sensible, and most of them find that walking alone does not prepare the knees for six hours of descent or the back for a pack. That is where strength training comes in, and it does not need to be complicated.
What a session looks like
You train 1:2, one coach and two clients, each on your own programme, for 30 minutes. Step-ups, lunges, squats, hinges and single-leg work for the legs and knees. Loaded carries and rows for the back and the pack. Balance and ankle work in every session. Loads climb week by week. If you are training for a trip, the programme builds up to it and tapers in the final week so you arrive fresh. Two sessions a week alongside your walking is the sweet spot.
Knees, hips and age
A lot of hillwalkers come to us in their 50s, 60s and 70s with a knee or a hip that is starting to complain. Strength around the joint is usually what keeps them on the hills. If you have arthritis, a replacement or a physio's advice, we build the programme around it. Our osteoarthritis page and over 60s page are worth a read.
Getting started
Your first session is free. Claim it below and tell us what you are training for in the form or when we ring. It is a real coached 30-minute session at Douglas or Ballincollig, no card and no commitment.
Memberships & pricing
Simple, flexible pricing
Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
Hillwalking and training questions
If yours is not here, give us a ring. We would rather talk it through.
Is walking not enough training for hillwalking?
Walking builds the engine but not the leg strength that protects knees on descents, or the balance that keeps you upright on rough ground. Two short strength sessions a week alongside the walking is the combination that works.
My knees hurt coming downhill. Can you help?
Usually, yes. Knee pain on descents is very often a quad and glute strength problem, and it responds to step-ups, squats and single-leg work. If you have a physio or a diagnosis, we follow their advice.
How long before the Camino or a big trip should I start?
Three months is ideal, six weeks is enough to make a real difference. Tell us the date and the programme builds up to it.
I am in my 60s. Is it too late to start lifting for the hills?
No. Strength training works at any age and it is what keeps hillwalkers on the hills into their 70s and beyond.
Do I need to train for a pack?
If you are carrying one for more than a day, yes. Loaded carries and back strength make a multi-day pack far more comfortable and protect the lower back.
Is it a class or personal training?
Personal training, 1:2. One coach with two clients, each on their own programme, so your knees, your trip and your walking schedule set the plan.
How much does it cost?
Rolling memberships start at €179 every 4 weeks for two sessions a week, and our no-expiry packs never lapse. Your first session is free, no card and no commitment.
Get started
Claim your free session
Tell us a little about yourself and a member of the ATP team will be in touch to book in your free session.
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Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed