In 7 weeks I will be hiking a 50-60 mile section of the Appalachian Trail. I'll be backpacking so I will be carrying all necessities in a pack that will likely weigh around 40 lbs. (I think?).

I do a lot of day hiking, usually once or twice a week and the rest of the time I go to the gym. Do you think cardio or strength training would be more beneficial for getting me ready to do heavy duty hiking with a pack on? Any specific recommendations?

Sounds like a great challenge.

I would recommend a combination of cardio and weight training. You'll need cardio obviously because your heart rate will be high, and you will also want to make sure you have the strength for it (especially in the lower body).

Do you live near any hiking trails? The best way to improve hiking.. is hiking!

Aside from that, lots of heavy squats, lunges, deadlifts (for a strong back), basic compound exercises.

I have recently went hiking for 4 days at 3000 ms. I am not in the best condition and it was hard but not impossible. I just went slowly. I guess that being in better shape (weight, strength) would have helped me to go faster.

I recently started back hiking after doing yoga and biking to train. The biking helped my lungs, and the lunges and standing poses from yoga helped my legs. I remember thinking "all those blasted lunges actually had a purpose, besides just torturing me!"

I'm heading out for a hike this morning. Your trip sounds fun!

How fun. My Dh and I read "A Walk in the Woods" several years ago and got completely infatuated with the Appellation trail. We added it to the list. When we are planning a long back pack trip, we do all hikes with a pack. Right now my dh is training to climb Mt Rainier. He has had his pack weighted for the last couple of weeks. He wears it when we go anywhere ie day hike, after dinner walk around the neighborhood etc. I regularly see people at the gym who wear backpacks on the stair climbers, but I live in a pretty hiking common area.

Any overall conditioning would be helpful (mix cardio and weights), practice with weight when you do hike, and have fun.

Be sure to do some hikes with your pack fully loaded. I think both cardio and weight training will be beneficial but hiking would be the best practice of all.