Get in shape for the hike & get used to your backpack
Getting used to the backpack makes the walk much more comfortable and minimizes the risk of getting worn out. As a beginner, keep in mind that it is usually not the terrain that is the problem but the speed. If you are planning your first hike, you should also plan many shorter stops and always go for a long lunch.
Start off carefully
Start practicing by walking on shorter trails with the backpack to get used to it. Begin with 6-8 lbs in the backpack. Fill it with water bottles or other weights you have at you have in mind.
Choose your backpack carefully. Increase the weight slowly but surely until you reach the weight your planning to carry on your hike.
After a while you can also go out on forest trails and straight into the woods to get used to uneven surface.
It’s not especially difficult to walk in the forest, but it will strengthen your physique. You can also go hiking in hillside terrain so your balance gets better. If you can, you can also do exercises in addition to the walk itself like squats and back raises.
Another good tip to get used to hiking is to walk with rods. A pair of rods saves your knees when you’re walking down and up hills plus makes the walk more stable.
In addition, rods also help you straighten your back as you walk, which is more comfortable. If you feel that the rods are suitable for you, it may be wise to bring them along for your real hike.