One of the most common questions we get asked by clients is "How do I get fit for a trek?". There is no simple "one size fits all" answer to that question. It is important to, first and foremost, keep in mind that the best approach is always the one that works for you, and not necessarily the one that works for someone else. And if in doubt, it's always wise to consult with your doctor before going into a new training regime.
Even among our guides, the way they keep up fitness during the off-season varies, from running, to skiing, to gym work, to full on off-months to allow for recovery. Nonetheless, we have taken their shared expertise and distilled it into some simple, easy-to-follow tips for you, so you can start your next expedition feeling fit and ready to rip!
1. Building Endurance
You don’t need to be an athlete to join a trekking expedition. Mountains don't care about your benchpress; trekking is about stamina—the ability to sustain long days on feet across uneven terrain. This long, slow endurance is the basic building block of stamina.
"Don't train for speed; train for time on your feet. The best preparation is mimicking the actual conditions of the trail."
2. Strength
Strength training makes movement more efficient and prevents injuries. Focus on functional movements like squats, lunges, and planks. Stronger muscles tire less quickly and protect your joints from the repetitive strain of high-altitude walking.
3. Recovery
It’s easy to overlook rest, but recovery is what allows your body to get stronger. Add distance and vertical vertical volume slowly. Also: remember that eating is part of recovery! Ensure you are well-fueled during your training cycles.
4. Train Like You Trek
The best way to get fit for hiking is by hiking. Go with a moderately heavy backpack and include some trails that have rocks or technical segments to get your ankles used to the uneven terrain.
5. Mindset Matters
Physical prep is only half the battle. Get used to being somewhat uncomfortable. Go for a run even in the rain. You'll realize you're much more resilient than you think you are when things get tough on the trail.
6. Example Training Week
| Day | Activity | Focus |
|---|---|---|
| Monday | Easy endurance | Building Stamina |
| Tuesday | Strength Session | Lower Body & Core |
| Wednesday | Active Recovery | Swimming / Yoga |
| Saturday | Long hike | Trail Simulation |
7. Right Before an Expedition
8. Final Word
Trekking fitness isn’t about perfection—it’s about preparation and curiosity. With a few consistent weeks of movement, you will have all the energy you need to reach that mountain pass.