You want to summit that tough trek without being the slowest one in the group?
Every year, hundreds of thousands of people set off on epic trekking adventures across the world. From Mount Kilimanjaro to Inca Trail, from the Himalayas to the Andes – trekkers dream of mountain views, photos for Instagram, and that mind-blowing feeling of achievement.
The problem?
Most of those dreamers head out completely unprepared. And you can tell. Research shows that 61% of hikers experience musculoskeletal complaints during their trek, and people who don’t train are almost three times more likely to be injured.
Your dream trek can quickly become a nightmare without proper preparation.
Classic trekking tours like the Salkantay Trek 5 Days are no walk in the park. You’ll be hiking 6-8 hours each day at high altitude, carrying a daypack, and going over tough terrain.
This article is going to show you exactly how to prepare.
Why Physical Preparation Is Non-Negotiable
Here’s something few people tell you about trekking…
It’s not just a long walk through the hills. It’s uneven, rocky terrain, rapid altitude change, sudden temperature changes, variable weather, and schlepping a daypack and gear for hours each day. That’s a serious challenge for your body.
Want proof? Studies reveal that 23% of hiking incidents lead to injuries according to statistics, and 42.4% of those are ankle injuries. Most of these incidents are preventable with proper preparation.
But there’s another reason why physical preparation is a big deal…
It makes the whole trekking experience more enjoyable. When you’re fit enough to actually enjoy the physical part of hiking, you have so much more energy to soak in the scenery, learn about local cultures, and create memories instead of just panting for air to survive each day.
Let’s face it: You’re going to be investing your time and money in an adventure like this. Don’t you want to make the most of it?
The 12-Week Preparation Blueprint
The most successful trekking preparation plans start 12 weeks before your departure date. This gives your body enough time to adapt and improve without going overboard.
Here’s how to structure the 12 weeks:
Weeks 1-4: Base Building
Begin with shorter distances and focus on gradual build up:
- Week 1: 2-3 km (1.2-1.9 mi) walks, 3 times per week
- Week 2: 3-4 km (1.9-2.5 mi) walks, 3 times per week
- Week 3: 4-5 km (2.5-3.1 mi) walks, 4 times per week
- Week 4: 5-6 km (3.1-3.7 mi) walks, 4 times per week
Weeks 5-8: Building Intensity
Start adding elevation and pack weight.
- Begin with a weighted backpack (5-10 kg / 11-22 lbs)
- Search for hills or stairs for training
- Aims for 6-8 km (3.7-5 mi) hikes, 4-5 times per week
- Do one longer (2-3 hours) hike on weekends
Weeks 9-12: Peak Preparation
Simulate the actual trekking conditions.
- Back to back hiking days
- 8-10 km (5-6 mi) hikes with full pack weight
- Try and practice on similar terrain
- One 4-6 hour practice trek per week
Cardio Training That Actually Works
Stop wasting time on boring treadmill cardio sessions.
Your cardio training needs to mimic exactly the activity you’ll be doing on the trek. Hiking is not running. Running is not hiking.
The 5km Benchmark
You should be able to jog 5 km in 40 minutes before you consider any serious trekking. If you are over the age of 40, allow yourself 45 minutes.
This is not a test of speed. It’s a benchmark to check your aerobic base is where it needs to be for multi-hour hiking days.
Secret tip: Research shows that 72.7% of people prefer a combination of moderate-intensity cardio with some strength training to maximize their results. This is perfect for trekking preparation.
Mix It Up
Don’t just do running for cardio. Vary your routine:
- Hiking – Of course, hiking is the best way to prepare
- Stair climbing – Works legs and simulates altitude gain
- Cycling – Builds endurance without the impact stress
- Swimming – Good cardio and doesn’t strain the joints
Regular moderate exercise beats high-intensity workouts that you only do once or twice a week.
Strength Training For Trekking
Here’s what most people get wrong about trekking preparation…
They assume that only cardio matters. But carrying a backpack for hours at a time puts serious strain on your back, shoulders, and core muscles.
Functional Movements
Your strength training routine should be built around movements that you will do on the trek:
Lower Body
- Squats and lunges for leg strength
- Calf raises for uphill strength
- Single-leg exercises for balance and stability
Core and Back
- Planks for core stability
- Back extensions for pack-carrying endurance
- Side planks for lateral stability on uneven ground
Upper Body
- Pull-ups for extra climbing power
- Shoulder exercises for pack support
- Grip strength for trekking poles
The 2-3 Rule
The rule of thumb is 2-3 strength training sessions per week. Don’t go bodybuilder-style. Just do functional movement training.
Advanced Preparation Strategies
Want to up your preparation game? Here are some pro tips.
Train With Your Actual Gear
Use your hiking backpack, boots, and other gear during your training sessions to:
- Break in hiking boots properly
- Test pack fit and comfort
- Get used to trekking poles
- Try your layering system
Acclimate to Altitude
If you can, spend time at high altitude before your trek to help your body adapt. Just a weekend in the mountains can make a difference.
Mental Preparation
Trekking is as much mental as it is physical. Practice pushing through pain and discomfort during training. Don’t give up!
Testing Your Trek Readiness
How do you know if you’re ready? Here are some benchmarks:
The 4-Hour Test
Can you hike for 4 hours with a weighted backpack without being totally exhausted? If so, you’re ready for most moderate treks.
Back-to-Back Days
See if you can do two consecutive days of 3-4 hour hikes. If you feel OK the next day, you’re ready for multi-day trekking.
The Recovery Test
Test yourself with a long hike, and see how you feel the next day. Some soreness is normal, but you should be able to function normally the day after.
Common Training Mistakes to Avoid
Avoid sabotaging your own training with these mistakes:
Starting Too Late
Begin your preparation at least 12 weeks before departure.
Jumping In Too Deep
Gradual progression is key to avoid injuries. Don’t go from couch potato to 10km hikes overnight.
Ignoring Rest Days
Your body needs time to recover. Schedule rest days into your plan.
Focusing On Distance
Elevation gain, pack weight, and terrain all matter, not just distance.
Wrapping It Up
Physical preparation for a tough trekking tour is not an option – it’s a requirement for safety, success, and enjoyment. The difference between a life-changing experience and a living hell tour often comes down to the state of your body.
Remember these key points:
- Start training 12 weeks before your trip
- Build an aerobic base with the 5km benchmark
- Include strength training for functional movement
- Train with your actual gear
- Practice and test your readiness with long hikes
It takes time and commitment to get fit for a trek. But trust me: when you’re effortlessly reaching the viewpoint while others gasp for air, panting, and huffing, you’ll know it was worth every training session.
The mountains don’t care how you look. But they will reward your hard work and preparation with the most amazing adventure of your life.
Are you ready to get started? It’s time to get out there and build the fitness you need to conquer that dream trek.
