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Hiking and mountain training
Mountain walking demands strong legs to climb, control to descend without punishing your knees, endurance for long hours and balance on uneven ground.
This plan combines 2 strength days and 1 or 2 long walks a week, gradually increasing distance and backpack weight. Ideally, start at least 4 to 8 weeks before your trip.
Sample plan
Day 1
- Step-ups onto a sturdy step or bench, alternating legs · 3 sets × 12 reps
- Squat · 3 sets × 15 reps
- Alternating lunges · 3 sets × 10 reps
- Supported calf raises · 3 sets × 15 reps
- Plank · 3 sets × 40 s
Day 2
- Long walk with a light backpack, adding distance each week · 1 sets × 60 min
- Walk down stairs slowly and with control · 2 sets × 2 min
- Single-leg stand · 2 sets × 30 s
Key tips
- Train in the shoes and backpack you'll use.
- At altitude, ascend gradually, stay hydrated and rest well: your body needs to acclimatize.
- If you have heart or lung problems, see your doctor before going to altitude.
Frequently asked questions
How far ahead should I start training?
Four to eight weeks before is ideal for a demanding trip.
What if my knees hurt going downhill?
Strengthen your quads and glutes, take short steps down and consider trekking poles.
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