Fitness Program For Trekking

Fitness Progam For Trekking

Trekking is a very rewarding activity, but it also demands a lot from your body. The steep ascents and descents of the great Himalayas along with the high altitude demands a good physical preparation before you hit the trail.

The more physically fit you are, the more you will be able to enjoy the beauty of the great Himalayas. If everyone in the group has a good physical fitness, it helps to keep the group together. A good physical fitness ensures the safety of the individual as well as of the whole group.

The better shape you are in, the longer and more comfortable you will be able to trek.

General Overview of how to train for trekking.

  • Most of the work is done by legs and core muscles in trekking. Focus on increasing strength in muscles that to do the heavy lifting.
  • Trekking is a long day Focus on building endurance on those muscles.
  • Do Along with strength training plan activities like running, biking or aerobic exercise that you enjoy.
  • Move at your own pace, going slowly

For the first one month focus on improving your general strength and flexibility. Below is the week wise schedule for the first one month training. Work 4 times a week . The rest days should be nonconsecutive.

Before beginning any training plan, check in with certified training professional.


After the first month you can follow the below mentioned schedule for the last two months. You can add more strength exercises as per your ability. Instead of jogging you can do biking, swimming or any other aerobic exercise. During the last month try doing uphill training with a 6-8 kg backpack. The below schedule is made keeping in mind those who are just starting their physical preparation and that everyone is able to follow it.

IF you have your own physical preparation schedule please keep following that.

You can include lof of strength exercises in your schedule,there is one factor more important to consider : stretching. Make sure you do stretching after the end of your work out to avoid injury and to recover quickly.

About the author

Gurdit Singh has been leading treks in the Himalayas for the last 8 years. He has lead more than 100 trek batches in India and Nepal. He loves taking people into mountains and help them connect with nature. Before coming into adventure field he was working in Accenture as a software consultant. Besides trekking he loves playing tennis and cycling. He has cycled from Chandigarh to Kanyakumari covering almost 3500km. He has done his Basic and Advance Mountaineering Courses and he is qualified Trip Leader and Wilderness First Responder from NOLS.

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