Hiking might not seem like a high-intensity sport, but don’t underestimate it: a multi-day trek through the mountains can be surprisingly demanding — especially when you’re carrying a 10–12 kg backpack. That’s why it’s smart to prepare well in advance, even if you’re already active or used to walking.
For most of us, climbing and descending for hours on uneven trails, with a fully loaded backpack for a hut-to-hut hike or a wild camping trip, is not something we experience every day. Without proper preparation, what should be an amazing journey can quickly turn into a struggle — and that’s the last thing you want!
To avoid spending your trip “surviving” instead of enjoying it, I highly recommend starting your training several weeks before your departure.
Below you’ll find a training schedule you can use as a guideline. And don’t worry if you don’t complete every session — every bit of preparation helps!
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Tips for a Smooth Preparation:
- Arrive a few days early if you can. This gives your body time to acclimatize to the altitude and ensures an easier start to your trek.
- Break in your hiking boots early. New boots can be stiff and cause blisters; wearing them in advance makes a huge difference.
- Train with a backpack. Gradually increase the weight up to 10–12 kg so your shoulders, back, and legs get used to the load.
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Training Schedule: 8 Weeks of Preparation
This plan is designed to build your endurance, strength, and hiking fitness step by step, so you can fully enjoy your adventure.
Weeks 1–2: Build a Base
- 2x per week strength training (focus on legs, core, and back)
- 1x per week stair climbing or uphill walking with a light backpack (5–6 kg)
- 1x per week a relaxed endurance walk (8–10 km)
Weeks 3–5: Increase Endurance
- 2x per week strength + stair/hill workouts (6–8 kg backpack)
- 1x per week a longer hike (12–16 km, 500–800 m elevation gain)
- 1x per week mobility exercises or light yoga
Weeks 6–7: Trek Simulation Weeks
- 2x per week stair climbing or hill workouts (10–12 kg backpack)
- 1x per week a full-day hike (15–18 km, 800–1000 m elevation gain)
- 1x per week an easy recovery walk or swimming session
Week 8: Taper and Recover
- Short, easy hikes, light stair sessions, and lots of stretching
- A calm recovery week to arrive fresh and ready for your trek
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Final Thoughts
Training for your mountain trek doesn’t have to be a chore — see it as a way to make your trip even more enjoyable. When you start your adventure fit and confident, every step becomes easier and more fun.
And remember: this training plan is a guideline, not a strict must-do list. Every little bit of training you do will help you get the most out of your journey!
Wishing you happy preparations and an unforgettable trek!