Thanks to Steve House, CEO of Uphill Athlete,  for this useful training guide.

Training for Trekking and Hiking

By Steve House

Whether you’re planning a multi-day trek in the Alps, trekking to Everest Basecamp, or setting out to complete your first thru-hike, the fundamentals of training for trekking are universal. While mountaineering may involve technical climbing and high-altitude conditions, trekking places a different—yet still very demanding—set of physical and mental challenges on your body.

In this article, I’ve adapted our mountain sport coaching experience to help you train specifically for hiking and trekking. The goal is to give you clear, actionable advice supported by the science of endurance performance—so you not only enjoy your time on the trail, but do it with strength, resilience, and confidence.

The Hiker as Athlete

Trekking demands hours—or days—of continuous effort on your feet, often with a loaded pack and over challenging terrain. Fatigue, joint stress, and weather exposure can all be amplified by a lack of preparation.

As with any endurance sport, success starts with fitness. The better your aerobic base and strength, the more enjoyable (and safe) your hiking experience will be. Your training should be designed to help you move efficiently over long distances, carry weight comfortably, and recover well from back-to-back days on trail.

The Building Blocks of Trekking Fitness

Training for hiking and trekking focuses on four key fitness components:

– Aerobic capacity: The ability to move efficiently for hours at a time

– Muscular endurance: Particularly in the legs and core, to support sustained effort

– Strength: For carrying a backpack and protecting joints over uneven terrain

– Technique and form: Efficient movement prevents injuries and delays fatigue

Just like preparing for any other endurance sport you should train each of these individually at first—and later combine them into integrated, goal-specific sessions.

Understanding General vs. Specific Training

General training lays the foundation. It includes gym-based strength, hiking with no weight, and low-intensity aerobic work. This builds your engine and helps prevent injury.

Specific training mimics your trekking objective. It means hiking on similar terrain, for similar durations, with similar gear. The more closely your training reflects your planned adventure, the more prepared you’ll be.

Aerobic Base: Your Trekking Engine

Trekking is an aerobic sport. Whether you’re climbing up to a high-pass, hiking to a hut, or logging big miles, you’ll be moving for hours at a sustainable pace. That means your training must prioritize long-duration, low-to-moderate intensity sessions.

Our recommendation: Aim for four aerobic workouts per week, gradually increasing their length. The longest of these should make up around 50% of your total weekly training time.

We use heart rate training zones to guide intensity. To personalize your training, start by assessing your Aerobic Threshold (AeT)—the highest heart rate at which your body is operating aerobically. If you’re unsure how to assess this, we recommend the Heart Rate Drift Test or use the MAF formula (180 minus your age).

https://uphillathlete.com/videos/heart-rate-drift-test/

https://uphillathlete.com/aerobic-training/heart-rate-drift/

Choosing the Right Workouts

The best training for trekking is… hiking. But if you’re not near the mountains, treadmills on incline and stair machines are excellent substitutes. One simple at-home alternative is using a sturdy step-up box or the stairs in the nearest tall building.

One of the first questions you might have is “When do I start carrying a pack?” You will want to work up to hiking or climbing stairs with a loaded backpack. However, it is important to start your training unweighted, for at least four weeks, then gradually increase to a max of 20% of your body weight. For most hikers, this is sufficient to simulate a trekking pack without risking injury or burnout.

Backpack progression (sample):

• Weeks 1–4: Bodyweight only
• Weeks 5–6: Add 5% body weight
• Weeks 7–8: Add 10%
• Weeks 9–10: Add 15–20%

Heavier packs should be reserved for experienced hikers or those with larger frames. Remember: more isn’t better if it increases injury risk.

Strength Training for Hikers

Strength supports endurance and prevents injury. A strong lower body and core enable you to carry weight efficiently, descend safely, and maintain form over long days.

Key goals of a hiking-specific strength plan:

• Build durability to prevent injury
• Improve stride economy and posture
• Increase pack-carrying comfort

We recommend two strength sessions per week during base training. Focus on compound movements like step-ups, lunges, deadlifts, and planks. The classic strength movements are classics for a reason. Don’t overcomplicate it. As your trek approaches, shift to more trail-specific movements using pack weight and uneven surfaces.

Training Volume and Timeline

Training frequency matters more than intensity. Spread your training over six days per week:

• 4 days aerobic base (Zone 1–2)
• 2 days strength
• 1 full rest day

Starting point: 5–8 hours of training per week. Increase gradually. Build up to 10–12+ hours for more demanding treks.

Minimum training duration: 8 weeks Ideal duration: 16–24 weeks.

The longer your build-up, the stronger and more fatigue-resistant you’ll be. Remember that we can only gain fitness at a set rate with optimal training. There are no (effective) short-cuts! The more out-of-shape you are now, the earlier you should get started. If you need accountability, you may want to invest in a personal coach. https://uphillathlete.com/coach/

Easy Weeks and Modulation

Every third or fourth week, reduce your total training time by ~50%. These “consolidation” weeks allow your body to absorb training, rebuild stronger, and prevent overtraining.

This is when adaptation happens—don’t skip it.

Tapering Before Your Trek

In the final 1–2 weeks before your hike, reduce training volume but maintain intensity. Your body needs time to recover and consolidate fitness.

Example taper week:

• 1 Zone 1 hike (~25% of weekly volume)
• 1 Zone 2 aerobic workout (~10%)
• Fill remaining time with easy walks and recovery activity
• 2 strength sessions (light)

Mental Preparation

Long hikes test your body—and your mind. Build mental resilience by:

• Training consistently, even when motivation is low
• Doing occasional long efforts in poor conditions
• Practicing self-care on the trail (food, hydration, pacing)

Confidence comes from preparation. By building both physical and mental strength, you’ll be better equipped for the inevitable challenges that arise during a long trek.

Final Thoughts

There’s no shortcut to preparing for a long-distance hike or trek. But with consistent, structured training focused on endurance, strength, and real-world specificity, you’ll build the fitness, confidence, and resilience to enjoy your adventure—wherever the trail takes you.

If this all feels overwhelming, don’t worry. Help is a phone call away. Book a time to speak with a coach here.

https://uphillathlete.com/schedule-phone-consultation/

Or check out our Trekking and Hiking Training plan here:

Uphill Athlete 12 Week Training Plan for Trekking

Go simply. Train smart. Hike far.

For training plans, coaching, and more resources, visit www.uphillathlete.com