Trekking is not mountaineering: you do not need to be an athlete, you need consistency. The mind trains first, because a trek is a goal you commit to long before boarding.
Twelve weeks, three fronts
- Cardio: 3 sessions a week of 45–60 min (brisk walking, cycling, easy jogging). Increase volume 10% weekly.
- Strength: 2 sessions of legs, glutes and core. Squats, lunges, step-ups and planks are enough.
- Long walk: 1 outing a week with a pack, building from 8 to 18 km and 5 to 10 kg.
Train the descent
Most trekking injuries happen going down, not up. Practise long descents with poles and work eccentric quad strength: your knees will thank you on day 6.
Test all your gear first
Boots broken in over at least 60 km, final socks, pack fitted and loaded with real weight. Nothing new on departure day.
Altitude
You cannot train it at home, you manage it on route: gradual ascent, constant hydration, conversational pace and acclimatisation days respected. Our Nepal and Pakistan itineraries already build in those margins.
Signs you are ready
You can walk 15 km with a pack on Saturday and get up on Sunday without crippling pain. That is the standard, not the gym.
