Top Training Tips for Big Mountains

Mountain climbing is more like a marathon than a sprint. While power and strength are important, endurance is critical. 

If you’ve been dreaming of bagging a big peak, you may be wondering if you’re fit enough. And what does fitness even mean on the mountain? 

Mountaineering can involve everything from extreme backpacking and ridge walking to technical multi-pitches in freezing conditions. Think of mountaineering as a very steep, long and exposed hike with a very heavy pack in a very challenging environment. 

There’s no single plan that will ensure everyone is fit enough to get to the top. Training for mountaineering can be very technical and individual. We suggest you connect with a professional fitness trainer, physiotherapist or doctor before you get started to develop a customized plan. Focus on your own journey – focus on getting as fit as you can.

Here are 12 key approaches: 

1. Be realistic – A visit to your doctor or a fitness trainer can help you get an accurate sense of how fit you truly are right now. That’ll help you set a solid baseline before you begin to plan your training and get you on the right track with realistic goals. 
2. Start today – Regardless of how much time you have, the sooner you start training, the better you’ll perform on the mountain. Ideally, give yourself at least four months to get in prime shape. 
3. Talk to your guide – The World Expeditions team is committed to your mountaineering success and is here to help you cater your training to your destination. Reach out to our team for help! 

4. Start ‘small’ – The early days of training consist of day hiking with a mid-weight backpack at lower elevations. Slowly add intensity, duration, distance and pack weight. Cross-country skiing, walking on a treadmill or climbing on a Stairmaster also work. Gradually work your way up to longer, steeper and heavier. 
5. Kick up the cardio —Think hiking, running, biking, cross-country skiing – any activity where you can carry weight while getting your heart rates up is ideal because it blends cardio and strength. 

6. Integrate Intervals – Interval cardio training is one of the best ways to prepare for high altitude. High-intensity workouts interspersed with breaks train your body to better use oxygen. Working out with sets of high-intensity aerobic activities in high repetition and then recovering with low intensity also builds endurance. 
7. Strength Matters – The big muscles in your legs and core will be put to use while mountaineering. Focus weight-bearing exercises on the whole body to see steady growth. Consistency is key! 
8. Balance and flexibility – Make sure you warm up, cool down and stretch! Yoga is also a great way to increase your performance and avoid injury. 

9. Train your brain – Mental fitness can be as important as physical fitness on a mountaineering trip, just as in life! While it’s good to keep your eye on the prize – in this case, the summit – being present in the moment starts when you begin training. Mindful meditation can be helpful here. 
10. Rest and recovery – Build your training gradually, and take at least one day a week off a week. This will help you avoid injury. 
11. Don’t push it – If you’re sore, very tired or injured, stop! The last thing you want is to be unable to participate when the big summit push comes. 
12. Take a break – In the last week or two before your trip, consider backing off your training to allow your body to recover and be in top shape for your upcoming target.

As you progress your training, focus on your achievements so far. It may feel daunting, but with a good plan, you’ll be sure to make it to Base Camp in top shape. 

See you on the mountain!