Do you have a trek on your bucket list but are unsure if you body or mind can cope? We hear you! Sometimes a trekking holiday can seem daunting, particularly if you’ve never been trekking before or want to embark on a more challenging trek. But don't let training put you off from having an incredible adventure! 

With the right training and preparation, you will be well on your way to being fit for your trek and may achieve more than you think. 

"Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do."

- Mark Twain 

The more training and preparation you do prior to your trek, the more you will get out of it. You'll be better able to focus on the scenery, culture, immersion in nature and getting to know your fellow trekkers. Here are some guidelines to follow to help you prepare for your upcoming trek.

How to Get Trek Fit

The key to trek training is consistency and persistence, taking a step-by-step approach to training in the months leading up to your trek. Take things slowly, there is no need to walk quickly. It’s the time on your feet that matters and it’s important to go at your own pace and build your fitness and strength from there.

"According to our to our post trip survey, a whopping 93% of World Expeditions trekkers said they were fit enough for their trek."

However, some said they were ‘just’ fit enough and wished they had done more training, specifically walking with a pack, more hill or stair walking and more lower body strength training.

We recommend you do a range of exercises to prepare for your trek and in particular activities that you enjoy to help you stay motivated. It is also important you do some outdoor trek training, rather than just walking on flat surfaces. You need to train your body to walk on varying, undulating terrain, often with a pack weighted from 8-15kg. This type of preparation will allow you to be better prepared for your walk, and make the experience less strenuous and more enjoyable.

Here’s some sound advice from high altitude mountaineer Soren Kruse Ledet, one of our most experienced mountaineering guides.

"The fitter you are the better. Mix it up to make it fun. 3 days on, 1 day off. Bike riding, jogging, stairs in the local park, rowing machine and swimming; anything that will improve your endurance. Of course nothing beats bush walking with a heavy pack – up the hill and down the hill. Repeat."

– Soren Kruse Ledet (Australian mountaineer and World Expeditions Leader)

 

Training Guidelines   Grade 3: Trekking for up to five to six hours a day  

Our introductory treks are design with the first time trekker in mind. They involve trekking for up to five to six hours a day at a slow and steady pace. Even though they are called ‘introductory’ trips, they are not necessarily easy trips and you will need a reasonable level of fitness and good health. Trekking holidays rarely include completely flat terrain and there will usually be some long steep ascents and potentially some rough terrain to cover depending on the trip. 

Suggested Training  

We recommend 30 minutes of aerobic exercise, three times a week. Hill or stair walking with a daypack in variable weather conditions is also recommended at least once a week. 

Staff Tip: 

"Stairs is the absolute best conditioning for mountains – either running or walking up and down. Strange as it may sound, I also think swimming benefits by building the lungs and increasing your ability get more oxygen in, especially beneficial for thin air environments. If it’s a lot of flat walking then best to train with some longer walks to get your feet used to your boots, and also to work out a sock mix that avoids blisters."

- Scott K. (World Expeditions Sydney Office)  

'Everest Base Camp and Kala Patter' - Grade 5

Grade 5: Trekking or walking for up to 6 or 7 hours a day 

'Bhutan Snowman Trek' - Grade 7

Grade 7: Trekking in remote areas for up to 8 to 10 hours a day  

 

These adventures involve trekking in remote areas for up to 8 to 10 hours a day, possibly more. With remoteness comes potential to encounter variable weather conditions. You will need an excellent level of fitness and for some of our treks will need to be prepared to carry a full pack weighing up to 20kg. 

Suggested Training 

One hour of aerobic type exercise, four times a week. Hill walking with a pack in variable weather conditions is also a must. 

Staff Tip: 

“I prepare myself primarily by writing up training plans in my diary and sticking with them. I love ticking milestones off and recording kilometres and making comments as I go. I give myself plenty of time to prepare and I love mixing things up by adding swimming and core strengthening exercises to my runs, and choosing new locations to train in.” 

– Heather Hawkins (Marathon Runner and Adventurer) 

Recommended Challenging Treks: 

Bhutan Snowman Trek – Bhutan (27 days)  
Everest High Passes – Nepal (22 days)
John Muir Trail – USA (23 days)

There are many factors that contribute to our grading system including the length of the trip, terrain, altitude and weather conditions. These grading factors do not take into account personal abilities or experience, so if you have any queries relating to your fitness do not hesitate to call your local office. And to finish, as Heather Hawkins once said… 

"I’d say ‘do it!’ Go ahead and write down your dreams, make plans to achieve them, and put them into play. Prepare yourself, trust yourself, dare to be bold and push the boundaries. Life is so short and we need to colour it with as much adventure, joy and amazing experiences as we can. Get out there, and take your friends and family with you!"