Get in shape

Why is this important

Most people don’t turn around because they’re weak — they turn around because fatigue accumulates faster than their ability to recover. Training improves your pace, reduces injury risk, and makes altitude more manageable by lowering how hard each day feels.

A good plan also protects your trip: you’re less likely to get sick, struggle on steep descents, or arrive already exhausted from doing “too much too soon” in the final weeks.

Steps to take

• Build an aerobic base: 2–4 easy sessions per week (hiking, incline walking, cycling, running) at conversational pace.
• Add hiking-specific strength: step-ups, split squats, lunges, calf raises, and core work 1–2x per week.
• Train uphill efficiency: regular incline work and long hikes that mimic your expected daily effort.
• Progress pack weight gradually: add load slowly over weeks; don’t jump from daypack to full expedition weight.
• Practice long days: build to sustained outings (time-on-feet) rather than only short intense workouts.
• Taper before departure: reduce volume in the final 7–14 days so you arrive fresh, not depleted.

If you only do one thing: do consistent hikes with some incline. It’s the closest training match to most trekking objectives.

2–3 recommended companies / products

These are practical options many climbers use to stay consistent and track progress:

• TrainingPeaks: structured training plans and logging (useful if you want a clear schedule and progression).
• Garmin (sports watches): helps track hikes, heart rate, elevation gain, and training load over time.
• Hydrow / Concept2 (rowing): efficient aerobic conditioning option when time is tight or weather is bad.

You don’t need fancy tools — consistency wins — but tracking can help you avoid overtraining and stay accountable.