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Top Training Tips for Multiday Treks
Top Training Tips for Multiday Treks
Over the past weekend, our hikers have been chatting about the training they’re doing in the gym to prepare for their next multiday trek.
As a Qualified Fitness Trainer, Experienced High-Altitude Mountaineer, and your dedicated HikeFit coach, it’s my mission to guide you through effective training strategies for your upcoming adventures.
I regularly create gym programs for clients preparing for treks to destinations like Machu Picchu, Aconcagua, Everest Base Camp, and the Mont Blanc Summit. In fact, all of our international trips include a tailored trek training program.
Three Key Areas to Focus On:
- Lower Body
- Shoulders & Back
- Core & Balance
Yes, this sounds like a full-body workout—but trust me, I’m not concerned about “guns of steel” ???? or a “Superman chest” ????♂️ —these won’t significantly impact your trek performance. Instead, focus on functional strength and endurance. Here’s how:
1. Lower Body:
Strong legs are the foundation of any trek. Incorporate these exercises:
- Squats
- Lunges
- Calf Raises
- Step-Ups
- Deadlifts
2. Shoulders & Back:
A well-conditioned upper body helps with carrying your pack and maintaining good posture:
- Range of Row Movements
- Shoulder Pulls (e.g., Lat Pulldowns)
3. Core & Balance:
Your core includes your lower back, glutes, pelvic floor, and abdominals—all essential for stability and endurance:
- All types of ab exercises are beneficial.
- To enhance balance, hit rugged hiking trails as often as possible ???? .
Training Tips:
When preparing for a multiday trek, include these three focus areas in every gym session. The intensity, variety, weights, and style of each exercise should be tailored to your specific trek and fitness level.
Need help? I’m here for you! I can design a program you can follow at home, with your Personal Trainer, or during sessions in our studio—either in person or online via Zoom. No matter where you are, we’ll get you trek-ready!
Find out more about our Trekking Adventures on offer
Visit our YoutTube Channel for a Trek Training workout you could do.
Admiring Beauty in Nature
Admiring Beauty in Nature
During our recent hike, we were treated to a breathtaking display of art in nature. Due to the high water levels over the past few weeks, the reeds in a particular section of our hike , had transformed into a stunning work of art. It was a reminder that no two hikes are the same, and every experience can offer something unique.
Look at the image on the left and look at the waves curved into the reeds, this is what we saw on our way out to our half way point on Sunday. The picture on the right, is the same spot, on the return journey (45mins later) and because of the light, the reeds don’t look anywhere nears as artistic, as our earlier shot —- it was quite spectacular .
Some people might dismiss a hike as boring or not worth their time, saying things like, “I’ve already done that hike with you.”
However, as one hiker pointed out recently, the sounds on a hike can make each one completely different, with different bird calls, rustling leaves, and gushing streams to listen to. Another hiker chimed in, saying that even if you do the same hike twenty times, it’s impossible to see everything there is to see.
That’s why I love venturing out into nature. It’s a kaleidoscope of color, creative art, and sensory emotions. From the vibrant hues of flowers to the soothing sounds of the forest floor, there’s always something new to discover.
And with the seasons changing we are starting to see the Wonderful Wildflowers come out, this is the very best time to hike. Its brisk early in the morning but as soon as that Sun comes out the day is glorious.
So I encourage you, whether you’re hiking with us or someone else, to open your eyes with purpose, and tune your ears into the sounds around you. Look for new surprises and allow yourself to be amazed by the beauty of nature.
While you here, check out our last hikes, we have 5 each week
Wild South Coast Trail Review: Why I Think It’s “One of the BEST Multiday Treks Australia Has to Offer”
Wild South Coast Trail Review:
Why I Think It’s “One of the BEST Multiday Treks Australia Has to Offer”
Where is the Wild South Coast Trail? It’s in South Australia, just two hours south of Adelaide. This 70 km section is part of the iconic Heysen Trail, a 1,200 km journey from Cape Jervis to Parachilna — and this section is widely rated as one of the highlights of the entire trail. The hiking here offers some of the state’s most spectacular and awe-inspiring coastal scenery.
In Early October 2025, I led a private party of 8 on this 5 day amazing adventure; and experience some of the best remote hiking in Australia. Each day we hiked between 10-15km, which left plenty of time to explore other areas and enjoy some great time with friends.
What I loved most about the trekking experience was how every 3 km the terrain changed from remote beaches to native bushland, rugged cliffs, breathtaking vistas, and deep gullies.
The hiking lengths might seem short, but when you take into consideration the diversity of the trails, you will be pleased to only hike 15 km a day. Some days you walk 4km on beaches followed by a vertical hill climb. On another day, you’ll be hanging on the cliff edge as a strong artic breeze blows in your face. Everyday you will be amazed by the beauty of this section of the Heysen trail.
Along the way, we saw a rich diversity of native birds, plants, and wildlife. Visiting in September, the orchids were in full bloom — truly magical!
This is a trail I could repeat yeaarly !
See our mini video from our trek on the WILD South Coast Way
Visit our Trekking Adventures page for similar treks we offer
Hiking Poles… Your Secret Hiking Superpower !
Hiking Poles: Your Secret Hiking Superpower ????
Many clients say “I hate hiking poles”, “I don’t need hiking poles”!!
I still recommend them as part of your Hiking kit and they should be in your backpack on every hike.
Why Poles?
Poles aren’t just accessories—they’re game-changers on the trail.
Here are my top 5 reasons for owing poles:
♐️Assist going UP hills. When your body is weary and your heart is tired, poles help drive you upward with rhythm and ease. They take some of the load off your legs, reducing fatigue and making steep climbs feel lighter.
♐️Assist going DOWN hills. Poles act as shock absorbers for “doggy knees,” hips, or a stiff back. They reduce impact on your joints, making descents safer and more comfortable.
♐️Provide balance support. Crossing rocky streams or navigating uneven terrain? Poles give extra points of contact, improving stability and confidence on tricky sections.
♐️Emergency tool. Beyond hiking, poles can be handy in unexpected situations—helping a struggling teammate, supporting a shelter, or even improvising a stretcher. Lightweight but versatile, they’re a must-pack for regular hikers.
♐️Boost endurance. Engaging your upper body spreads effort across more muscles, improves posture, and helps you maintain energy over long distances.
Walking with Poles
Think of poles as extra legs or handrails. They help you move faster, stay stable, and save energy.
♐️Coordinate your movement. Match your left leg with your right arm and your right leg with your left arm—like a stalking lion. This rhythm makes hiking smoother and more efficient.
♐️Use them actively. Holding poles without using them is wasted energy. Let them propel you forward and take some load off your legs.
♐️Adjust to terrain. Shorten poles for uphill sections and lengthen slightly on descents for stability. Poles are your hiking superpower when used correctly.
Pole Etiquette
Yes, there is such a thing—and it keeps everyone safe!
♐️Mind the pointy ends. Carry poles with tips pointing forward so you can see them. Pointing backward risks injuring someone behind you if you stumble.
♐️Pack with care. Store poles in your pack with tips down. Pointing up can be an eye-level hazard for fellow hikers.
♐️ Give space on the trail. Be aware of your pole swing and keep extra room from others.
♐️Stay mindful in crowds. Tuck poles close when stopping or in narrow sections to keep paths clear.
Simple awareness = safer, happier hiking for everyone.
Recommendation of Poles
There are many options out there, so choose poles that suit your style and body.
♐️Adjustable length. Telescoping poles let you change height for uphill, downhill, or flat terrain.
♐️Grip type. Cork handles are comfortable and sweat-absorbent; foam is soft and lightweight; rubber works well in wet conditions.
♐️Weight. Lightweight aluminum or carbon fiber reduces fatigue, while sturdier poles can feel more reliable on rough terrain.
♐️Tips & accessories. Rubber tips, carbide tips, and removable baskets have different advantages for different conditions. Stoppers can also protect trails.
♐️Trial & feel. Comfort, balance, and personal feel matter more than brand or price. Pick poles that feel like an extension of your body—they should make your hiking smoother, safer, and more enjoyable.
You can see a range of video’s on hiking poles on our youtube channel