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.

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

(While your here, check out our HIKEFit Page)

Tag: Trekking