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.