How To Get In Shape For A Trek

How To Get In Shape For A Trek

how to get in shape for treks
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Trekking in Himalayas is a joyos and  wonderful experience. Most people going on a trek have different reasons. Some want to see the mighty mountains while some a re looking for peace. Some want to click awesome pics and selfies while some want to stroll around in unchartered territories. Whatever may be the reason all of them need 2 things to do it:

  • Time
  • Energy
  • Health

All three can be achieved by preparing well in advance.

Why is physical preparation necessary?

We prepare so that we don’t go through the following:

exercises for trekking
  • Back/shoulder pain because of carrying the backpack
  • Muscle pulls because of too much exhaustion of a particular muscle
  • Breathing problems in high altitudes because of less practice which may lead to AMS(Acute Mountain Sickness)
  • Joint pains because of strenuous terrains
  • Muscle cramps and stomach ache because of dehydration
  • Fatigue if we are not well prepared



Personally, I am into photography. But during my 1st trek I clicked very less pictures. Didn’t enjoy as much as every-one else. Why? Because I was always the last one in the group. When I used to reach a spot, I could wait there for long cause everybody else was way ahead of me. Before going to the trek, I did my training and exercise religiously. But, they were not the proper exercises for a trek. So, today let me share the correct way to exercise with you all.


Following are the main body part that get used in trekking:

  • Shoulder
  • Back
  • Legs
  • Knees & Ankles

Adding on to the mistake I mentioned above, I was picking up weights that would build my biceps and triceps in gym. How naive of me !!!

Every sport has its own techniques to play. In trekking all your lower body muscles hold your core body support, so it needs better treatment. All the buttocks supporting muscles, including those in the hips, thighs, and calves, plus your hamstrings and abdominal muscles need strength. You’ll also need to work your shoulder and chest muscles. While performing stretching and strengthening exercise keep a focus on your hiking muscles.


For trekking, exercises are divided into two categories

  1. Aerobic/ Cardio/ Heart
  2. Strength training


You should start the training atleast 2 months prior to the trek

For the ones who have a corporate life: following the below routine:

Trekking Exercise Routine

You should take one full day rest. Make it Wednesday or any other day.

If you have access to swimming pool, then you can do 2 days swimming and 4 days exercises as above

If you have access to gym concentrate on back and shoulder exercises. Put 5kg dumbbell in your bag, incline the treadmill as much as possible and walk for 15 min at the speed of 3.

At home you can put 2-3 litre of water bottle in your backpack and climb stairs.

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