How to train for a trek

The Heysen Trail winds its way through the North Flinders Ranges | Tim Morris
The Heysen Trail winds its way through the North Flinders Ranges | Tim Morris
Trekking is a fantastic opportunity to explore amazing destinations and experience nature up close and personal. However, the amount of training you do before embarking on your trek can either make or break the experience. Whether its gaining the physical aptitude for the trek for multiple days in a row, carrying a full pack across varied terrain, or mentally preparing yourself for the adventure that lies ahead, trek training is an essential part of any trek! For an in-depth look at exactly what exercise to do to train for your trek, check out our 6 month trek training guide. 
The best way to approach trek training is to prepare your body and mind for the trek. It makes trekking easier, safer and more enjoyable. Ensure that you walk hills, train with a bag pack and exercise in different types of weather to get accustomed to what you may expect during the trip. Feel like you’ll need some encouragement? Consider joining a gym or hiring a fitness instructor with like-minded friends for extra support. When training for hikes, you may need to set aside adequate time to prepare physically and mentally for the trekking challenges that you may meet on your trip. Depending on how challenging your trip is, it is advisable to start training anywhere between 2-6 months before departure. Remember, the longer you train, the better the outcome. Read on to find trek training tips that can make a difference to your trekking adventure. However, this is a generalised guide just for informational purposes, as different treks require different training regimes.

Physical Preparation

If you are planning on embarking on a multi-day trek, you’ll need to be in good health and fitness (and a positive attitude wouldn’t go astray!). We recommend spending a couple of days a week walking for long hours and on rough terrains. Get your muscles used to undulations that you may experience on a trip, and depending on where you are trekking, try to train in similar conditions. After all, not many remote treks have a concrete footpath! Are you training for the Larapinta Trail? Practise walking in summer with hard rock underfoot. Training for the South Coast Track in Tasmania? Get some experience walking on uneven surfaces including forest floor, over foots, rocks and muddy areas.

Strength Training

Strength training aims to strengthen your legs, your core, and your upper body. It’s not a bad idea to build your core strength to condition your ab muscles to carry a backpack during the trip. Sit ups, shoulder presses, and kettle-bell swings can help strengthen the core, while lunges and squats can help strengthen your leg muscles. If your upcoming trek involves some steep ascents, train on stairs and hills to prepare you for the steep hills and climbing mountains. To build strength, we suggest carrying a backpack starting at 5kg every week as you climb the hills and stairs. Then increase the weight every week by 0.5kg till you can practice with about 15-20kg.

Technical Walking

Technical training enhances your fitness level and gives you more ability to overcome tough sections along the trek with greater ease. Rock scrambling is a good way to train for technical waking, as having the ability to jump, stretch and jump helps to strengthen your muscles and improve your balance. Best of all, it gives you an excuse to get out on the weekend to some of the beautiful natural training grounds in your backyard, such as along the coastline, hills or river banks! Another handy hint is to practice the rest-step technique that helps to maintain your heart rate as you climb mountains and hills. Climb a set of stairs and pause for a second or two before taking another step, resting your weight on the bones in your back leg, allowing your muscles to relax.

Mental Conditioning

Seasoned trekkers will tell you that when your energy levels are depleted and you feel like quitting, what keeps you going is your mental stamina. Mental conditioning is just as important as your physical training, so ensure that before you embark on your adventure, you prepare yourself mentally for your upcoming trip wit longer day walks to build stamina. Ready and raring to to? Check out some of our upcoming departures - they're guaranteed to go - all they need is you!
Travel Advice

Comment (0)

Your comment will be visible after the administrator's approval.

b i u quote

Save Comment
Join Newsletter
<img src='/portals/World%20Expeditions/Icons/brands/small/ADS.jpg' class='brandPopoverIcon' alt="Adventures South"> <div class='brandPopoverBrandName'>Adventure South</div>
Adventure South NZ is unrivalled in their geographic coverage, originality and overall quality of adventures holidays in New Zealand. Choose from walking, cycling, winter or multi-activity holidays, on either the North or South Island.
<img src='/portals/World%20Expeditions/Icons/brands/small/AWH.jpg' class='brandPopoverIcon' alt="Australian Walking Holidays"> <div class='brandPopoverBrandName'>Australian Walking Holidays</div>
Australian Walking Holidays specialises in small group guided walking adventures. Since 1982 we have been guiding small groups of travellers on Australia's finest walks across our tropical, coastal or red centre landscapes.
<img src='/portals/World%20Expeditions/Icons/brands/small/GCT.jpg' class='brandPopoverIcon' alt="Great Canadian Trails"> <div class='brandPopoverBrandName'>Great Canadian Trails</div>
Great Canadian Trails specialises in active holidays in Canada. With both guided and supported self-guided options available, our unique itineraries draw upon some of Canada's most inspiring parks, trails and landscapes from coast to coast.
<img src='/portals/World%20Expeditions/Icons/brands/small/HUM.jpg' class='brandPopoverIcon' alt="Humac Challenge"> <div class='brandPopoverBrandName'>Huma Charity Challenge</div>
Huma enables those with adventurous spirits to challenge themselves and make a difference for a cause close to their heart. Travel, fundraise and meet life-long friends on one of Huma's meaningful and unique challenges around the world.
<img src='/portals/World%20Expeditions/Icons/brands/small/WB.jpg?v2' class='brandPopoverIcon' alt="Walkers’ Britain"> <div class='brandPopoverBrandName'>Walkers' Britain</div>
Walkers' Britain (formerly Sherpa Expeditions) have specialised in walking and cycling trips in the United Kingdom and Europe since 1973. Explore iconic trails and destinations on a self guided or small group active holiday with Walkers' Britain.
<img src='/portals/World%20Expeditions/Icons/brands/small/WB.jpg?v2' class='brandPopoverIcon' alt="Walkers’ Britain"> <div class='brandPopoverBrandName'>Walkers' Britain</div>
Walkers' Britain (formerly Sherpa Expeditions) have specialised in walking and cycling trips in the United Kingdom and Europe since 1973. Explore iconic trails and destinations on a self guided or small group active holiday with Walkers' Britain.
<img src='/portals/World%20Expeditions/Icons/brands/small/TAS.jpg' class='brandPopoverIcon' alt="Tasmania Expeditions"> <div class='brandPopoverBrandName'>Tasmanian Expeditions</div>
Tasmanian Expeditions is the most experienced operator of treks and adventure travel holidays in Tasmania. We own and operate the most comprehensive range of adventure holidays available across Tasmania's varied landscapes.
<img src='/portals/World%20Expeditions/Icons/brands/small/UTX-new.jpg' class='brandPopoverIcon' alt="Utracks"> <div class='brandPopoverBrandName'>UTracks</div>
UTracks are the active European holiday specialists. Whether you prefer cycling or walking, 2-star or 4-star, small groups or self guided, land, river or sea – UTracks can help you to explore Europe exactly the way you want.
<img src='/portals/World%20Expeditions/Icons/brands/small/WYA.jpg' class='brandPopoverIcon' alt="World Expeditions Schools"> <div class='brandPopoverBrandName'>World Expeditions Schools</div>
World Expeditions Schools is our specialist division dedicated to organising tailor made overseas school group adventures. Specialists in Service Learning projects, choose from more destinations than any other school group provider.
<img src='/portals/World%20Expeditions/Icons/brands/small/YOM.jpg' class='brandPopoverIcon' alt="Yomads"> <div class='brandPopoverBrandName'>Yomads</div>
Yomads offers adventures for the 20s and 30s on six continents. Designed as a way to bring young and likeminded travellers together, Yomads caters to those interested in lightly structured and active trips that allow freedom to roam and explore.
<img src='/portals/World%20Expeditions/Icons/brands/small/ACT.jpg' class='brandPopoverIcon' alt="Australian Cycle Tours"> <div class='brandPopoverBrandName'>Australian Cycle Tours</div>
Australian Cycle Tours specialises in high quality self guided and guided cycling experiences in a selection of the most beautiful regions in Australia.
<img src='/portals/World%20Expeditions/Icons/brands/small/WEX.jpg' class='brandPopoverIcon' alt="World Expeditions"> <div class='brandPopoverBrandName'>World Expeditions</div>
The pioneers of original, worldwide adventure travel holidays since 1975
<img src='/portals/World%20Expeditions/Icons/brands/small/TJX.jpg' class='brandPopoverIcon' alt="Trail Journeys"> <div class='brandPopoverBrandName'>Trail Journeys</div>
Self-guided cycling experts on New Zealand's Otago Rail Trail and more
<img src='/portals/World%20Expeditions/Icons/brands/small/BMAC.jpg' class='brandPopoverIcon' alt="Blue Mountains Adventure Company"> <div class='brandPopoverBrandName'>Blue Mountains Adventure Company</div>
The original Blue Mountains canyoning, hiking, climbing and abseiling experts
<img src='/portals/World%20Expeditions/Icons/brands/small/GWNZ.jpg' class='brandPopoverIcon' alt="Great Walks of New Zealand"> <div class='brandPopoverBrandName'>Great Walks of New Zealand</div>
Explore New Zealand's most spectacular wilderness regions with the self-guided hiking experts
<img src='/portals/World%20Expeditions/Icons/brands/small/NAA.jpg' class='brandPopoverIcon' alt="North America Active"> <div class='brandPopoverBrandName'>North America Active</div>
USA Canada hiking & cycling tour specialists, choose from self-guided or guided trips