It’s a serious mistake to not prepare for your trek after signing up for it. Unfortunately, 30-40% of trekkers make this mistake every year.

Three years ago, we even faced a ‘fitness faking epidemic,’ where trekkers who were not fit resorted to faking their fitness screenshots to get approved for the trek. Some trekkers still do it. 

In such a scenario, there is a simple thing that trekkers don’t understand. 

You sacrifice a lot to sign up for a trek —money, time, and so much thought and planning. You do it to enjoy trekking and being in nature.

But just putting thought, money, and time into registering is not enough. The reality is — YOU WON'T ENJOY THE TREK IF YOU ARE NOT FIT. 

Trekking is very different from going on walks. Walking long distances on a road or in a garden cannot be compared to climbing a mountain or a pass. On treks, you are continuously ascending and descending on uneven terrain. This takes strength and endurance. It becomes more difficult when you are doing it at a high altitude (above 9000 ft). 

Three things happen when you are not fit:

You miss out on a deep transformative experience that trekking can offer

This is why it’s important to be fit for a trek. Good part is, it’s not difficult. All you need to do is  start following a fitness routine 30-45 days before the trek begins. 

A common question —  I have no trek experience. Will I be able to trek just by following the fitness routine?

Yes. Trekking is a sport that primarily uses your lungs, your core, and your lower body. Prior experience matters only for difficult treks. For all other treks, good fitness is key.

To reach this fitness, there are just two things to work on — your cardiovascular endurance and your muscle strength. 

Running works your lungs and lower body, while basic strength training using your own body weight like planks and push-ups makes your core stronger. 

These exercises when done consistently over a period of time will yield tremendous results and make your trek ready by the end of the training plan. Thousands of trekkers have benefited from this simple routine. 

Before you start on your fitness journey, find out where you stand:

At Indiahikes, we look at it like this - there are four levels of fitness when you’re on a trek.

➤ Level 1 is not preparing for a trek at all. It’s appalling but it is true that there are umpteen trekkers who go to the mountains with zero preparation. Since we at Indiahikes are extremely strict about fitness, we don’t see too many in this category. But in the mountains, there is a discernible difference between our trekkers and others, especially when others are at Level 0.

➤ Level 2 is being just about fit to manage to complete the trek. You struggle a bit, but not much. You make it to the top (from our experience most trekkers achieve this fitness level).

➤ Level 3 is being fit enough to enjoy your trek. You don’t feel exertion or pay attention to your body. You have enough time to absorb the surroundings and make conversations while trekking (around 10% of our trekkers achieve this).

➤ Level 4 is when you are fit enough to comfortably face bad weather conditions, and trek that extra mile through snow and rain. Most trekkers who achieve this level of fitness are stoic about the weather, they accept it and embrace it (very few trekkers achieve this level of fitness).

Why Running Is The Best Exercise To Get Fit For A Trek (Vs Swimming and Cycling)

Many trekkers ask us if they can go swimming or cycling instead of running to get fit for a trek.   

In this video, Co-Founder of Indiahikes, Sandhya Chandrasekharayya, shares why running is the best exercise to get fit for a trek, especially compared to swimming and cycling.   

While both of them are great endurance builders, running / jogging focuses on the same muscles you use while trekking, she says.

We’ve observed that trekkers going on tough treks like Kedartal, Rupin Pass, Buran Ghati, Warwan Valley, instinctively aim to reach Level 3. These are usually trekkers who have trekked in the Himalayas before. They understand the challenges of trekking in high altitude. 

But most others, especially trekkers who are preparing to go for easy-moderate treks, reach just Level 1. This could happen if you are undermining the challenges on the easy-moderate treks or have not trekked before. In such cases, a common mistake is to think that bad weather and emergencies don’t occur on easier treks.

You must know emergencies can occur even on the easiest treks. We are dealing with the Himalayas at very high altitudes. The weather is never predictable; it could rain or snow at any time.

So no matter what trek you’re going on, target being at the peak of your fitness. Aim at Level 3. 

If you have found this guide helpful or know of any more exercises that could help build the required strength and endurance for Himalayan treks, feel free to drop in your thoughts in the comments section below.

This article tells you how to get fit for your Himalayan Trek. Whether you are trekking for the first time or are an experienced trekker, there is a training plan for everyone.

How to Get Fit for Your Trek - The Ultimate Fitness Guide 2022

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Why Fitness is Important for Your High Altitude Trek

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Please note that this is a special trek designed for stargazing enthusiasts. The trek fee is slightly more than the regular fee. Know more about the trek here. 

This is a trek specially designed for trekkers above 58 years. The itinerary is specially designed to be different from a regular trek. The trek fee is also Rs 3000 more than the regular fee (Please note this is only for Himalayan treks) Know more about the trek here.  

Our Adventure Therapy Trek is led by a trained therapist, who will guide you through reflective and therapeutic exercises during the trek. To accommodate this expertise, the fee is ₹5,000 higher than our regular trek fee. Know more about the trek here. 

Please note that the family treks are meant for families with a child/children under 18 years of age. If you do not fit this criteria, you can register for any of our regular groups. Read more about family treks here.

Please note, this is an open Collaborative Leadership Programme with a focus on networking and building Collaborative Leadership skills for young professionals and university students. The trek fee is 5000 more than the regular fee. Learn more about the trek here: https://indiahikes.com/blog/open-collaborative-leadership-program

The Indiahikes Summer Camp aligns with the Adventurous Journey of the IAYP programme. Our treks provide a challenging outdoor experience where participants plan, train, and trek in an unfamiliar environment. They develop teamwork, leadership, and resilience while navigating trails, camping, and engaging with nature—fulfilling all the requirements of the IAYP Adventurous Journey.

You are joining our waitlist. Here are a few guidelines that you should keep in mind:

The chances of getting a confirmed slot totally depend on the cancellations we receive from confirmed trekkers. The cancellations cannot be predicted hence are uncertain.

We close the movement of the waitlist 7-15 days before the trek starts.

You don't have to pay right now. You will receive a notification upon confirmation of your slot. You will have 24 hours to pay and confirm your booking.

We are known for our pioneering safety practices in trekking. Microspikes, oximeters, and BP checks became standards thanks to us. In the mountains, emergencies don't care who you're with—everyone knows that when trouble hits, you look for the yellow tents of Indiahikes. When you join our treks, we first make our No-Compromise Safety Promise. It’s our unwavering commitment to keep you safe, no matter what.

Our No-Compromise Safety Promise

Our commitment to the environment is relentless. We don’t just encourage responsible trekking; we insist on it. That’s why our Green Trails principles are non-negotiable. They don’t involve just our trekkers or our staff members. Our entire trek processes and policies are designed to favour the environment, even if it is often counterintuitive to our business.

Our No-compromise Sustainability promise

More than 30,000 trekkers trek with us every year. In addition, our outdoor learning division (InSoul) has participants from the who’s of the education organisation in India, from the IIMs to BITS to top international schools. More than 5,000 participants from these institutions trek with us annually. We do not spend a single rupee on advertising to get these participants. Our reputation precedes us.

We are India’s largest trekking organisation

We are pioneers in trekking. Since 2007, we have documented and brought out most of India’s famous treks: Roopkund, Rupin Pass, Buran Ghati, Kedarkantha, Kashmir Great Lakes, Tarsar Marsar, Phulara Ridge—the list goes on. In 2023-24 alone, we brought out nine new treks in Indian trekking. We know treks better than anyone. This comes directly from the reason why Indiahikes was born: to bring out trek information and enable trekkers to trek on their own. We believe everyone must trek.

Being pioneers of trekking in India

We focus on designing transformative experiences. Our trek leaders conduct thought-provoking exercises that help you reflect and contemplate. This impact stays with you for a long time. Trekkers return feeling energised, more confident, or developing abilities to deal with difficulties. Many have changed careers, rethought their core values, become more humble, shown gratitude to others, or started a new fitness journey. 

Our treks are transformative

5 Reasons Why Indiahikes

Trekking comes with uncertainty. Weather, terrain, and setbacks are part of the journey. We embrace them with resilience and openness—each challenge makes us stronger and more appreciative of nature's beauty.

We blend into nature, not the other way around. We avoid shouting, loud music, and noisy games. In silence, we hear birdsong, streams, and the wind—inviting peace, reflection, and a deeper connection with nature.

We protect the environment by minimising waste, reusing resources, and picking up litter. We carry eco-bags, segregate waste, and inspire others to preserve trails. Sustainable trekking ensures these mountains remain beautiful for future generations.

We carry our load as much as possible, manage our gear, and stay prepared for all situations. Self-sufficiency builds confidence, independence, and respect for fellow trekkers, support staff, and the trail itself.  

Trekking is not a solo act. We wait for each other, share burdens, and uplift teammates. By putting the group first, we build strong bonds and help everyone complete the trek joyfully.

We train well before our treks. This helps us walk longer, handle emergencies, and contribute to the team. Fitness ensures we are never a burden and always ready to help when needed.

Trekking in the Himalayas comes with challenges such as heavy rain, roadblocks, floods, landslides, and permit restrictions imposed by the government. These situations are not within Indiahikes' control. 

Before you register, please be prepared for the possibility that your trek might be called off due to these uncontrollable factors. In such cases, Indiahikes will make every effort to offer you a safe alternative trek. If that isn't possible, we will cancel your trek and issue a voucher for the trek fee in line with our standard cancellation policy.

However, if you would like to receive a full refund of your fee under such circumstances, opt for the Indiahikes Shield while registering. This shield grants you the option to receive a refund in case your trek is cancelled due to external reasons. 

Why you should opt for Indiahikes Shield 

Security concerns and government orders often lead to last-minute cancellations in Jammu & Kashmir. While we make all the preparations to run the trek, we cannot guarantee that the trek will run. If such a situation occurs, we will try to organize an alternate trek within J&K or Himachal Pradesh, wherever possible. If not, we will cancel the trek and our cancellation policy will apply.

Such circumstances are under nobody's control, but it's best to be well-prepared.  As trekkers ourselves, we understand the loss that you go through when such circumstances arise. To protect against such circumstances, we have the Indiahikes Shield - where you can avail a return of your full trek fee by paying a small additional charge.  

We suggest you opt for the Indiahikes Shield, which will protect your trek fee during such uncertainties. You will find the option during the registration process.

Why you must opt for Indiahikes Shield on Kashmir Treks

When you offload, a mule or porter will carry your belongings.

Offloading is for those with injuries, health issues or other limitations

Book via Your Profile after trek registration. 

We will provide you with a weather-resistant kit bag to transfer your belongings.

The kitbag will be carried by mules or porters.

You will not need a backpack if you're offloading. However, you will need a small day pack.

Find details about the Indiahikes Offloading Process here.

At Indiahikes, we strongly believe that children must trek. Children aged 14 and below qualify for a 30% trek fee scholarship. Check out this article to learn more.


For every ten adult members (aged 15 and above) of the group, we waive off the trek fee for one person. Indiahikes will reimburse the said trek fee after you complete your trek.

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