Getting fit for a trek is intimidating. You might not know what goals to set and how to reach them. That is why we designed three trek-specific workout guides for you.

Complete the guide over the course of one month. With each week your muscles will shape up and get ready for the steep ascents and descents of the Himalayas!

Save these images for easy access when you’re working out.

Before we get into the schedule you should follow, once you start your trek fitness, it’s easy to just focus on the runs. This happens with many trekkers. Many times, strength training gets sidelined. This is why we have consciously incorporated strength training into your trek fitness routine.

Stretching and strengthening exercises for your trek

Stretching and Strengthening Exercises for Your Trek

The key to avoiding injuries on your fitness journey is to start by stretching. Here are some videos to help you get started.

Fitness plan for easy-moderate treks

5-6 km each day | Gradual ascents and descents | Max. altitude about 12,500 ft.

There are no technical sections on these treks, but there could be small sections of steep gradients or tricky patches that require you to be surefooted.

Refer this chart to plan your fitness routine for easy-moderate treks

- Keep the distance of your run/walk to just 2 km (Week 1), 3 km (Week 2), 4 km (Week 3), and 5 km (Week 4) on running days. Do not increase the distance.

- For Strength Training, do at least 10 repetitions and 3 sets of all the exercises mentioned.

- Take your rest days seriously, and rest. Your body recovers quickly when you rest.

- When you climb stairs, target for at least 15 floors (20 stairs per floor), and repeat it for 3 sets.

- Once you can comfortably run 5 km, the following weeks are focused on building speed.

- On every run day except when you run easy, run 5 km with an intention to finish within 38 minutes. Do not worry if you are not there yet. You will get there by the end of Week 8.

- Strength Training days will be the same as the previous 4 weeks. If you can easily do 10 repetitions and 3 sets of each exercise, increase your repetitions to 15 or 20 in each set.

- For stair climbing, add an 8-10 kg backpack and climb for the next 4 weeks.

What is a repetition and a set? Repetition is the number of times you repeat the workout. A Set is a combination of repetitions, usually performed three or more times during the workout session. For example, doing 10 push-ups, 3 times (10x3=30 push-ups) will constitute 10 repetitions and 3 sets.

Fitness plan for moderate treks

6-8 km each day | The ascents and descents could get steep | Max. between 13,000 ft to 14,000 ft.

You’ll come across tricky patches frequently (like snow or scree), which require you to navigate with a certain amount of caution. There might also be small stream/river crossings.

Refer this chart to plan your fitness routine for moderate treks

To elaborate further, here is an easy plan for you to follow:

- On every run day except when you run easy, run 5 km with an intention to finish within 35 minutes. Do not worry if you are not there yet. You will get there by the end of Week 8.

Fitness plan for moderate-difficult treks

Fitness Plan for Moderate-Difficult Treks

8-12 km each day | Gradual to steep ascents and descents | Max. altitudes of 15,000+ ft.

Expect technical sections (such as rockfall zones, near-vertical sections, glacier walks), which our technical teams will help you navigate.

Refer this chart to plan your fitness routine for moderate-difficult treks

- Keep the distance of your run/walk to just 3 km (Week 1), 4 km (Week 2), and 5 km (Week 3 onwards) on running days. Do not increase the distance.

- On every run day except when you run easy, run 5 km with an intention to finish within 32 minutes. Do not worry if you are not there yet. You will get there by the end of Week 8.

Fitness plan for difficult treks

12-20 km each day | Extremely steep ascents and descents | Max. altitudes till 19,000+ ft.

Technical sections (such as rockfall zones, near-vertical sections, glacier walks, boulder and scree sections) are an everyday affair. Some sections can only be crossed with the help of our Technical Staff.

Difficult treks are the most demanding, which is why we take only those trekkers with prior trekking experience on them. 

To do a difficult trek, target running 10 km within 60 minutes consistently. This will be possible only if you can run 5 km within 30 minutes comfortably before signing up for a difficult trek.

This fitness chart will help you get there by following the plan for 8 weeks (or 2 months) before the start of your trek.

You will receive a questionnaire asking for your current fitness level and high altitude experience. Only those who have prior high altitude trekking experience will be allowed to sign up for difficult treks.

Refer this chart to plan your fitness routine for difficult treks

- Keep the distance of your run/walk to just 5 km (Week 1), 7 km (Week 2), 10 km (Week 3 onwards) on running days. Do not increase the distance.

- Once you can comfortably run 10 km, the following weeks are focused on building speed.

- On every run day except when you run easy, run 10 km with an intention to finish within 60 minutes. Do not worry if you are not there yet. You will get there by the end of Week 8.

Sometimes you may join a trekking group late — less than 30 days to the trek start date. This puts enormous pressure on the training schedule.

In such a situation, start training without losing a day’s delay. You need to compress the training schedule so that it can quickly get you to the cardiovascular threshold of being able to cover 5 km in 40 minutes.

Increase the jogging distance by 0.5 km everyday instead of the 0.25 suggested earlier.

Start by the slowest jog possible by you. Look to see the maximum distance that you can cover without feeling overly fatigued.

The next day, look to increase 0.50 km over the starting distance. Do not worry about the time being taken.

The subsequent day, add another 0.50 km over the last distance covered. Again, do not worry about the time being taken.

Continue the incremental increase of distance for 4 days in a row. On the 5th day take a break. Allow your muscles to recover.

From the sixth day onward, jog for 4 days continuing to increase your distance by 0.5 km every day. Take a break every 5th day. Do not worry about the time being taken.

When you are able to get to a distance of 5 km, note the time taken to cover the distance. This is your starting time.

Over the next few days maintain this distance until your trek starting day. Allow your body to get used to the stress of jogging. This preparation is crucial for the success of your trek.

An ideal benchmark is to cover 5 km in 40 minutes (averaging 8 minutes per kilometer). If you are above 40 years old, then 5 km in 45 minutes would be your benchmark (avg of 9 minutes per km)

The minimum you must aim to do if you are short on time is be able to jog for 4 km in 32 minutes. This is minimum but not ideal. The longer distance you cover, the more endurance you get.

How children can get fit for a high-altitude trek

How Children Can Get Fit for a High-Altitude Trek

We've noticed that many families have started stepping out on high altitude treks with their children. It's a heartening trend! 

But if your child has not trekked in the Himalayas, or locally, or has not been physically very active then you must watch these videos.

Preparing for a trek can be intimidating. We have designed three trek specific guides to help you with your trek fitness.

Trek Fitness Guide for Himalayan High Altitude Treks by Indiahikes

A Complete Trek Fitness Guide for Himalayan High Altitude Treks - From Easy to Difficult Treks

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.  

Please note that this is a special trek. The trek fee is Rs 5000 more than the regular fee. Know more about the trek here. 

Please note that the family treks are meant for families with a child/children under 14 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.

You are joining our waitlist. Here are a few guidelines that you should keep in mind:
1. Your chances of getting a confirmation are high, but not certain. 
2. 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.
3. We close the movement of WL 15-20 days before the start of the trek.

When we brought out new trails in Indian trekking, safety came with us. Back in 2012, we were the first to introduce microspikes, and two years later, pulse oximeters became standard thanks to us. Nobody does safe treks like Indiahikes. 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.

We are India’s safest trekking organisation

We are pioneers in trekking. Since 2007, we have brought out treks that have become India's most famous treks: Roopkund, Rupin Pass, Buran Ghati, Kedarkantha, Kashmir Great Lakes, Tarsar Marsar, Brahmatal, Phulara Ridge—the list goes on. In 2023 alone, we brought out five 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 are pioneers of treks in India

More than 25,000 people trek with us every year. We are the largest trekking organisation in India. 24% of our trekkers come back to trek with us every year. Over 4,000 students from the top educational institutions trek with us every year. Aside from this, families with children choose to trek with Indiahikes knowing that our treks are the safest. We have taken over 8000 children trekking so far, and the number continues to grow. 

We are India’s largest trekking organisation

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

Since 2012, we have pioneered sustainable practices that have become standard in trekking. Using eco-bags, our trekkers have cleared over 120 tonnes of litter from the mountains. We do not carry packaged foods; instead, we serve freshly made food. We do not light campfires; we carry coal to light angethis to keep you warm. Our bio-toilets not only keep our toilets odour-free but also enrich the soil. When you trek with us, you leave mountains better.

We are India's most sustainable trekking organisation

5 Reasons Why Indiahikes

If you are unable to complete a trek, or if you love a trek, you can repeat it with us anytime. You don’t have to pay us for it. See our thoughts behind this here.

You’re guarded with our trek again philosophy

Our thrice-a-day oxi-metre checks keep altitude sickness at bay, never allowing you to reach a point where you need evacuation.

Daily 3-time health checks keep you safe at any altitude

With around 30% of our trekkers being women, all women, including those travelling solo are comfortable to join any of our groups.

Join any group, they are all women-friendly groups 

Our kitchen teams understand your needs as a vegan (or a Jain). We will take special care of your food, even in the remote Himalayas. 

We have specially designed bio toilets to ensure you have no sight or smell in toilets, at the same time making sure the toilets cause no harm to the fragile ecosystem we trek in.

Be comfortable and sustainable with bio toilets

We’ll admit it. Our love for food surpasses our love for minimalism. Expect freshly cooked, multi-cuisine food at all camps, designed to meet your nutritional requirements and keep your taste buds happy!

Fitness And Nutrition Tips

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