How To Train For Big mountains
High-altitude treks aren't just scenic walks — they're a test of patience, lungs and mindset. Whether you're aiming for Mount Kilimanjaro (5,895m), Toubkal (4,167m), or Everest Base Camp (5,364m), the right training can mean the difference between summiting with joy and struggling with every step.
Let’s break down exactly how to prepare — gym vs outdoor training, strength vs cardio, mindset vs muscles.
🏋️♀️ Gym vs Outdoor Training. Which One’s Better?
Both — but for different reasons.
Training TypeBest ForExamplesGym TrainingStrength, endurance & controlled progressionStairmaster, incline treadmill, weighted lunges, squats, deadliftsOutdoor TrainingReal terrain, mental resilience & testing gearHill hiking, long-distance walks, uneven terrain, windy/rainy hikes
Think of the gym as your lab — where you isolate muscles and build power.
The outdoors is your battlefield — where you simulate summit day conditions.
🧗♂️ The Trekker’s Weekly Training Blueprint (10-16 Weeks Before Departure)
DayFocusExample WorkoutMonLeg StrengthSquats, lunges, deadlifts (3-4 sets each)TueIncline Cardio30-45 mins Stairmaster or incline treadmillWedRecovery WalkLight 5-7km walk or yogaThuEndurance1-hour uphill cycling or rowingFriCore & BalancePlanks, step-ups, single-leg workSatLong Outdoor Hike2-6 hours with a backpack (add weight gradually)SunRest or light stretchFoam rolling / swimming
🎒 Train With the Gear You’ll Trek In
Don’t wait until Day 1 of your expedition to discover your boots hate you.
✅ Wear your boots during hikes
✅ Add weight to your backpack gradually (start with 5kg → aim for 10-12kg)
✅ Train with trekking poles if you’ll be using them
Your body should already be familiar with your gear before your trek starts.
🌬️ Altitude Prep - How Do You Train for Thin Air?
You can’t fully simulate altitude at sea level unless you have access to altitude chambers. So instead, train your cardiovascular system to work under fatigue:
Finish intense sets with controlled breathing only through your nose
Do breath holds during low-intensity walks
Try interval training — sprint 30 seconds, walk 1 minute
Most importantly: pace yourself. Summit day isn’t about speed — it’s about rhythm.
🧠 The Mental Game
Climbing big mountains is 30% physical, 70% mental.
Train in the rain.
Go hiking when you don’t feel like it.
Learn to keep moving when it’s uncomfortable — slowly, but steadily.
That's the true summit mindset.
Final Word: Train Smart, Not Just Hard
You don’t need to be an athlete to climb Kilimanjaro, Toubkal, or EBC — but you do need consistency, discipline, and grit.
Start now. Build up little by little. When you reach the summit, you’ll know: every squat, every hill, every ache was worth it.
Your mountain is waiting. See you at the top. 🏔️
