Preparing for a Trek in Nepal -List of Training Guidelines

Let’s cut short on other discussions and jump directly into the main point.

Why Preparing for a Trek is Important??

Trek comprises of a long arduous journey.

The enormous heat produced during walking, hot scorching sun, cold gust of wind, altitude sickness and dizziness, fried-legs and fatigue are few of the undesired results of trek. Much similar to sports, Trek can turn out to be an Ordeal, however, you can prepare yourself to enjoy it!!

… that high-altitude exposure can cause subtle white and grey matter changes to the area of the brain involved in motor activity.

In Nepal, the high hills and mountain terrains are quite rough to hike. The unprecedented altitudes, chilled weather, uneven terrains and fatigue can take its toll during the trek, therefore training can help you adapt the alien environment much easier. Preparing for what is to come is essential to ensure you won’t fall back or quit in the middle!

List of Physical Preparations for Trekking 

It’s recommended to begin training 2-3 months prior the trekking. Some of the most used training practices are as follows; (Courtesy: TrekFitness)


walking lunge

  • Begin with a static lunge.
  • Draw your pelvic floor and belly button inward just prior to stepping forward.
  • Instead of pushing off with your front foot and returning to the start position, push off with your back foot and step into a second lunge with other leg.
  • Perform 12-20 repetitions in total with perfect form.


one leg balance

  • Stand tall with good posture
  • Slowly lift one leg off the floor and hold onto the knee
  • Maintaining good posture with the shoulders back and relaxed, try to balance for as long as possible
  • Build up to to 1 Minute
  • When you can comfortably balance for one minute then progress this exercise by closing your eyes (make sure you’re in clear area)

#3 SQUAT with POLE

squat with pole

  • Stand with fee wide enough for you to squat down between your legs, holding on to a support. Position your head up over your shoulders and your shoulders in line with your hips.
  • Draw your pelvic floor and belly button in. Descend slowly by bending at the knees and hips.
  • During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
  • Whilst continuing to draw pelvic floor and belly button in and maintaining optimal alignment, “drive” through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift towards the toes. The knees should track over the second and third toes.
  • Perform downward reps slowly and concentrate on the descent and the squat position.
  • Perform 12-20 repetitions with perfect form.

#4 Slow Walking

Slow walking

  • Stand tall with good posture.
  • Start walking as slowly as possible -the key is to always be moving but to move as slow as you can.
  • The slower you proceed the more you’ll develop your balance and ankle stability.
  • To increase the challenge, close your eyes as you perform this exercise.
  • Perform for 2 -3 minutes.

#5 Bosu Lunge
#6 Step-Downs
#7 Obstacle Hops
#8 Multi-Directional Lunge (Download Training Materials for more)

Types of Trek

In general, trek can be divided into 3 Categories:

#1 EASY Trek >>Treks which are shorter in nature and do not involve crossing higher altitude, struggling with extreme weather or fatigue. Eg;

#2 MODERATE Trek >>Treks which are moderate in length, altitude or weather. Beginners may find such treks harder in nature but are easily countered by the experienced trekkers. Physical fitness and training can be very helpful to cut some slack in such treks. Eg;

#3 STRENUOUS Trek >>Treks which are longer in nature and involve crossing difficult terrains; high mountain passes. The most important aspect of this trek is to involve in nomadic lifestyle; struggling with extreme weather, relishing in non-restaurant meals and countering the unmerciful walksEg;


List of Physical trainings for trek.pdf
3 Basics for trekking.pdf
Shoulder Exercise during Trek.pdf


3 thoughts on “Preparing for a Trek in Nepal -List of Training Guidelines

  1. Pingback: Preparing for a Trek in Nepal -List of Training...

  2. Pingback: Preparing for a Trek in Nepal -List of Training Guidelines | CHIARA SAKT

  3. Pingback: How to prepare for a trek in Nepal: A 9 step guide

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