How to Train for High-Altitude Trekking

Brooke Barber
Mar 25
3 min read

Dreaming of summiting Kilimanjaro, trekking to Everest Base Camp, or conquering the Inca Trail? These adventures promise breathtaking views and life-changing experiences—but they also come with the challenge of high altitude, and strenuous ascents and descents. Training properly can make all the difference between an incredible trek and a miserable struggle. Here’s how to prepare your body for the demands of high-altitude hiking.

1. Build Your Cardiovascular Endurance

At high elevations, the air is thinner, meaning your body gets less oxygen with each breath. To compensate, you’ll need strong cardiovascular endurance. Training should include:

Hiking with a loaded backpack: Start with shorter hikes and gradually increase both distance and elevation gain.
Running, swimming, or cycling: These improve lung capacity and stamina. Focus on long-duration, moderate-intensity workouts.
Stair climbing or incline treadmill walking: Since most high-altitude treks involve steep ascents, mimic these conditions in your training. Doing these things with a weighted vest or weighted pack can be very beneficial.

2. Strengthen Key Muscle Groups

Your legs and core will be doing most of the work on the trail. Incorporate:

Squats, lunges, and step-ups: These build leg and glute strength and endurance.
Core exercises: A strong core helps with balance and stability on uneven terrain. Try planks, Russian twists, and hanging leg raises.
Resistance training: Using weights or resistance bands improves overall muscle endurance.

3. Train Your Body to Handle Lower Oxygen Levels

While you can’t fully replicate high-altitude conditions at sea level, you can help your body adapt by:

Sleeping at a higher elevation: If possible, train in the mountains and spend nights at increasing altitudes.
Using an altitude mask: Though not a perfect substitute, these can help simulate restricted oxygen intake.
Practicing breath control: Yoga, deep breathing exercises, and swimming can help improve your lung efficiency.
Train in heat: If you live at sea level and cannot manage to train at elevation before your trip, then train in heat! Heat can strain your cardiovascular system in a way that can help prepare you for altitude. So don't shy away from a hot workout and a lot of sweat! (Always be cautious with workouts in heat, and be aware of the signs of heat stroke.)

4. Simulate Trekking Conditions

Your training should resemble the demands of your trek as closely as possible.

Hike with a backpack: Carrying a pack with weight will prepare your body for real trek conditions.
Train in all weather conditions: Mountain weather can be unpredictable, so practice in rain, cold, and heat.
Wear your trek gear: Break in your boots, test your layers, and make sure your backpack is comfortable.

5. Acclimatization and Altitude Sickness Prevention

Even the fittest trekkers can struggle at altitude. To minimize your risk:

Ascend gradually: Follow itineraries that allow time for acclimatization. The slower you go, the better your body adjusts.
Stay hydrated: Dehydration worsens altitude sickness, so drink plenty of water. 3-4 L of water and 1-2 L of electrolytes is recommended at elevation.
Eat well: High-carb foods provide energy and help your body adjust. You burn a lot of calories on high altitude treks, so fuel early and often. Don't wait until you're already hungry before fueling.
Listen to your body: Headaches, dizziness, and nausea are signs of altitude sickness. If symptoms worsen, descend.

Ama Dablam Base Camp, Everest Base Camp Trek

Final Thoughts

High-altitude trekking is a challenge, but the rewards are beyond worth it. By training smart, building endurance, and preparing for the altitude, you’ll set yourself up for a successful and enjoyable trek.

Ready for your next high-altitude adventure? Join us on our upcoming expeditions to Everest Base Camp, Kilimanjaro, and beyond! Sign up for our newsletter to stay updated on trip launches, expert gear recommendations, and more!