6 Must-Do Exercises Before Trekking | 2nd Is Important

You must be planning to go for a mountain trekking, right? Of course, that’s why you’re reading this post. 😛

But what I LIKE about you is that you’re ready to put efforts into getting your body ready for it.

That’s why in this post I’ve written some useful and effective exercises that will prepare your body for your upcoming mountain trekking.

You may refer to “Table of Contents” for your ease.

Why Exercise Is Important Before Trekking?

Can you believe that over 90% of the first time trekkers think that a fit body is not required for going on a trek?

But soon after they have been through their first trekking, they realise that it’s not the truth.

In fact, you should start exercising weeks before the trekking day. For a long hike, you should start at least 8-10 weeks prior.

And the reason why doing exercise is important before trekking is to give your body parts a kind of warm-up.

You’re about to go towards a higher altitude, so the level of oxygen will be less over there. Hence, to cope up with this, a daily walk/running and stretching is a must as it prepares you for the main day.

So, without wasting much time we will straight away proceed further to some best exercises.

6 Exercises To Do Before Trekking To Prepare Your Body For It

1. Running/Speed Walking

Let us start with the basic one. You must be thinking that why I’m telling you such a normal thing

But just think about it. Do you really count 10,000 steps a day? I bet most of you people don’t even think of it. Comment down and let me know about it.


Why run/walk?

It is necessary because a warmed-up body has very fewer chances of internal injuries while doing an exercise or stretching out your body.

You should start doing 20-40 mins of running/walking to warm up your body and prepare it for exercise.

No! I’m not saying that tie your shoes and do it from the very first day. I mean to say that start doing it and slowly improve your running time.

2. Lunges

This is a must-do exercise so as to strengthen your thigh muscles. It will make your thighs strong enough to do trekking even on a very difficult trek.

Downhill-Lunges- Exercises-before-trekking

Stand straight with your feet 6 inches apart. Step forward with your right leg, lowering your body until both of your knees bent at 90 degrees as shown in the image. Then come back slowly to the original position. Do the same for the left leg.

You can do the lunges around 20-30 times, as per your strength. This will make your thighs more strong and stable.

This one can be tuff in starting if you have an extra dose of fat or your muscles are rigid. Don’t mind my words. I’m just preparing you for the trek day.

3. Step Exercise

You must be aware of this exercise. Many of you have even done step exercise earlier. If you are not sure, have a look at this image.

Step Exercises-before-trekking
Step Exercise

The above image shows you how to do step exercise.

You don’t need such accessories to do this. Just find stairs inside your home.

It’s basically step up and step down exercise. All you need to do is put one step up (1), then another step up (2), the then first step down (3) and then another step down (4).

You just need to do this 1234, 1234, and so on. You may take support (if needed). Do it twice, 25 times each.

This step exercise makes your thighs work and provides stability.

4. Squat Exercise

Squats is one of the lower body exercises. It is also an important exercise to do before trekking, as it strengthens your leg muscles.

Squat Exercise
Squat Exercise

First, standing straight, you need to widen your legs up to the width of your shoulder. Keeping back straight and hands straight in front of your eyes, you need to go down slowly as shown in the above image. After holding the position for 2-3 seconds, get up slowly.

Remember, your back should be straight while doing this down and up. This down & up counts as 1. You need to do 2 sets of at least 20 counts each.

This exercise provides you with inner strength and stability.

5. Planks

This is a great core exercise as it has many benefits. Doing this will help you in improving body posture, strengthening backbone, and making your body flexible.

Plank Exercise
Plank Exercise

To do this exercise, first, you need to lie down straight with your stomach facing down. Then, you need to lift yourself up taking the support of your toes and your elbow, as you can see in the image above.

You need to stay in this position for at least 15 seconds, and you may hold up to a minute or two, as per your strength. After doing a set you may have a few seconds of a break. Do at least 3 such sets.

Remember, your elbow must be in a straight line with your shoulders, so as to reduce the pressure on the shoulder joints.

It is one of the best exercises to do before trekking as it improves your inner strength.

6. Body Stretching

In the end, stretching your body is a must. It is an important part of your exercise that you really can’t ignore.

Stretching exercises before trekking

You may check out various articles available on google regarding the different angles of stretching.

However, I want to show you some benefits of body stretching:

  • Helps to reduce the risk of internal injuries
  • Relaxes your body after the hard work you did
  • Increases the blood circulation in your whole body
  • Lowers back pain and improvise your body posture


In short, these are the 6 exercises which you should do before preparing for trekking:

  1. Running/Speed Walking
  2. Lunges
  3. Step Exercise
  4. Squat Exercise
  5. Planks
  6. Body Stretching

I hope you enjoyed reading the post and clear with the must-do exercises before trekking. I also hope that you’ll start doing these exercises from today onwards.

And Yeah, if you don’t mind sharing, comment down the place where you are planning to go for trekking. I really want to know this. 😛

I would really love if you guys connect with me personally. You guys can connect with me using Instagram and Facebook. Also, you may contact me here.

Thanks for reading. Keep Gliding!

Posted by Shivam

Hey, I'm Shivam, a travel blogger and a digital marketer. I believe in sharing my knowledge and experiences via blogging. I love travelling to different places and making wonderful friends around the globe. So, what are you waiting for? Go check out about me and say hello!

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