A simple twelve-week plan to build the leg strength and stamina for five to seven hours of walking a day.
Table of contents
You don't need to be an athlete to trek in Nepal, but you will enjoy it far more if your legs are ready for consecutive days of uphill walking. Start about twelve weeks before you fly.
Weeks 1 – 4: build a base
- Three 45-minute cardio sessions a week: brisk walking, cycling, swimming or running
- One longer walk at the weekend, building to 2–3 hours
- Two short strength sessions: squats, lunges, step-ups and planks
Weeks 5 – 8: add hills and weight
- Hike on hills or stairs carrying a 5–7 kg daypack
- Build your weekend walk to 4–5 hours
- Try back-to-back days to feel how your legs recover
Weeks 9 – 12: simulate the trek
- Two consecutive long days with ascent and descent each weekend
- Walk in the boots and socks you will trek in
- Taper in the final week — arrive rested, not exhausted
Don't forget
Downhill is often harder on the knees than uphill: trekking poles and eccentric exercises like slow step-downs help. And no amount of training replaces acclimatisation; the slow pace on the trail is still the most important part of the plan.