Training for mountain climbing

You have signed up for a trekking or a mountain climbing trip. The trip is probably weeks or months away, but get started now on your training preparation to increase your odds of success and enjoyment. Build your training plan around the length and difficulty of your hike and what you will encounter.

Find activities that you like and fit into your schedule. Ideally you should commit to a mix of leg-centric cardio, full body workouts – anything that gets you breathing hard helps. Remember to cater for rest days. Focus your training efforts in the following way, assuming that you are in good health and injury- free:

Climbing conditioningDo as much uphill training as you can - it builds a different level of fitness than flatland. E.g. climb hills and stairs with a pack on your back.
Cardiovascular trainingAny exercise that raises your heart rate. E.g. Jogging/running, high intensity interval training
Strength trainingWork on your core, a major muscle group used in everything you do outside—especially with a pack. E.g. Cross-fit, weight & resistance training
Flexibility trainingTo increase your range of motion; to increase performance and reduce risk of injury. E.g. Stretching exercises, Yoga, Pilates

Proper form is key to staying injury-free. If you are not sure you are doing something properly, hire a trainer to help build a programme and work on your technique.

Our Recommended Weekly Training

Weeking Training Guide

This is our weekly recommended Stairs Climbing Training Guide

Training StairsTraining Stairs 1Training 40 storey stairs








Weeking Stairs Climbing Guide


Here are our  recommended Trail Training Guide

Training BTH Training BTH Stairs Training - BTH SRJ

Circuit 1 BTH - Basic Conditioning Trg

Circuit 2 BTH - Intermediate Conditioning Trg

Circuit 3 BTH - Advanced Conditioning Trg

Circuit 4 BTH - Endurance Trg