How to Increase Stamina for Trekking: 14 Exercises and Tips

If you’re planning how to start hiking, then one of the biggest things to focus on is building up your fitness and endurance. This is even more true if you’re preparing for a long, multi-day trek.

Knowing how to increase stamina for trekking is essential if you’ve got a big trek lined up. With a bit of training, you’ll have a far more enjoyable time on the trail. 

After all, trekking should be about enjoying your surroundings, not struggling to get to the end of the trail each day. 

At Skyhook, we offer some of the world's greatest trekking experiences. Of all the treks we’ve been involved in, we can confidently say that improving your physical stamina for them is the most important way to make the trek more fun. 

With that in mind, here’s how to increase stamina for trekking.

One of the easiest ways to improve your hiking stamina is by increasing your daily step count.

Walking is a low-impact way to get your body used to being in motion for longer periods. If you usually take 3,000 to 5,000 steps a day, try to aim for 7,000 first, and then gradually increase to 10,000 steps or more. 

It may seem simple, but you'll strengthen your muscles, bones, and ligaments, especially in your feet and legs.

Just look for easy ways to add more steps to your daily routine. Park farther away from your destination when running errands. 

Take the stairs instead of elevators or escalators. Walk your dog for longer distances. 

You can also plan to walk during your lunch break or while catching up with a friend. The more you move, the more your body adapts, especially your legs and hips.

And if you want to take it up a notch, try incorporating uphill and downhill walking into your routine. Walking on varied terrain helps to prepare your body for the uneven surfaces and inclines you'll face while hiking. 

If you’re wondering how to build endurance for hiking, daily walking is the easiest and best option. However, on top of this, you should also try to include some steady-state cardio.

Steady-state cardio is any kind of cardiovascular exercise done at a moderate intensity for an extended period. 

We’d recommend trying to include at least one hour of steady cardio each week. This allows your cardiovascular system to adjust to prolonged periods of physical activity, similar to hiking.

Good steady-state cardio exercises include brisk walking, jogging, cycling, or using an elliptical machine. 

These activities help keep your heart rate up over a longer period, which mimics the effort required to hike uphill or over long distances.

You may think that increasing stamina for trekking is all about cardio. While cardio is essential, don’t forget to work your muscles too. 

Many people overlook it, but hiking involves various muscle groups. Strengthening those muscles will make your hikes easier and more enjoyable. 

And when you compare hiking vs. trekking, a major difference is that, with trekking, you need to carry a heavy backpack for a long time. This makes muscle strength essential.

Focus on your lower body, core, and upper body. Compound exercises like squats, lunges, and deadlifts are great for your legs and hips. 

Single-leg movements, such as step-ups, help improve your balance and stability, which are key when you're walking on rocky or uneven trails. 

Strengthening your core muscles will help you maintain balance and reduce the strain on your lower back, especially when carrying a backpack.

Don't forget your upper body either. When you're carrying a backpack on a long trek, a strong back, shoulders, and arms can make a huge difference. 

Exercises like rows, push-ups, and shoulder presses help build the muscles you need to handle the weight of a pack.

Include strength training at least two to three times a week. Start with lighter weights and higher repetitions, then gradually increase the intensity over time. This will help you build functional strength that translates to the trail.

Breathing is a critical factor in hiking, especially on steep inclines. Good breathing techniques are one of the easiest and most effective practices to focus on when planning how to get in shape for hiking.

When you take shallow, fast breaths, your muscles aren’t getting enough oxygen, which causes you to tire out more quickly. Learning to breathe correctly can seriously boost your stamina.

Practice deep, rhythmic breathing. Focus on inhaling deeply through your nose and exhaling through your mouth. Try timing your breath with your steps. 

For example, you could inhale over four steps and then exhale over the next four. Adjust this rhythm depending on the intensity of the hike or terrain.

Fueling your body with the right nutrition is essential for keeping up your energy levels and stamina while trekking. 

Hiking takes a lot of energy, and if you don’t eat properly, you may find yourself running out of steam before the hike is over.

Before heading out, eat a meal or snack that includes a balance of protein and complex carbohydrates. Protein helps build and repair muscles, while carbs provide long-lasting energy. 

Think of meals like oatmeal with nuts, a peanut butter sandwich, or a protein bar with some fruit.

During the hike, bring snacks that are easy to carry and eat. Trail mix, energy bars, and dried fruits are great options. Make sure you're eating every couple of hours to keep your energy levels stable. 

Hydration is equally important. Always bring enough water with you and make sure to drink regularly, even if you don’t feel thirsty.

Pacing is one of the most crucial skills for building trekking stamina. 

Trekking isn’t a sprint - it’s about consistent, steady effort over time. If you go too fast too soon, you’ll burn out quickly, leaving you tired long before the hike is over.

Start with a slower pace at the beginning of your hike, allowing your body to warm up. As you get more comfortable, you can gradually increase your pace. 

But even then, maintain a speed that you can comfortably sustain for several hours. This will conserve energy and prevent fatigue.

If you're hiking uphill, it's especially important to slow down. Break the climb into smaller sections, taking short breaks if necessary, but try to avoid stopping for long periods. 

Stopping too much can actually make it harder to get going again.

If you want to know how to increase stamina for trekking, don't only focus on your physical fitness. Your mindset plays a huge role in your hiking stamina. 

Hiking, especially on challenging trails, requires mental resilience. The way you talk to yourself and approach difficult moments can make or break your experience.

Start by embracing discomfort. Hiking can be tough, especially when you’re climbing steep terrain or pushing your limits. Instead of focusing on how tired or uncomfortable you feel, try reframing those thoughts. 

Tell yourself, “I’m strong” or “I’m proud of what my body can do.” Focusing on the positive helps shift your mindset from frustration to gratitude.

Finally, practice delayed gratification. Many hikes require hours of effort before you reach your goal, whether it’s a summit or a beautiful viewpoint. 

Learn to enjoy the process, rather than just focusing on the end result. This mindset shift will make long hikes feel a lot more rewarding and enjoyable.

Trekking often involves climbing hills or navigating steep inclines, which can be difficult if you're not used to it. To build stamina for uphill sections, try climbing stairs regularly. 

Stair climbing strengthens the same muscles you use when hiking uphill - your glutes, quads, and calves.

You don’t need a mountain to get a great workout. Find a long set of stairs in a park or even use the stairs in your building. If you're at the gym, the stair climber is an excellent machine that simulates climbing. Start with shorter sessions and gradually increase your time or the number of flights you climb.

If you know what to bring hiking, then try to also do this with your full trekking gear as a weight. This will help you boost the intensity of your training.

Running or jogging is another great way to build hiking stamina. 

It strengthens your heart and lungs, preparing them for challenging trails. If you're new to running, start with a combination of walking and jogging. Gradually build up to running for longer distances.

Trail running is particularly helpful because it mimics the uneven terrain of hiking. Running on hills and uneven surfaces improves your balance, coordination, and leg strength. These are all crucial for hiking. 

If you're not near trails, try running on a treadmill with an incline to simulate uphill conditions.

Cycling is a fantastic low-impact way to build leg strength and endurance for hiking. 

It targets your quads, hamstrings, calves, and glutes - the same muscles that work hard during hikes. Regular cycling strengthens your legs without the same pounding impact that running has on your joints.

If you have access to a bike, try incorporating cycling into your weekly routine. Whether you cycle on a stationary bike, road bike, or mountain bike, it will help improve your stamina in a big way. 

For an extra challenge, cycle on hilly terrain or increase the resistance on a stationary bike. This builds strength and simulates climbing hills.

Swimming is another excellent full-body workout to help build your hiking stamina. It works your arms, legs, and core while being easy on your joints. 

If you’re recovering from an injury or looking for a low-impact exercise, swimming is ideal. It strengthens your muscles without putting stress on your joints, making it a perfect complement to hiking training.

Try to swim a few times a week, alternating between different strokes to work various muscle groups. 

If you don’t have access to hiking trails or live in a flat area, gym machines can help simulate the conditions of a hike. 

Use a treadmill with an incline to mimic uphill hiking or a stair-climbing machine for even more intensity. Elliptical machines with resistance are also excellent for building endurance and leg strength.

Vary your workouts by increasing the incline or resistance to challenge yourself. Gym machines allow you to practice the same movements and intensity as hiking without leaving the city. It’s a convenient way to build strength and endurance for the trail.

Cross-training with exercises like yoga and pilates can also be a great way to boost your hiking stamina. These practices improve your flexibility, balance, and core strength - all essential for hiking.

Yoga increases flexibility, preventing injuries and improving your range of motion while trekking. It also improves your breathing and mindfulness, helping you stay calm and focused on the trail. 

Pilates is excellent for strengthening your core. This is important for maintaining balance on uneven terrain and supporting your posture while carrying a backpack.

Hill repeats are a great way to specifically train for the uphill challenges of trekking. 

Find a hill in your area and walk or jog up it repeatedly. Start with shorter, smaller hills and gradually increase the distance or steepness over time.

Hill repeats are tough, but they build strength in your legs and improve your cardiovascular endurance. By practising hill repeats you’ll find that hiking up steep sections becomes easier and less draining.

Whether you’re training for an Everest Base Camp trek or the Tour du Mont Blanc, improving your fitness is key to a great experience. Knowing how to increase stamina for trekking isn't that tough either, but a bit of preparation will make an enormous difference when you’re on the trail.

Ready to join the trekking experience of a lifetime? Check out the many amazing hiking and trekking tours we offer, to experience some of the most incredible destinations around the world.