Fitness Preparation for Trekking in the Alps

Tour of the Jungfrau - Fitness Preparation

Check out all the Essential Information for your 2025 trek HERE

So, you’ve signed up for an adventure in the Jungfrau region—trekking the beautiful trails of the Bernese Oberland! A good level of fitness is essential to fully enjoy your multi-day trekking holiday.

The Tour of the Jungfrau is challenging, and each day brings demanding terrain. Preparation is key to achieving your goal and enjoying the experience to the fullest. In the Alps, it’s more about the elevation gain and descent than the distance covered. Make sure you’re familiar with the daily statistics so you know what to expect.

TREK GRADING: We grade our treks from 1 to 4 (with 1 being relatively easy and 4 being the toughest), assigning each trek a grade based on terrain difficulty and the number of days of sustained trekking.

GRADE 3 - DIFFICULT: The Tour of the Jungfrau is classified as a Grade 3 trek, meaning it is physically challenging and requires a high level of fitness. This trek involves rugged terrain, including steep ascents and descents, with daily altitude changes that can exceed +/-1200 meters. Due to the demanding nature of the route, previous mountain trekking experience is highly recommended.

Trek Information

Trekking Fitness Top Tips

1Find Some Company
If you feel like you might be a novice trekker then find some company, maybe a local hiking group and build up to perhaps three full days of hiking. Get on to uneven ground, climb up and down, carry a rucksack. How do you feel about higher or more exposed sections?
2Reflect on your personal fitness
Take a little time to reflect on your personal fitness after doing this... How were your joints, balance, agility over uneven ground? Your ability to hold a reasonable pace both up and downhill? Often the downhills can be more stressful on knees and hips so remember your walking poles. Are you experiencing any niggles like blisters or injuries that need attention? Could you hold a conversation, enjoy the views, meet the challenge?
3Think about how well you can carry extra weight
We suggest that a day sac with 1.5 litres+ water, food, waterproofs, poles and extra layers could weigh in at around 8kg. There really is no compromise on these essential items in your day pack, but is there any potential to make changes in your own body weight to make you a more efficient mountain trekker?
4Evaluate the suitability of your trekking gear
Specifically which clothing, footwear, waterproofs, rucksac, poles, work well for you in the mountains? You need to be comfortable and protected from the elements, cool when its hot, warm and dry when its cold and wet. See our Kit List for further suggestions.
5How well do you recover from one big day of trekking to the next?
Is there anything that could help this? A good night’s sleep is an essential quality. Do a little research... timing of meals and fluids could be key here, or it could be that a short pre and post trekking routine of stretching, mindfulness, yoga could also work wonders to refresh you, even though a cold beer might be what we all crave at the end of the day!
6Consider whether you need a medical check up before your trek
If you feel this is a concern then ensure your doctor is aware of the duration and intensity of daily activity, altitude and temperatures that are involved.
7Complete our medical questionnaire
Be honest with this, many of us have health concerns and these may not necessarily prevent us from trekking, but for everyone’s comfort on the trek we do need to know. We are absolutely committed to chatting to you about any concerns, before you book is the best time to do this.
8Contact Us
Our final suggestion will always be to get in touch with us at Mont Blanc Treks if you are unsure about your health and fitness. We believe that time taken to discuss your individual needs is the best way forwards for a great holiday.
1Find Some Company
If you feel like you might be a novice trekker then find some company, maybe a local hiking group and build up to perhaps three full days of hiking. Get on to uneven ground, climb up and down, carry a rucksack. How do you feel about higher or more exposed sections?
2Reflect on your personal fitness
Take a little time to reflect on your personal fitness after doing this... How were your joints, balance, agility over uneven ground? Your ability to hold a reasonable pace both up and downhill? Often the downhills can be more stressful on knees and hips so remember your walking poles. Are you experiencing any niggles like blisters or injuries that need attention? Could you hold a conversation, enjoy the views, meet the challenge?
3Think about how well you can carry extra weight
We suggest that a day sac with 1.5 litres+ water, food, waterproofs, poles and extra layers could weigh in at around 8kg. There really is no compromise on these essential items in your day pack, but is there any potential to make changes in your own body weight to make you a more efficient mountain trekker?
4Evaluate the suitability of your trekking gear
Specifically which clothing, footwear, waterproofs, rucksac, poles, work well for you in the mountains? You need to be comfortable and protected from the elements, cool when its hot, warm and dry when its cold and wet. See our Kit List for further suggestions.
5How well do you recover from one big day of trekking to the next?
Is there anything that could help this? A good night’s sleep is an essential quality. Do a little research... timing of meals and fluids could be key here, or it could be that a short pre and post trekking routine of stretching, mindfulness, yoga could also work wonders to refresh you, even though a cold beer might be what we all crave at the end of the day!
6Consider whether you need a medical check up before your trek
If you feel this is a concern then ensure your doctor is aware of the duration and intensity of daily activity, altitude and temperatures that are involved.
7Complete our medical questionnaire
Be honest with this, many of us have health concerns and these may not necessarily prevent us from trekking, but for everyone’s comfort on the trek we do need to know. We are absolutely committed to chatting to you about any concerns, before you book is the best time to do this.
8Contact Us
Our final suggestion will always be to get in touch with us at Mont Blanc Treks if you are unsure about your health and fitness. We believe that time taken to discuss your individual needs is the best way forwards for a great holiday.
1Find Some Company
If you feel like you might be a novice trekker then find some company, maybe a local hiking group and build up to perhaps three full days of hiking. Get on to uneven ground, climb up and down, carry a rucksack. How do you feel about higher or more exposed sections?
2Reflect on your personal fitness
Take a little time to reflect on your personal fitness after doing this... How were your joints, balance, agility over uneven ground? Your ability to hold a reasonable pace both up and downhill? Often the downhills can be more stressful on knees and hips so remember your walking poles. Are you experiencing any niggles like blisters or injuries that need attention? Could you hold a conversation, enjoy the views, meet the challenge?
3Think about how well you can carry extra weight
We suggest that a day sac with 1.5 litres+ water, food, waterproofs, poles and extra layers could weigh in at around 8kg. There really is no compromise on these essential items in your day pack, but is there any potential to make changes in your own body weight to make you a more efficient mountain trekker?
4Evaluate the suitability of your trekking gear
Specifically which clothing, footwear, waterproofs, rucksac, poles, work well for you in the mountains? You need to be comfortable and protected from the elements, cool when its hot, warm and dry when its cold and wet. See our Kit List for further suggestions.
5How well do you recover from one big day of trekking to the next?
Is there anything that could help this? A good night’s sleep is an essential quality. Do a little research... timing of meals and fluids could be key here, or it could be that a short pre and post trekking routine of stretching, mindfulness, yoga could also work wonders to refresh you, even though a cold beer might be what we all crave at the end of the day!
6Consider whether you need a medical check up before your trek
If you feel this is a concern then ensure your doctor is aware of the duration and intensity of daily activity, altitude and temperatures that are involved.
7Complete our medical questionnaire
Be honest with this, many of us have health concerns and these may not necessarily prevent us from trekking, but for everyone’s comfort on the trek we do need to know. We are absolutely committed to chatting to you about any concerns, before you book is the best time to do this.
8Contact Us
Our final suggestion will always be to get in touch with us at Mont Blanc Treks if you are unsure about your health and fitness. We believe that time taken to discuss your individual needs is the best way forwards for a great holiday.

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Are You Trek Ready?

Find out with our quick fitness quiz ...

FITNESS QUIZ

See How We Grade Treks

Discover our trek grading system ...

Trek Grading

Nutrition and Hydration

Introduction
In addition to health and fitness, good nutrition and hydration will be vital during the trek. Good nutrition and hydration improve your physical and mental performance, giving you energy to walk, think clearly and help regulate your temperature. Also consider what you like and what keeps you happy! You’ll be burning lots of calories and losing essential fluid each day so it is imperative you carry the right kinds of food and enough water based fluids with you. Decide on what foods, snacks and fluids will provide you with the best sources of energy for your mountain day and try everything out before you go. If you’re not familiar with the kinds of food and drink that would be good when exerting yourself on a daily basis do some research beforehand and trial what works best for you.
Hydration
It is essential that you stay hydrated before, during and after each day on the trek. The amount of fluid you take each day really depends on your personal needs, the duration and intensity of the day. This will be affected by the weather conditions. We suggest a minimum of 1.5 litres of water or water based fluids in an easily accessible, leak proof, reusable and cleanable container.

Depending on the itinerary there might be opportunity to replenish your water supply during the day. Ask your guide if there’s a water stop or if on a self-guided trek check your daily route cards so you can plan accordingly.
Food
You know what suits you best and food is fuel! Your trek itinerary suggests roughly how long you will be trekking for each day. The meals provided on the trek will give you a balanced nutritious diet. Evening meals will consist of a starter of soup or salad, main course of meat or vegetarian option with pasta, rice or potatoes and vegetables plus a dessert.

Continental breakfasts consist of cereals, yogurt, bread, jam, meats and cheese, hot drinks, juice. Dietary requirements can be catered for, please specify at the time of booking and remind each accommodation on arrival.
On the Trail
You know what works best for you whilst you are out and about in the mountains. Snacks, trail mix, fresh sandwiches and fruit are available in towns and some villages. There will be opportunity to purchase fresh food most days from a local bakery or supermarket.

When staying in the more remote locations the refuges will provide you with a packed lunch at an additional cost, make sure you order this on arrival for the following day. If you have a bag transfer it is worth having a stock of non perishable snacks in your transfer bag so you can top up your backpack with your favourites.

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Tour of the Jungfrau - Fitness Preparation

Tour of the Jungfrau - Fitness Preparation

Trek Information

7Complete our medical questionnaire

8Contact Us

1Find Some Company

2Reflect on your personal fitness

3Think about how well you can carry extra weight

Are You Trek Ready?

See How We Grade Treks

Introduction