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Trek Fitness and Preparation

Get ready for your trekking holiday

Preparation is key to enjoying your trekking holiday, this page will give you an insight into some of the best ways to prepare based on your current level of fitness. As a starting point answer the questionnaire below so you can plan your next steps.

Preparing for your Trekking Holiday

In simple terms your trekking holiday is a rewarding and challenging journey made up of a series of day walks in high mountains where each day has a destination to achieve. Physical and mental benefits of trekking holidays are well documented but there may also be times when your mind and body are challenged. To get the most from your trekking experience take time to reflect on where you are now and what you might need to complete your journey, then choose your trek that matches your experience and personal goals.

Consider the trek you have booked on, make sure you are aware of the daily distances you will travel and the height gain and descent so that you know what to expect. A mountain day can be seven hours, maybe more or less. Terrain and temperature can vary. Practice hill walking so that you are used to ascent and descent and take a rucksack out with you each time you go out on a hike. See our kit list page for more detailed information on what you will need to take on your trekking holiday.

Health and Fitness

There are many health and fitness benefits to be gained by trekking in the mountains, but it’s also fair to say that a good level of personal health and fitness is needed before you head off on your trek. At Mont Blanc Treks we want you to enjoy your holiday to the full, we believe that good health and fitness preparation will build your confidence to complete each day of your chosen trek and stay in good shape for your entire vacation.

Our bodies do adapt to lifestyle changes and respond to training but this doesn’t happen overnight. At least six months before your holiday is the time to embark upon a regular training programme to build up your fitness, endurance, flexibility and resilience to complete your multi day mountain journey. The challenge of setting aside a little more time to commit to preparing your body and mind for your trekking holiday is well worthwhile.

Many of our clients focus on building up their trekking mileage, but equally others find it really beneficial to cross train with a balanced mixture of other modes of endurance training, pilates, yoga, strength and conditioning. A strong base gives us the foundations on which to build our major muscle groups in torso, legs and glutes. We are on hand at MBT to offer suggestions, but also engaging a good personal trainer can help to programme this to keep you on track.

Fitness Questionnaire

Take our short questionnaire to help to determine your trekking fitness level.

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Need any further advice on trek fitness and preparation? It is in our interest to support your preparation for the best trekking experience possible. Mindset, fitness, nutrition, hydration and maybe more... It may be just confirming what you already know makes sense for trekking in high places but we will be available to try and answer your questions and offer ideas to get you ready to go.

Get in touch with us for any advice and help with trek suitability, health & fitness preparation:

Nutrition and Hydration

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.


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.


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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