Mountaineering is considered a tough endurance sport, and the importance of good conditioning cannot be overstated. Physical conditioning is the single most important way you can help to ensure a safe and successful expedition, and it is imperative that you undertake a rigorous conditioning program prior to your trip and arrive in top physical shape.

Training for mountaineering must be as specific as possible. Here are some proven suggestions to get you ready for the physical challenge.

• Cardiovascular training (such as running and cycling) and strength and endurance training (such as weight training and stair climbing) should both be included in your program.

• Start cardiovascular training by running, biking, hill climbing, or using step machines. Keep your heart rate at a reasonably high level, but do not overdo it. Exercise for an hour or more per session. Three to four long training sessions per week are more beneficial than short daily workouts.

• Begin your strength training by working on muscle groups used in mountaineering. Specifically your quadriceps, calves, hamstrings, back and shoulder muscles.

• There is no better training for mountaineering than up and downhill hiking. If there are no hills nearby, you can use stadium steps, stairs in buildings, or step machines in athletic clubs.

• Get outside and go on extended hikes with a weighted backpack once a week, or at least every two weeks. Begin your training program with a 20 or 25 pound pack and work up gradually from there. Try hiking for 60 to 90 minutes at a time with a 15 minute break after each segment.

• Bottom line: Plan on being in the best shape of your life!

This sounds like a lot of work… and it is. With our daily schedules busy with family, work, and other important commitments, it can be difficult to set aside time for training. However, being physically prepared when you begin your expedition will substantially increase your chances of standing on the summit and enhance your enjoyment of the program. Remember, you cannot over train for this trip.

For more detailed information regarding conditioning, please see the Fitness for Mountaineering document.