In short: for Salkantay or the Inca Trail you do not need to be an athlete, but you do need to prepare your body. An 8-week plan with 3 to 4 sessions per week of cardio, stairs, leg strength and hikes with a backpack is enough for most people. And most importantly: arrive in Cusco 2 days early to acclimatize. This plan is general: if you have any health condition, check with your doctor.
What each route demands
| Route | What it demands |
|---|---|
| Salkantay (5 days) | A long climb to the Salkantay Pass (4,650 m) and days of several hours of hiking. |
| Inca Trail (4 days) | Thousands of stone steps and the Warmiwañusca Pass (4,215 m). |
8-week plan
| Weeks | Goal | Sessions |
|---|---|---|
| 1 to 2 | Aerobic base | 3 sessions: brisk walk or easy jog for 40 to 60 minutes. |
| 3 to 4 | Stairs and strength | 3 to 4 sessions: stairs or hills for 45 minutes, plus squats, lunges and calf raises. |
| 5 to 6 | Hikes with a backpack | 3 to 4 sessions: a long outing of 2 to 4 hours with a 5 to 7 kg backpack on sloping terrain. |
| 7 | Simulation | Two consecutive days of 4 to 6 hours of hiking with your gear. |
| 8 | Active rest | Light sessions and rest to arrive fresh. |
The exercises that work
- Stairs: up and down, because on the Inca Trail there are thousands of steps.
- Squats and lunges: strengthen the thighs for the descents.
- Calf raises: protect ankles and calves.
- Hikes with a backpack: prepare shoulders and back and break in your footwear.
- Core (abs and back): improves balance on uneven terrain.
Footwear and gear: test them beforehand
Break in your boots during training to avoid blisters, and walk with the backpack you will carry. Check the list in what to pack for the Inca Trail. Trekking poles help a lot on descents; on our tours they can be rented (USD 15 a pair).
Altitude cannot be trained at home
Cusco is at about 3,400 m. Being fit helps, but what matters most is giving your body time: arrive 2 days early, drink water, avoid alcohol on the first day and walk slowly. Everything in how to acclimatize in Cusco.
Common mistakes
- Starting to train a week before the trip.
- Training only on flat ground and not practicing stairs.
- Wearing new boots on the trail.
- Underestimating altitude and arriving in Cusco the same day as the trek.
Already have a date for the trek? Check availability and we will send you the gear list and preparation recommendations.
Frequently asked questions
How long before should I start training?
Ideally 8 weeks, with 3 to 4 sessions per week. If you start from a low level, start earlier.
Which exercise is the most useful?
Climbing stairs and walking with a backpack on sloping terrain, because they imitate the steps and climbs of these routes.
Do I need to be an athlete?
No. You need good general fitness and consistency, and to check with a doctor if you have any health condition.
Can altitude be trained for?
Not entirely: what helps is arriving in Cusco about 2 days early and ascending gradually. Being fit helps, but it does not replace acclimatization.