Training Schedule For Beginners

"By Wanderers India"


Trekking is a very unique form of walking. Compared to normal walking on a flat surface versus walking on ascends and descends, on stones, boulders, trails, forests, snow, ice, through water puddles, streams, rivers, verglass and much more, sometimes even technical challenges like negotiating climbs and passes with fixed ropes, harness and other technical equipment.

Because of these challenges we need to have strength and stamina to enjoy while trekking rather than suffering. Various forms of exercising like Gyming, Outdoor Exercises (running, swimming, cycling, Yoga) or any other active outdoor sports really help and boost the stamina. The more we involve ourselves into multi sports forms, the more active we get in the outdoors.

With our experience, we have designed a mix of exercises to scale up our strength and stamina that would be helpful during treks. Below mentioned is a routine that we have designed for beginner level treks. The purpose of preparing for even a basic/beginners trek is to have a good experience without any stress or physical injuries.

Week 1
Days Routine
Monday 2 - 2.5kms jogging/running + 10 x 3 sets of squats + 25 x 4 sets of skipping
Tuesday Basic stretching and rest
Wednesday 1.5 – 2kms walking/jogging + 15 x 4 sets of jumping jacks + 10 x 4 mountain climber + 10 x 3 sets squats
Thursday 4kms jogging at a steady pace
Friday Basic stretching and rest
Saturday 2 - 2.5kms jogging/running + 10 x 3 sets of squats + 25 x 4 sets of skipping
Sunday Rest


By the end of Week 1 – you would have done a total of – 10kms jogging/ running + 90 squats + 60 jumping jacks + 55 mountain climbers + 200 skips.You can expect some body pains/ aches in the first week as you are building muscle memory. Passing of each week would result in lesser pains and improved stamina and endurance.

It is important to have a healthy diet along this routine. The focus should be to have a balanced meal in order to practice this schedule. Eating healthy meals, with fixed timings is the key to lower pains and maximum improvement.

Week 2
Days Routine
Monday 3kms jogging/ running
Tuesday Rest
Wednesday 3.5kms jogging at a steady pace
Thursday Stretching + 10 x 3 lunges + 10 x 3 mountain climbers + 10 x 4 squats + 1km walking
Friday 3kms jogging/ running
Saturday Basic stretching and 2kms walking
Sunday Rest


By the end of Week 2 you get an idea as to what you need in your diet to cope up with this schedule. You would have successfully completed – 12kms walking/ jogging/ running +30 lunges + 30 mountain climbers + 40 squats. We suggest you continue this schedule. If not, have a similar one for preparations.

Week 3
Days Routine
Monday 2 - 2.5kms jogging/ running + 10 x 3 sets of squats + 25 x 4 sets of skipping
Tuesday 2.5 – 3kms walking/jogging + 15 x 4 jumping jacks + 15 x 4 mountain climber + 10 x 4 sets squats
Wednesday Basic stretching and rest
Thursday 5kms jogging at a steady pace + 10 x 3 Lunges and rest
Friday Basic stretching and 2kms walking + 10 x 2 lunges
Saturday 2kms jogging + 10 x 4 sets of squats + 50 x 4 sets of skipping + 10 x 4 Lunges + 1km walk
Sunday Rest


By the end of Week 312kms walking/ jogging/ running + 110 squats + 300 skips + 60 jumping jacks + 60 mountain climbers + 50 lunges. Your body will now start adapting to these exercises and you will no longer have those aches and pains.

Week 4
Days Routine
Monday 3kms jogging/ running + 25 x 4 sets of skipping + 10 x 4 mountain climber
Tuesday Rest
Wednesday 4kms jogging at a steady pace + 25 x 4 sets of skipping + 10 x 4 mountain climber
Thursday Basic stretching and rest
Friday 3kms jogging/ running + 25 x 4 sets of skipping + 10 x 4 mountain climber
Saturday Rest
Sunday Rest


By the end of Week 410kms jogging/ running + 300 skips + 120 mountain climbers, is what you would have achieved. You’ll have experienced a running schedule as well as a good cardio schedule. You can now decide to make a similar schedule for yourself or follow the same as per your convenience.

It is important to have a healthy and nutritious diet along with any training schedule. You can never achieve your fitness goals without following one. For better knowledge, it is good to consult a dietician to understand the daily intake of proteins, carbohydrates and fats required.

In order to follow this regime, you diet habits need to be proper. From eating the right quantity meals, with following a strict timely diet this regime would require it. We have followed this fitness routine and have seen an improvement in strength, stamina and endurance.

You can share your experience of this one month beginners training schedule with us. Depending upon your own fitness routine, feel free to make any changes/modifications.

For moderate level treks and difficult level treks, the same routine with more intensity will work. Click on the below links to know more about beginner level treks and moderate level treks.

Training Schedule for Moderate Treks - Click here
Training Schedule for Difficult Treks - Click here
How to do squats - https://www.youtube.com/watch?v=aclHkVaku9U
How to do mountain climbing - https://www.youtube.com/watch?v=lvaQcFaxL00

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