How to train for hiking: a 6-week plan
The Pezoparea team · Updated · 7 min read
To get ready for hiking, walk briskly or climb stairs three times a week and do leg and core strength work twice a week. Every weekend, take a longer walk with a backpack and some climbing. In six weeks, most beginners are ready for an easy or moderate group outing.
How fit do you need to be for hiking?
A one-day group outing in Greece usually means 4 to 6 hours on the move, with climbs, descents and a pack on your back. You need endurance to climb without gasping, strong thighs for the downhills and balance for rocky trails.
The foundation is what the World Health Organization recommends for every adult: 150 to 300 minutes of moderate aerobic activity a week, plus muscle-strengthening for the major muscle groups on two or more days (WHO, 2020). Training for hiking simply points those minutes uphill.
How can I train for hiking in the city?
- Stairs: your building's stairwell or a metro station is the best stand-in for a climb.
- City hills: Lycabettus, Filopappou and Tourkovounia in Athens, Seich Sou in Thessaloniki. Slopes, dirt and rock, half an hour from home.
- Walking with a pack: start with 3–4 kg and build up to what you'll carry on the outing.
- Cycling and swimming, if you want variety: they build endurance without pounding your knees.
Which exercises help most with hiking?
| Exercise | Works | Why it matters on the trail |
|---|---|---|
| Squats | Thighs, glutes | Climbing and descending |
| Lunges | Thighs, balance | Big rocky steps |
| Step-ups | Thighs, glutes | The closest move to climbing |
| Calf raises | Calves | Steep uphills |
| Plank | Core | Stability with a pack |
| Single-leg balance | Ankles | Fewer twisted ankles on rock |
Downhills tire your thighs more than you'd expect. On step-ups and squats, lower yourself slowly over three seconds. That trains your muscles for the descent.
A 6-week hiking training plan for beginners
| Week | Cardio (3×) | Strength (2×) | Weekend |
|---|---|---|---|
| 1 | 30 min brisk walk | 2×10 squats, 2×8 lunges per leg, 2×20 s plank | 1.5 h on a city hill |
| 2 | 35 min with hills | 3×10 squats, 3×8 lunges, 3×12 step-ups | 2 h, about 200 m of ascent |
| 3 | 40 min, including 10 min of stairs | As before, plus 3×15 calf raises and 3×30 s single-leg balance | 2.5 h with a 4–5 kg pack |
| 4 | 45 min with stairs or hills | Same exercises, slow lowering | 3 h, 300–400 m of ascent |
| 5 | 45–50 min | 3×12 wearing your pack | An easy organized outing |
| 6 | 30–40 min, easier | One light session | Your target outing |
If you miss a week, don't try to make it up. Pick up where you left off. And ease off in the final week so you arrive rested.
Pick an easy target outingChoose an outing six weeks ahead and tap “I'm going” so you don't forget.How do I know I'm ready?
A good test: if you can comfortably walk two to three hours with 300 m of climbing and a pack, and the next day only your thighs are a little sore, you're ready for an easy outing. For a moderate one with 700–900 m of ascent, give it a few more weeks or do some easy outings first.
Clubs list next to each outing a difficulty grade (ΒΔ), the walking hours (ΩΠ) and the elevation gain (ΥΔ), meaning how many metres you climb in total. Compare the hours and metres with what you've done in training.
FAQ
How long does it take to get fit for hiking?
If you can already walk for an hour comfortably, you can do an easy outing right away. Six weeks of training help you enjoy it more and move on to moderate routes sooner.
Do I need a gym?
No. Stairs, city hills and bodyweight exercises are enough. A backpack with water bottles works as weight.
My knees hurt on descents. What can I do?
Strengthen your thighs with slow lowering on squats and step-ups, and use trekking poles on the trail. If the pain persists, see a doctor or physiotherapist.
Should I see a doctor before I start?
Yes, if you have a heart condition, high blood pressure, diabetes or an injury, or if you haven't exercised in years. Ask before you ramp up.
Outings 4 outings
Fri 6 Nov
Άγραφα: ορειβατική αποστολήΕΟΣ Ηρακλείου · Difficulty not stated
Sat 7 Nov
Άγραφα – ΒουτσικάκιΕΟΣ Αθηνών · Moderate · +600 μ · 6–7 h
Sat 7 Nov
Ταΰγετος – Το Φαινόμενο ΠυραμίδαςField Travel · Moderate · 11.5 km · +860 μ · 6.5 h
Sun 8 Nov
Βωβούσα – ΑυγόΕΟΣ Ιωαννίνων · Hard · 15 km · +1,160 μ · 7–8 h