6 week beginner mountaineering fitness plan

Ali Alami

Here's a rough 6 week training plan to get in shape for hiking/mountaineering. This will is a good plan for getting in shape to climb Mt. St. Helens, Mt. Hood, Kilimanjaro, Half Dome (make sure you check this resource if climbing Half Dome), or a 2 day back pack trip with less than 4500ft of elevation gain. Some things to remember when following this plan:

1. It really helps to have a heart rate monitor and follow the suggested MHR. If you don’t have a heart rate monitor you can substitute perceived level of exertion from the Borg scale, start off low and work up slowly.

2. This is just a roadmap, not everyone is the same or has the same needs, tailor it to your needs. The important thing is to get out and try and work out weekly.

3. I left out details on exact stretches, exercises, and weight training to follow. Be creative and change out your workout to stay interested.

4. Read the article on training tips and creating your own plan, this also explains Maximum Heart Rate and the Borg scale.

5. For Safety we recommend you download the Cairn app which lets you easily share your trip plans with friends and family and know exact spots to get coverage in case you have to call 911.

Check out the fitness video for some basic tips Hiking Fitness

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Note: This article assumes a base level of fitness and based on opinions and experience of the author. You should consult a physician before starting an exercise program.

Week 1:

• Focus for this week is on building strength, balance, and a base. This will help prevent injury later.

• For strength training work on your techniques and motion.

• Ensure a good warm up and cool down to prevent injury.

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