Training For Machu Picchu – How To Be Perfectly Prepared For Your Hike

Treks to Machu Picchu vary in difficulty and length, but all require a basic level of fitness.

In this Training for Machu Picchu article, I will outline the four things you can do to be perfectly prepared for your trek.

Training for Machu Picchu

Depending on which route you choose to Machu Picchu, you will be trekking anywhere between 10-15km (6-9 miles) a day for up to six days on the longer routes (i.e. Choquequirao or Salkantay / Inca Trail Combo).

On the 4D/3N Inca trail, you will average 12km (7 miles) a day, and will need the endurance to trek over 4,000m (13,123 ft) passes where the altitude makes the going tough, and Inca stone stairs take a battering on your legs.

That's why you'll need four specific types of training to best prepare for Machu Picchu:

• Aerobic Training
• Leg and Upper Body Training
• Practice Hiking
• Mental Preparation

Aerobic Training

Aerobic training, or cardiovascular training, refers to activities that use oxygen to adequately meet the demands of exercise through aerobic metabolism, and should be the focus of your training programme for Machu Picchu.

The types of aerobic exercises include light-to-moderate intensity activities like: 

• long-distance running
• swimming
• cycling
• brisk long-distance walking

These activities are key for treks to Machu Picchu, as a strong cardiovascular system is much better at processing oxygen.

Aerobic activities differ from anaerobic training that focus on high-intensity exercises like heavy weightlifting and sprinting.

High-intensity training uses anaerobic metabolism (without oxygen) to supplement the energy demands on the aerobic system, and only puts strain on the cardiovascular system.

In terms of an aerobic training programme, I recommend keeping it simple. If you are relatively unfit, it's better to start a training regime 3-6 months before your trek where you focus on one or two cardiovascular exercises like running or swimming.

The intensity of your workout should be light-to-moderate, but the duration should be relatively prolonged.

For example, if you choose to focus on jogging, then you should aim to run 3-4 times a week, covering 5km-10km (3-6 miles) at a time. The intensity should be consistent so that you feel like you have had a proper workout, but you should not be completely out of breath.

If you find you are out of breath, you are pushing yourself too hard. Should that happen, reduce distance and intensity until you get to a comfortable pace and slowly build up your endurance.

For really fit individuals, I recommend you just maintain your training regime. One month before your trek, you can increase the duration of your exercise but not the intensity.

If you want your strong cardiovascular system to support you at a higher altitude, you do not want to overstrain it.

Leg and Upper Body Training

Along with aerobic exercises, it is important to do strength training for your legs and upper body. In terms of legs, I suggest you focus on these four exercises:

• Lunges
• Lightweight squats
• Lying leg curls
• Step aerobics – this is particularly helpful for the Inca Trail that consists of 1,000s of steps!

With regards to your upper body, you should focus on strengthening your core (stomach and back muscles) and your shoulders.

You are not trying to get ripped muscle, but build strength. This is important as you will be carrying a pack throughout the trek, so you will need the upper body strength.

Here are a few light to mid weight exercises to focus on:

• Sit-ups
• Kettle-bell rows and swings
• Shoulder presses
• Back and shoulder flies

Practice Hiking

Hiking is a unique activity that is difficult to train for properly if you don’t do any practice hikes beforehand.

A long walk along a beach or a river path is very different to high altitude trekking that traverses big passes and rocky terrain which constantly undulates.

I recommend doing at least two long-distance (10km / 6 miles) mountain hikes in your home country before you undertake a Machu Picchu trek.

On these practice hikes, you will want to find terrain that is rocky and undulates. You will also want to carry a light pack while hiking.

If you are planning to do an unsupported trek, I recommend you do a number of backcountry camping excursions and carry all your gear, including a tent, sleeping bag and food. This will give you a good sense of what to expect in Peru as well as help in breaking in your Inca trail hiking boots.

You may also like: How hike the Salkantay solo and unguided and can you hike the Inca Trail without a guide.

Your feet are what gets you to Machu Picchu, so make sure your boots are good quality and well broken in. See our Inca trail packing list for advice.

Top Tip: If you have long toe-nails, make sure you cut them as far back as you can. This will help prevent bruising, painful toes and lost toe-nails while wearing hiking boots.

Mental Preparation

Training for Machu Picchu is as much about your physical endurance as it is about your mental stamina.

There will be points where the trek is particularly tough, usually on the trails up to high passes. Despite tired legs and sore bodies, you will need to be able to dig deep to push yourself up and over passes.

Make sure you have a good attitude before arriving in Cusco. That means preparing yourself mentally for a proper challenge.

If you have never pushed your body hard before, try doing an organised fun run (i.e. half marathon) or competitive triathlon in your home country before you arrive in Peru. This will give you a sense of pushing your body really hard in an activity that has a definite end.

Conclusion

Treks to Machu Picchu are not extremely tough, and in fact, most people of various ages and fitness levels can complete them. But, if you are someone who is concerned about your ability to complete the trek, then working on your mental stamina, whilst improving your physical endurance, will make all the difference.

Focus on these four Machu Picchu training activities and you will no doubt have an incredible time trekking to one of the world’s most impressive and mysterious archeological sites.