How to Train for the 4 Day Inca Trail: Fitness Tips for First-Time Trekkers

Planning to hike the 4 Day Inca Trail to Machu Picchu? Great choice! This is one of the most beautiful and historic treks in the world. But it’s also physically demanding — especially if it’s your first time trekking at high altitude.

Don’t worry. With the right preparation, anyone can do it. You don’t need to be an athlete. You just need time, consistency, and the right training plan.

This blog will show you exactly how to get ready.

Why Training Matters

The 4 Day Inca Trail covers 43 km (26 miles) with long climbs, steep descents, and high altitude. The highest point is Dead Woman’s Pass at 4,215 meters (13,829 feet).

If you're not used to hiking or exercising, this can be tough. But with training, you’ll:

• Feel stronger and more confident

• Avoid injuries and fatigue

• Enjoy the views instead of just catching your breath

• Actually have fun!

When to Start Training

Start your training at least 6 to 8 weeks before your trip. If you haven’t exercised in a while, give yourself 10–12 weeks. The earlier, the better.

Training just a few times per week is enough if you stay consistent.

Step-by-Step Training Plan

Here’s a simple 3-part plan that anyone can follow:

Build Cardio Endurance (3x per week)

You’ll be walking for 6–8 hours a day on the trail, so cardio is key. Start with 30–45 minutes of:

• Brisk walking

• Jogging

• Cycling

• Stair climbing

• Hiking on local trails

Tip: Try to add one long walk or hike each week. Aim to walk 3–4 hours with a backpack to get used to the pace.

Strengthen Your Legs (2–3x per week)

Strong legs will help with climbing steps and steep paths. Focus on exercises like:

• Squats

• Lunges

• Step-ups (use stairs or a bench)

• Calf raises

Do 3 sets of 10–15 reps each. You can add weights or a backpack to make it harder.

Improve Balance and Core Strength

Good balance keeps you steady on rocky trails. A strong core helps carry your backpack and supports your posture.

Try:

• Planks (start with 20–30 seconds)

• Side planks

• Glute bridges

• Single-leg stands

Do these after cardio or leg workouts, 2–3 times per week.

Train With a Backpack

Start walking with a backpack 3–4 weeks before your trip. Use 4–6 kg (9–13 lbs) to simulate what you’ll carry on the trail. It helps your body get used to the extra weight.

Don’t Forget Altitude

The biggest challenge on the Inca Trail is altitude, not distance.

You can’t fully train for this unless you’re at high elevation — but you can:

• Spend 2 days in Cusco before the trek to acclimatize

• Stay hydrated

• Avoid alcohol before and during the trek

• Walk slowly and listen to your body

Happy Gringo Tours always includes rest time before the hike and encourages proper acclimatization. Their guides monitor everyone’s health on the trail.

Fuel Your Body Right

Good food and hydration help you train and recover better.

Eat more of:

• Lean protein (eggs, chicken, tofu)

• Whole grains (oats, brown rice)

• Vegetables and fruits

• Water — lots of it!

Try to eat healthy 80% of the time while you train.

Rest and Recovery

Training is important, but rest days are just as important. Make sure to:

• Take at least 1 full rest day per week

• Stretch after workouts

• Sleep 7–8 hours a night

Your body needs time to get stronger.

Extra Tips for First-Timers

• Break in your hiking boots before the trip

• Practice with trekking poles (your knees will thank you)

• Train in the same clothes or gear you’ll wear on the hike

• Try a few weekend hikes near home to test your progress

• Don’t overdo it, it’s okay to start slow

Hike with Happy Gringo Tours

Even if it’s your first trek, you’ll be in safe hands with Happy Gringo Tours. Their team offers:

• Supportive guides who check in on your health

• Porters who carry most of your gear

• Nutritious meals to keep your energy high

• Quality equipment, like tents and sleeping pads

• A focus on safety, fun, and cultural learning

All you need to do is show up ready, they take care of the rest.

👉 Book your 4 Day Inca Trail with Happy Gringo Tours

Final Thoughts

You don’t have to be super fit to hike the 4 Day Inca Trail, but you do need to prepare.

With a little time and the right training plan, you’ll be ready to take on this amazing journey. You’ll feel stronger, hike easier, and enjoy every step toward the Sun Gate.

So start training today, Machu Picchu is waiting for you.