How To Prepare For A Hiking Retreat: Training & Fitness Tips

Ever dreamed of going on a hiking retreat—spending your days walking through forests, climbing mountains, and soaking in views? Hiking retreats are an exciting way to disconnect from everyday stress, connect with nature, and take care of your mind and body all at once. But let’s be honest: if you’re not already super active, the idea of hiking for hours can feel a little intimidating.

A lot of people ask the same questions before signing up: How do I prepare for a hike? What if I haven’t worked out in a while? Is hiking preparation really that hard? How do I start hiking when I’m out of shape? The good news is that you don’t need to be an athlete to enjoy a hiking retreat—you just need a little time, some motivation, and the right training plan. Even if you’re out of shape now, it’s totally possible to build up your stamina before your trip.

How To Prepare For A Hike

So don’t worry if you’re starting from square one—every step counts, and we’re here to help you get trail-ready and learn how to start hiking when out of shape.

We’ll walk you through easy fitness tips, beginner-friendly training ideas, and what to focus on in the weeks leading up to your retreat. No matter if your goal is to feel confident on steep trails, avoid sore muscles, or simply enjoy the journey without feeling out of breath, we’ve got you.

Step 1: Assess Your Fitness Level First

Before you start training for a hiking retreat, it's important to take a step back and honestly ask yourself: Where am I at right now? Are you regularly active, somewhat active, or mostly sedentary? This isn’t about judging yourself—it’s just about understanding your starting point so you can create a training plan that actually works for you.

If you haven’t exercised in a while, that’s totally okay! Knowing your current fitness level helps you avoid doing too much too soon (and getting discouraged or injured). If you're already walking a few times a week or hitting the gym occasionally, you might just need to build up endurance. If you're more sedentary, no worries—you can start with short walks and light movement to slowly get your body used to being more active.

This step is the foundation of training for hiking, especially if you’re wondering how to start hiking when out of shape. Everyone starts somewhere—and you’re already on the right track just by showing up and being honest with yourself!

Step 2: Start With A Walking Routine

Once you’ve figured out your fitness level, the best place to start is simple: walking. It might not sound like much, but regular walks are the perfect first step in your hiking preparation. The goal isn’t to go fast, but to build stamina over time.

As walking becomes easier, gradually increase your distance. Then, start adding slight inclines or small hills to mimic the ups and downs of real hiking trails. This helps your body get used to the type of movement you’ll experience on your retreat. You’ll be surprised how quickly your endurance improves just by being consistent.

Once you’re comfortable walking several times a week, you can start following a beginner-friendly hiking training plan. This might include longer weekend walks, stairs, or trail walks to get used to different terrain. This slow and steady approach is how to train for hiking the smart way—no need to rush.

Step 3: Incorporate Strength Training

Walking builds stamina, but strength training helps your body handle the tougher parts of hiking, like steep climbs, uneven ground, and carrying a backpack. That’s why the next step in preparing for your hiking retreat is to add some strength exercises into your weekly routine.

Focus on your legs first with movements like squats and lunges, which strengthen your glutes, quads, and hamstrings—all muscles you’ll use a lot on the trail. Don’t forget your core, either! A strong core helps with balance and protects your back, especially when learning how to prepare for a long hike.

Try to do strength training about 2–3 times a week. You don’t need a gym—bodyweight exercises at home work just fine.

Step 4: Add Elevation & Terrain Practice

As your strength and stamina improve, it’s time to level up—literally. Start training on hills or trails to get your body used to the ups and downs of a real hike. If you don’t have access to outdoor trails, a treadmill with an incline setting works great too.

This step helps build the muscles needed for climbing and gives your joints practice handling uneven ground. Try wearing your hiking shoes or even your daypack during some practice walks so your gear feels familiar.

This is a key part of your hiking training plan, especially if you’re wondering how to prepare for a hike physically. It’s all about getting comfortable with the kind of terrain you’ll see on your retreat!

Step 5: Improve Your Balance & Stability

This step is often overlooked, but it’s a smart move when learning how to train for hiking.

Good balance is a big part of safe and confident hiking, especially on rocky trails, stream crossings, or downhill paths. To improve your stability, try exercises like standing on one leg, using a balance board, or doing yoga a few times a week.

These small movements help train your ankles, core, and legs to react quickly and stay steady on your hike. Better balance means fewer slips and a lower chance of injury when training for hiking.

Step 6: Stretch & Recover

Hiking can be tough on your muscles, especially when you start tackling hills and trails. That's why stretching and recovery are big parts of your hiking training routine. Make daily stretching or yoga a PRIORITY to improve your flexibility and help prevent tightness.

Stretching regularly helps your muscles stay limber, while yoga also promotes balance and recovery. Taking the time to stretch after each walk or workout can reduce soreness and help you feel more relaxed and prepared for the next session.

A solid hiking training plan includes both effort and recovery, so don’t skip this step!

Step 7: Fuel Your Body Right

To get the most out of your hiking retreat, it’s important to fuel your body properly. Start by focusing on eating balanced meals with whole grains, lean protein, and healthy fats. These nutrients provide the energy and endurance you’ll need for long hikes!

Hydration is equally important (obviously), so start drinking plenty of water well before your retreat. Aim to drink water regularly in the days leading up to your trip, not just on the day of the hike. While you might not think so, this is a key part of how to prepare for hiking and ensures you're physically ready for the adventure ahead.

Step 8: Simulate A Full Hike Before The Retreat

Before your actual hiking retreat, it’s a great idea to simulate a full hike. Find a local trail that matches the difficulty of the one you’ll be doing on your retreat, and try walking it with your hiking gear, including your backpack and shoes. This will help you get a feel for the terrain, test your stamina, and adjust any gear that might need tweaking.

Doing a practice hike helps you identify any areas where you might need more preparation, and it also boosts your confidence for the real thing!

In conclusion

Now that you know how to prepare for hiking, you’re ready to take on your hiking retreat with confidence! By assessing your fitness level, building strength, practicing balance, and fueling your body, you'll be fully prepared to enjoy the adventure ahead. Remember, hiking is not only about physical preparation—it’s also about connecting with nature, challenging yourself, and, of course, having fun!

If you’re looking for the perfect hiking retreat to put your training to the test, consider booking a retreat with Healing Holidays. Our retreats such as the Hiking For Longevity programme at Palazzo Fiuggi, Spartan Spirit Of Adventure programme at Euphoria Retreat and the Stress Relief Hiking programme at Six Senses Vana offer a great mix of challenging trails, expert guidance, and plenty of opportunities to relax and recharge in beautiful outdoor settings. After booking, be sure to refer back here for everything you need to know about how to train for your hike. Happy trails!