How to Train for Inca Trail? The Inca Trail is one of the most exciting and challenging experiences a traveler can undertake. With spectacular views of the imposing Andes in southern Peru and the dense cloud forest of Cusco, this ancient Inca trail, full of history and mysticism, attracts adventurers from all over the world. However, to fully enjoy this unique experience, it is crucial to know how to train for Inca Trail. Although it’s not necessary to be in the physical condition of a professional athlete, there are some key points you should consider before physically committing to the great adventure of the Inca Trail.
In this blog, we offer you a practical guide with the most up-to-date tips and physical training recommendations on how to train for Inca Trail and overcome its challenges to live this incredible adventure to the fullest.
What is the Inca Trail Peru?
The Inca Trail, also known as Qhapaq Ñan, is the most iconic and popular tourist trail in Peru, leading directly to the majestic citadel of Machu Picchu. This ancient path is one of the best-preserved sections of the extensive Inca road system, the longest in South America. It spanned over 18,000 miles (30,000 kilometers) and connected the modern territories of Peru, Bolivia, Chile, Argentina, Ecuador, and Colombia, crossing diverse landscapes from mountains to deep valleys. Walking this trail, you not only immerse yourself in Inca history but also traverse one of the most impressive examples of pre-Hispanic engineering.

A beautiful uphill trek on the Inca Trail
How difficult is the Inca Trail?
Remember that the Inca Trail is a high-altitude hike that takes place between 10,000 and 14,000 feet (3,000 and 4,200 meters), so knowing how to train for Inca Trail is essential due to its unique challenges that you’ll need to overcome step by step. To fully enjoy everything the Inca Trail has to offer, it’s important to know that its difficulty is considered moderate to challenging.
These difficulty levels stem from the fact that the route passes through various natural environments, altitudes reaching a maximum of 14,000 feet (4,200 meters), a trail through the Cusco jungle, and Inca steps that will test your endurance until you finally reach Machu Picchu.

Good physical preparation for the Inca Trail will make your trip easier.
Do I need to know how to train for Inca Trail?
The answer is yes, because hiking the Inca Trail lasts for 4 days and 3 nights, with an average of 6 to 8 hours of walking per day, which is a major factor to consider if you want to embark on this journey.
With this information, we don’t want to discourage you or make you think this route is only for experienced mountaineers or athletes. In reality, anyone in good health and relatively good shape can complete the journey, as long as they know how to train for Inca Trail.
How to train for Inca Trail hike?
Set realistic goals
The first thing to keep in mind is that we all have different lifestyles, so to create a suitable physical training plan and know how to train for Inca Trail, you should consider the following points:
- Available time: Set aside 30 minutes to 1 hour per day for physical activities like going to the gym, running, or walking in your city.
- Weight: Perform a physical assessment to determine your weight and set a goal for your ideal weight.
- Nutrition: Develop a nutrition plan that complements your goals with the help of a professional nutritionist.

These data will help you establish adequate physical preparation for the Inca Trail.
These data will help you set an adequate physical training plan for the Inca Trail.
Choose the right exercises
Many travelers think that having a gym routine is enough to prepare for the journey, but the truth is that knowing how to train for Inca Trail goes much further. The Inca Trail will test your muscle endurance and cardiovascular fitness, so we recommend the following:
- Do muscle-strengthening exercises: One of the main components is having good muscle endurance to handle the weight of your travel backpack and the long hours of trekking. We recommend going to the gym or doing calisthenics as part of how to train for Inca Trail.
- Boost your cardiovascular fitness: It’s very important to complement your preparation with activities like long walks, running, swimming, or any activity that tests your respiratory endurance and elevates your heart rate for an extended period.

Physical preparation is a key part of how to train for Inca Trail.
Include similar activities
One thing that will truly make a difference in your physical preparation and knowing how to train for Inca Trail hike is getting familiar with the natural environment. We recommend activities like mountaineering or hiking, starting with short trips of just a few hours and gradually increasing to 1 to 3 days of activity.
This way, you’ll get used to the challenges and changes that occur in outdoor activities, such as rain, wind, uneven terrain, long hours of trekking, high altitudes, and more, all essential to understanding how to train for Inca Trail.

Getting familiar with these activities and challenges will be very helpful in knowing how to train for Inca Trail.
Strengthen your positive attitude
Although this is not technically a part of how to train for Inca Trail Peru, we highly recommend doing mental preparation exercises such as meditation, yoga, or affirmations, which will help you become more resilient and face the challenges of the trail. Developing mental resilience will allow you to maintain a positive and focused attitude, even when facing fatigue, altitude, or prolonged effort. This way, you can enjoy the trail, regardless of the physical strain or tough moments that may arise during the hike.
Additional Activities for a Good Physical Preparation and How to Train for Inca Trail
Simple Tours
It is very important that once you arrive in the city of Cusco, located at 11,150 feet (3,400 meters), you take the appropriate time to let your body adjust to the altitude, considering that poor acclimatization could jeopardize your health and, consequently, your much-awaited adventure on the Inca Trail hike. This is a key part of how to train for Inca Trail, ensuring your body adapts to the altitude.
During those days (2 to 3 recommended), it doesn’t mean you have to stay in complete rest at your hotel (unless necessary). You can take the time to walk around the city and explore the many places it has to offer. Likewise, you can take short and easy tours, such as the City Tour or the Sacred Valley Tour, as part of your physical preparation and how to train for Inca Trail.

Cusco has many places to visit and explore while you acclimatize and prepare for your big adventure on the Inca Trail Peru, a crucial part of how to train for Inca Trail. Make the most of your time.
Stretching and Warming Up Exercises
Believe it or not, many professional guides skip this part during excursions, but it’s a crucial step in how to train for Inca Trail if you want to avoid injury or strain during the trek.
That’s why, before starting any section of the hike, take 3 to 5 minutes to do some stretching and warming up exercises for your wrists, knees, waist, ankles, shoulders, and neck. These exercises should be part of your plan on how to train for Inca Trail.
Rest and Recovery
Just as important as knowing how to train for Inca Trail hike is getting enough rest. Imagine for a moment that you are already on the long-awaited Inca Trail. It’s very likely that you’ll get carried away by the excitement and want to be the first to complete each section.
However, the reality is that this is not a race, and as part of your plan on how to train for Inca Trail, it’s very important to pay attention to your body’s signals.
- It’s important to rest when you feel you need to stop during the hike. There’s nothing wrong with taking a few minutes to catch your breath and recharge while marveling at the landscapes.
- During the trek, communicate any symptoms like altitude sickness or dizziness, as altitude changes or long hours of hiking can affect you. Inform your guide or your closest travel companion.
- If you notice a companion starting to feel unwell, helping them can make a big difference in overcoming the challenges of the hike.
- Don’t forget the importance of sleeping well, as proper rest will allow your muscles to recover, which will be key for the following days of trekking.

Each step on the Inca Trail is an achievement, live the experience to the fullest and remember the importance of how to train for Inca Trail.
What if I have a physical condition?
If you have respiratory illnesses or circulatory problems, the first thing you should do is consult a professional, who will perform a series of tests to determine if you are fit to undertake this adventure and will recommend medications and physical training routines for the Inca Trail hike tailored to your needs.
On the other hand, if you have serious chronic conditions, it may be best not to undertake this adventure and to look for other options that are more suited to your capabilities. Remember, your health is a priority.
Conclusion on How to Train for Inca Trail:
Physical preparation and knowing how to train for Inca Trail Peru is key to fully enjoying this ancient journey. It’s not just about reaching the finish line, but savoring every step, every breathtaking view, and every challenge overcome in the spectacular Peruvian Andes. Following these recommendations will not only improve your endurance but also enhance your experience, allowing you to tackle the trek with energy and confidence.
It’s time to start your preparation! Learn how to train for Inca Trail, train your body and mind, build your stamina, and dare to experience one of the most impressive hikes in the world. The Inca Trail awaits you, filled with history, stunning nature, and an adventure that will change the way you see the world. Get ready for this epic journey in the Peruvian Andes!