Training for the Salkantay Trek: How to Prepare for the Adventure of a Lifetime

The Salkantay Trek to Machu Picchu is one of the most scenic and rewarding hikes in Peru — a 5-day journey through snow-capped peaks, lush cloud forests, and ancient Inca trails. But don’t let the beauty fool you: this is a challenging adventure, especially due to its high altitudes and daily distances. That’s why training before the trek is essential to enjoy every step and avoid unnecessary struggle.

Here’s a complete guide on how to prepare physically and mentally for the Salkantay Trek:

🏔️ Why You Need to Train

The Salkantay Trek covers more than 70 kilometers (44 miles) in total, with altitudes reaching up to 4,600 meters (15,092 feet) at the Salkantay Pass. While you don’t need to be a professional athlete, a moderate to good fitness level is key to enjoying the experience.

The better prepared you are, the more you’ll enjoy the landscapes, the culture, and the moment you finally step into Machu Picchu.

🏃‍♂️ Build Endurance with Cardio

Start your training at least 4 to 6 weeks before your departure. Focus on cardiovascular workouts such as:

• Hiking or walking long distances (preferably with elevation)
• Running, cycling, or swimming
• Stair climbing or treadmill incline walks
• Aim for 3–4 sessions per week, gradually increasing the time and intensity to build endurance.

🏋️‍♀️ Strengthen Legs and Core

You’ll be climbing and descending hills for several days, so it’s important to build leg strength and stability:

• Squats and lunges
• Step-ups with a backpack
• Planks and core exercises to improve balance
• Training with a light backpack helps your body get used to the weight you’ll carry on the trail.

🧘‍♀️ Improve Flexibility and Recovery

Stretching prevents soreness and injuries. Include yoga or basic stretches in your routine, especially for:

• Hamstrings and calves
• Hips and lower back
• Shoulders (for backpack comfort)

• And don’t forget to rest! Rest days are as important as training days.

🧭 Get Used to Hiking at Altitude (If Possible)

If you live near the mountains or plan to arrive in Peru early, try to do acclimatization hikes above 3,000 meters (9,843 feet). Altitude affects everyone differently, and your body needs time to adapt.

If that’s not possible, arriving in Cusco at least 2–3 days before the trek is strongly recommended. Stay hydrated, eat light, and avoid alcohol.

🎒 Simulate the Trek

If possible, take a practice hike of at least 10–15 km (6–9 miles) with elevation gain and a backpack. This is the best way to test your gear, break in your hiking boots, and experience what a trekking day might feel like.

✅ Bonus Tips

• Hydration: Start hydrating days before the trek and continue drinking water throughout the hike.
• Nutrition: Eat balanced meals with enough carbs and proteins during training and trekking.
• Gear test: Practice with the same shoes, socks, and backpack you’ll take on the trek.

Final Thoughts

Training for the Salkantay Trek isn’t just about fitness — it’s about preparing yourself to fully enjoy one of the most epic hikes in South America. With the right preparation, you’ll feel stronger, safer, and more confident as you walk through valleys, cross glacier passes, and descend into the jungle — all on your way to the legendary Machu Picchu.

Are you ready for the adventure of a lifetime? Start training today — the mountains are waiting.