Highlights of Leh Ladakh | With Turtuk & Shyam Valley

Good physical fitness is essential to complete the Kashmir Great Lakes trek safely and comfortably. This trek involves long walking hours, steep ascents, rocky trails, river crossings, and high-altitude mountain passes. Being physically prepared helps reduce fatigue, prevents injuries, and allows you to fully enjoy the experience.

The trek demands strong endurance and good cardiovascular health, as you will be trekking for several hours almost every day. Your body should be able to handle sustained physical effort while adapting to lower oxygen levels at high altitude.

Begin your preparation well in advance. Regular jogging, brisk walking, and strength training should be part of your routine. Focus especially on building strength in your legs, core, and upper body. Just as important is maintaining a clean and balanced diet. Training alone is not enough—proper nutrition plays a major role in stamina, recovery, and overall fitness.

Acclimatisation is equally critical. High-altitude areas have reduced oxygen levels, and rapid ascent without proper rest can lead to altitude sickness. Plan one or two buffer days in Srinagar or Sonmarg to help your body adapt before the trek begins.

Preparation Timeline
Beginners or trekkers with moderate fitness should start training 3–5 months before the trek. Experienced trekkers can prepare within 1–3 months.

Weekly Fitness Plan

Weeks 1–2
Cardio: 3–5 km brisk walk or jog, 3–4 days a week
Strength: Squats, lunges, step-ups (2–3 sets of 10–15 reps), 2 days
Core & Balance: Planks and sit-ups, 2 days
Hiking Practice: One short hike (2–3 hours)

Weeks 3–4
Cardio: 5–7 km brisk walk or jog, 3–4 days
Strength: Add calf raises and push-ups (2–3 sets), 2 days
Core & Balance: Side planks and leg raises
Hiking Practice: One moderate hike (4–5 hours)

Weeks 5–6
Cardio: 7–10 km brisk walk or jog, 3–4 days
Strength: Increase reps and sets; add pull-ups if possible
Core & Balance: Russian twists and bicycle crunches
Hiking Practice: One long hike (6–8 hours) with a backpack

Weeks 7–8
Cardio: 10–12 km brisk walk or jog, 3–4 days
Strength: Weighted squats and lunges if equipment is available
Core & Balance: Core workouts combined with yoga for balance
Hiking Practice: Two long hikes with full trekking gear

Weeks 9–12
Cardio: 12–15 km brisk walk or jog, 3–4 days
Strength: Full-body circuit training focused on endurance
Core & Balance: Yoga and balance-based exercises
Hiking Practice: Multiple long hikes, altitude simulation if possible

Training Tips

Carry a backpack weighing 5–7 kg during practice hikes to simulate real trek conditions.
Include stair climbing or incline walking to build leg strength and endurance.
Practice slow and steady pacing to prepare for high-altitude trekking.
Add stretching or yoga sessions to improve flexibility, balance, and recovery.

Consistent training, proper acclimatisation, and a disciplined routine will significantly improve your trekking experience and help you complete the Kashmir Great Lakes trek with confidence.