Hiking and trekking after 50: train for the big treks still on your list
Kilimanjaro, Everest Base Camp, the Camino, the Alps. Your best treks can still be ahead of you. Here's what really changes with age, the aches people worry about most, and how to train so you enjoy every day of the trip.
By Nathan Gee, BSc Sports Science, strength and conditioning coach · 8 min readAge changes how you train, not what you can do
Every year, people in their 50s, 60s and 70s walk the Camino, reach Everest Base Camp and stand on top of Kilimanjaro. They're rarely the fittest in the group. They're the ones who prepared well. After 50, that just looks a little different: more strength, more respect for recovery, and an earlier start.
What changes after 50, and what doesn't
Recovery takes a little longer
A big day might leave you stiff for two days instead of one. That's not a warning sign. It just means rest days are part of the plan, not a reward for finishing it.
Muscle needs a reason to stay
From midlife, muscle slowly fades unless you ask it to work. The good news: it responds to strength training at any age. People in their 70s and 80s build strength too.
Your bones like a bit of load
Strength work and walking with a pack give your bones a reason to stay strong as well. That matters for everyone over 50, and especially for women after menopause.
Balance likes practice
Rocky, uneven ground asks more of your balance than pavements do. A few minutes of practice a week makes a real difference to how sure-footed you feel.
You have advantages younger trekkers don't
Patience, pacing and knowing your own body. On a long trek, the steady walker who doesn't charge off in the first hour usually has the better day. Enthusiasm is lovely; pacing gets you to the hut.
- Strength training matters more than ever: two short sessions a week
- Descents are where knees get found out, so practise them
- Leave a day between harder sessions
- Steady beats fast on every long trek
- Start around 16 weeks out for a big trip
The things people tell us, and what helps
Sound familiar? You're in good company, and every one gets better with the right training. Tap yours.
Coming down hurts more than going up
Going downhill, your thigh muscles work as brakes, and your knees take the load if those brakes are tired. It's the most common complaint we hear, and the most trainable.
- Slow step-downs from a low step, taking three seconds to lower
- Walking poles on every descent
- Short, slow steps downhill, not big strides
I'm stiff for days after a big walk
Your body is repairing a bit more slowly than it used to. Pile hard days on top of each other and it never catches up.
- Leave a day between harder sessions
- A gentle walk the day after a long one, rather than the sofa
- Build up long walks gradually, not in jumps
I'm fit, but my legs give out on the hills
Walking fitness and leg strength aren't the same thing. Plenty of regular walkers run out of leg before they run out of breath.
- Two short strength sessions a week
- Step-ups, sit-to-stands and calf raises
- Stairs or hills once a week
My back and shoulders hate the pack
Hours with a pack ask your trunk and upper back to hold you upright all day. Most people only train their legs.
- Rows, push-ups (against a wall is fine) and planks
- Carry shopping bags the long way home, honestly
- Add pack weight a little at a time
I'm worried about slipping or falling
Confidence on rough ground comes from balance and strong ankles, and both improve quickly with practice.
- Stand on one leg while the kettle boils
- Walk on grass, gravel and trails, not only pavements
- Look a few steps ahead, not at your feet
Will I hold the group back?
Treks reward steady, not fast. The people who struggle are usually the ones who start too quickly, not the oldest in the group.
- Practise a pace you could talk at all day
- Train for the long days, not the speed
- Remember: on most treks, everyone walks at the guide's pace anyway
Knees the main worry? Start with why your knees struggle downhill, then how to strengthen your knees for hiking and how to train for long descents.
Six moves that matter most after 50
No gym needed. These six cover climbing, descending, the pack and steady feet. Two short sessions a week, done slowly and well, beat one heroic session you dread.
- 1Uphill
Step-ups
Your uphill engine. Step onto a stair or sturdy box, push through the whole foot and stand tall at the top.
Easier: a lower step, holding a rail - 2Downhill
Slow step-downs
The descent trainer. Lower yourself off a low step slowly, so your thigh does the braking instead of your knee joint.
Easier: a very low step, hand on the wall - 3Big steps
Sit-to-stands
Strength for every high step and every time you get up off the ground. Stand up from a chair without using your hands, then sit back down slowly.
Easier: a higher chair, or a light push from your hands - 4The pack
Rows
Your upper back carries the pack all day. Pull a resistance band, dumbbell or cable towards your ribs, shoulders down.
Easier: a lighter band - 5Ankles
Calf raises
Strong calves and ankles mean steadier feet on rough, uneven ground. Rise up onto your toes and lower slowly.
Easier: both feet, holding a counter - 6Sure feet
Single-leg balance
Sure-footedness on rocks and roots. Stand on one leg, then try it with your eyes moving or your head turning.
Easier: a fingertip on the wall
Want more detail? Strength training for hiking at home covers the exercises step by step.
Where are you starting from?
Tick what's true today. No scores, no judgement, just where to start.
Want a fuller picture for a specific trek? The free readiness check takes about five minutes.
Your first four weeks
Month one isn't about fitness. It's about a routine you'll still be doing in month four.
- Week 1Three walks of 30 to 45 minutes and one short strength session. The win is simply doing it.
- Week 2Same again, with one walk a little longer or hillier. Book each session like an appointment.
- Week 3Add a second strength session and a few slow step-downs on the stairs.
- Week 4Ease off slightly. You've built the habit, which is the hardest part.
Normal, or a sign to ease off?
Some aches mean you're getting stronger. A few mean back off. Here's how to tell.
- Muscles ache for a day or two after a new sessionNormalYour muscles are adapting. Keep going, gently.
- Puffing on hills but you can still say a sentenceNormalThat's exactly the right effort.
- Stiff in the morning, easing once you're movingNormalWarm up gently and it should settle.
- Sharp pain in a joint, or pain that's worse the next dayEase offDrop that exercise or walk for now. If it doesn't settle, see your GP or a physio.
- Chest pain, dizziness or unusual breathlessnessStopStop and get it checked by a doctor before you continue.
Is it too late for the trek on your list?
Usually not. Here's what matters most on the ones people ask about.
Kilimanjaro
People in their 60s and 70s reach the top every year. The slow pace suits steady walkers. Altitude, not age, is the real test.
See the trek guide →Everest Base Camp
Gentle daily distances, many days in a row, at altitude. Durability and patience matter more than speed.
See the trek guide →Tour du Mont Blanc
Big climbs and long descents most days. Knees and leg strength are the priority here.
See the trek guide →New Zealand Great Walks
Hut to hut with your own pack. Train the pack and the descents and you'll love them.
See the trek guide →
Questions people ask
Am I too old to start trekking?
Almost certainly not. People take up trekking in their 50s, 60s and 70s and do brilliantly. What matters is how you prepare, not the number on your birthday card. If you have a heart condition, high blood pressure or a joint replacement, check with your GP before you start.
How long should I train for a trek after 50?
Give yourself a bit longer than a younger walker might: around 16 weeks for a big multi-day trek if you're not walking regularly now, and 12 weeks if you are. Starting early takes the pressure off and leaves room for the odd week when life gets in the way.
Do I really need strength training?
Yes, and it's the thing that makes the biggest difference after 50. Two short sessions a week is enough. It protects your knees on descents, helps you carry a pack and keeps you steady on rough ground.
Is it safe to train with a bit of knee pain?
Mild aches that settle quickly are common, and the right exercises usually help. Sharp pain, swelling or pain that's getting worse needs checking by a GP or physio first.
Does age make altitude sickness more likely?
Not in the way most people expect. Age on its own isn't a strong predictor of altitude sickness. How quickly your itinerary climbs, and how you've coped at altitude before, matter far more. Fitness doesn't protect you either, so pick a sensible itinerary. If you have a heart or lung condition, talk to your GP before going high.
Can I train for a big trek if I only have three days a week?
Yes. One strength session, one hill or stairs session and one longer walk each week is a solid plan for most treks.
It's not a reason to stop. It just means your plan can be built around you. It's worth booking if you have a heart condition, high blood pressure, diabetes, a lung condition, a joint replacement or recent surgery.
- Take your trek details: how many days, the highest point and how much you'll carry.
- Ask whether any of your medicines need thinking about for hard exercise or for altitude.
- On blood pressure or heart medicines such as beta blockers? They can keep your heart rate lower, so heart-rate zones can mislead you. Use the talk test instead: for most walks you should still be able to talk in full sentences.
The free readiness check shows what your trek will ask of you and where to focus first. About five minutes, no jargon.
Would you rather someone built the plan around your knees, your history and your week, and adjusted it as you go? That's what Peaksted coaching is for.
