The Inca Trail is one of the most famous hikes in the world. It takes you through the beautiful Andes Mountains and ends at the stunning ruins of Machu Picchu. But many people ask, “Do I need to be super fit to do it?” The simple answer is: no, you don’t need to be an athlete, but a good level of fitness really helps. Let’s explore what kind of shape you need to be in and how to get ready for this once-in-a-lifetime hike.
What to Expect on the Inca Trail
The Inca Trail is around 42 kilometers (26 miles) long and takes four days to complete. It includes steep climbs, rocky paths, and high altitudes. You’ll hike for several hours each day, sometimes uphill and sometimes downhill. The highest point is Dead Woman’s Pass, which sits at about 4,215 meters (13,828 feet) above sea level. That means your body will need to work harder because the air is thinner at that height.
You don’t need to run marathons or lift heavy weights to complete the trail. But you should feel comfortable walking for 5 to 8 hours a day, often uphill, with breaks in between.
Do You Need to Be Fit?
Yes, a moderate level of fitness is recommended. This means:
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You can walk or hike for a few hours without getting too tired.
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You can handle uphill climbs, even if you go slowly.
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You don’t have any major health issues that make physical activity risky.
The good news? You don’t have to be perfect. Many people of different ages and fitness levels complete the Inca Trail each year. What matters most is your preparation and your mindset.
How to Get in Shape for the Inca Trail
If you’re not used to hiking, start training at least 2 to 3 months before your trip. Here’s how:
1. Start Walking Regularly
Begin with short walks and slowly increase the time and distance. Aim to walk at least 3 to 5 times a week. If possible, include hills or stairs to build strength in your legs.
2. Do Longer Hikes on Weekends
Once or twice a week, try to go on longer hikes. Wear the shoes and backpack you plan to use on the trail. This helps your body get used to the gear and the distance.
3. Train with a Backpack
During the trek, you’ll carry a small daypack with water, snacks, a jacket, and other essentials. Practice hiking with a pack that weighs around 5 to 7 kg (11 to 15 lbs) so your shoulders and back are ready.
4. Add Cardio and Strength Training
Include some cardio exercises like cycling, swimming, or jogging. Also, do strength exercises like squats, lunges, and planks to make your legs and core stronger. A strong core helps with balance on uneven ground.
Don’t Forget About Altitude
Even if you’re in good shape, high altitude can affect anyone. At high elevations, there’s less oxygen, and your body needs time to adjust. You may feel tired, short of breath, or have a headache. This is called altitude sickness.
To help your body adjust:
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Arrive in Cusco at least 2 or 3 days before your trek to get used to the altitude.
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Drink lots of water, eat light meals, and rest.
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Some people take coca tea or altitude medication, but ask your doctor before using anything new.
What If I’m Not Very Fit?
If you don’t feel ready for the full 4-day Inca Trail, don’t worry. There’s a 2-day Inca Trail tour option that includes one day of hiking and one day at Machu Picchu. It’s easier but still gives you a taste of the trail.
You can also talk to a tour company like Happy Gringo Tours. They can help you choose the trek that’s right for your level and give advice to help you prepare.
Tips to Make the Trek Easier
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Go at your own pace. You don’t have to rush. The guides understand everyone hikes differently.
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Take breaks. There are lots of scenic spots where you can stop and catch your breath.
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Eat and hydrate. Proper meals and plenty of water keep your energy up.
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Bring trekking poles. They help with balance and reduce stress on your knees.
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Get good shoes. Comfortable, broken-in hiking boots can prevent blisters and foot pain.
Final Thoughts
The Inca Trail is not easy, but it’s also not out of reach. With some training and the right mindset, you can do it. Think of it not just as a hike but as a journey through history, nature, and culture. Every step brings you closer to the incredible view of Machu Picchu — and the sense of pride that comes from achieving something great.
So, what level of fitness do you need for the Inca Trail? A level that lets you walk, climb, and enjoy the adventure — not sprint to the finish line. Prepare well, stay positive, and you’ll find the trail challenging but absolutely rewarding.
