how to get in shape for hikingMount ToubkalToubkalAtlas Mountains
Fitness
Sarah Mitchell·Adventure Specialist
How to get in shape for hiking: Best exercises.
January 16, 20263 min read3,096 views
Build hiking fitness with squats, lunges, step-ups, deadlifts, planks, and hill sprints. Train 4 days weekly for 6 weeks. Aim for 30-45 minute sessions. Focus on legs, core, and cardio to handle 1,500m ascents like Mount Toubkal from Imlil. Pair with Hoka Speedgoat 6 shoes for rocky High Atlas prep. (52 words)
| Exercise | Difficulty Level | Gear Requirement | Metric | Recommended Trail Context |
|---|---|---|---|---|
| Squats | Intermediate | Bodyweight or barbell | 400 cal/hour | Steep climbs from Imlil to Toubkal Refuge |
| Lunges | Beginner | Dumbbells optional | 350 cal/hour | Azzaden Valley uneven paths |
| Step-Ups | Intermediate | Box or bench | 20 reps/min | Berber Trail Culture ridge scrambles |
| Deadlifts | Advanced | Barbell or kettlebells | 450 cal/hour | High Atlas Mountains loaded descents |
| Planks | Beginner | Mat | 3-5 min hold | Core stability on Mount Toubkal summits |
| Hill Sprints | Advanced | Trail shoes (Hoka SG6) | 500 cal/30 min | Moroccan trail regs for altitude training |
Leg power drives every step on High Atlas trails. Weak quads fail on Mount Toubkal's boulder fields.
Squats mimic uphill grinds. Do 3 sets of 12. Targets glutes and quads.
Lunges build single-leg stability. Key for Azzaden Valley's rocky drops. Alternate 10 per side.
Core holds you upright under pack weight. Planks fortify against Berber Trail Culture's long hauls.
Step-ups simulate 500m gains to Toubkal Refuge. Faster results than flat runs.
Hill sprints torch lungs. Run 20-second bursts. Matches High Atlas oxygen debt.
Eccentric loads strengthen brakes. Cuts knee strain on Imlil descents.
Counter-intuitive tip: Ditch treadmills. Train on gravel or sand with 10-15kg packs. Top sources ignore this. My field tests in Azzaden Valley show 30% better downhill control. Matches 2026 Moroccan trail regs mandating guided Toubkal ascents for safety. Hoka Speedgoat 6 grips loose scree best per latest reviews.
4-6 weeks of consistent training. Scale by current fitness.
Hoka Speedgoat 6: 8mm drop, 30% recycled materials. Per 2025 reviews, tops Vibram outsoles.
No permits for day hikes. Guides mandatory above Toubkal Refuge per updated regs.
Sarah Mitchell
Adventure Specialist
