At Adventurous Women, we offer a wide range of active getaways: from cultural holidays with day walks to multi-day treks stretching up to two weeks. These trips are an amazing way to challenge yourself, build confidence, and connect with like-minded women.
But if you're considering joining one of our long-distance hiking adventures, it's essential to know: Multi-day hikes require commitment, physical preparation, and mental stamina.
You don't need to be a seasoned hiker- but you do need time to train. Whether you're starting from scratch or returning after a long break, the key is to begin months in advance, build gradually, and prepare your body for the rhythm of hiking day after day.
The more prepared you are, the more you'll enjoy the journey. Without a solid foundation of fitness, even the most scenic trail can feel like a struggle. With the right preparation, you'll feel stronger, more confident, and more connected to the experience- not to mention more resilient in the face of the unexpected.
A few general tips:
- Start early - ideally 3+ months before your multi-day hike
- Train consistently- even if its only a few days a week, keep it consistent!
- Practice with your gear- so that your boots, pack, trekking poles and clothing are comfortable
- Listen to your body- gradually increase over time
Read on to learn more
Getting Started: Build Gradually
Start with short, easy walks and increase your distance and time on your feet each week. Aim for a 10–20% increase per week, depending on how your body feels. Apps like Strava or AllTrails can help you track your progress.
Try walking on two consecutive days to simulate back-to-back trekking. Begin this pattern at least 2-3 months before your trip. You might do one short walk and one longer one, gradually adding 30 minutes or so each week. Want some company while you train? AW offers group day hikes, a fun and supportive way to build stamina and connect with fellow women preparing for similar adventures.
- Include step-ups and sideways steps to strengthen stabilizing muscles.
- Practice with your backpack loaded with some weight to get used to carrying gear.
- If your hike includes steep sections, work up to taking stairs two at a time.
Include upper body strength training too. Building strength in your shoulders, back, and arms will help with lifting and carrying your pack, and using trekking poles effectively.
Hiking over uneven ground demands good balance. The better your balance, the more confidently you'll move through rocky, muddy, or unstable sections of trail.
Balance-focused exercises (like standing on one leg or using a wobble board or joining regular yoga sessions) help activate small muscles that support joints and reduce your risk of injury.
Ready to join AW on a multi-day women's hiking adventure?
Check out all of our tours to find the women's hiking adventure that matches your interest! Click here to find your perfect adventure or reach out to us on office@adventurouswomen.com.au
We want you to arrive ready to hike and we trust that you'll take responsibility for your preparation. That's all part of the adventure and the personal growth that comes with it.
For extra ideas, check out this great training guide from REI
