From Couch to Alta Via:How to Train Smart for Your Dolomites Hiking Season

The Dolomites hiking season is approaching — and nothing feels better than starting your first hut-to-hut hike strong, confident, and well prepared.

Whether you’re planning Alta Via 1, Alta Via 2, or a shorter multi-day trek, preparation makes all the difference. The goal isn’t to become an athlete overnight. It’s to build endurance, strength, stability, and confidence so your hiking days feel rewarding — not exhausting.

Here’s a clear, practical guide to help you prepare for your hiking season the smart way.

1️⃣ Build Your Base Endurance

Multi-day hiking is primarily about steady endurance, not speed.

What to focus on:

• 2–3 cardio sessions per week (45–90 minutes)

• Brisk walking, hiking, cycling, or stair climbing

• Gradually increasing duration, not intensity

Why it matters:

Long hut-to-hut days in the Dolomites often mean 4–7 hours of movement. Your heart and lungs should feel comfortable working at a moderate pace for extended periods.

💡 Tip: If you can hold a conversation while training, you’re in the right zone.

Multi-day hiking is primarily about steady endurance, not speed.

2️⃣ Strengthen Your Legs (Especially for Descents)

Going uphill is demanding — but descending is what really challenges your legs.

Key exercises:

• Squats

• Lunges (forward & walking)

• Step-ups on a bench or box

• Wall sits

• Bulgarian split squats*

Train 2–3 times per week with moderate resistance and good control.

*Bulgarian split squats are a single-leg strength exercise that targets your quadriceps, glutes, hamstrings, and core — and they are especially effective for hiking preparation.

They are basically a rear-foot-elevated lunge.

Why it matters:

Strong quadriceps and glutes protect your knees and reduce soreness during long downhill stages — especially on Alta Via routes.

3️⃣ Don’t Forget Core & Stability

Hiking in alpine terrain means uneven ground, rocky trails, and constant balance adjustments.

Add:

• Planks (front & side)

• Dead bugs

• Bird dogs

• Single-leg balance exercises

• Stability board training

Why it matters:

A strong core improves posture and reduces back fatigue — especially when carrying a backpack.

Hiking in alpine terrain means uneven ground, rocky trails, and constant balance adjustments. All that with a (heavy) backpack.

4️⃣ Train With a Backpack

One of the most underestimated preparation steps is simply walking with weight.

Start with:

• 5–6 kg in your pack

• Increase gradually to expected hiking weight

Practice:

• Uphill walking

• Downhill control

• Adjusting straps correctly

Why it matters:

Your shoulders and hips need time to adapt. Backpack comfort is trainable.

5️⃣ Practice on Real Terrain

If possible, try to train on real hiking terrain before your trip. Walking on uneven trails, gravel paths, forest tracks, or small alpine hills helps your body adapt to the kind of surfaces you’ll encounter in the Dolomites. Technical foot placement, balance, and coordination improve naturally when you move over irregular ground. I

If you live in a flat area, you can simulate elevation gain by using staircases, treadmills with incline, or step machines.

The goal is not just fitness, but confidence in your movement — and real terrain is the best teacher.

6️⃣ Prepare Your Feet

Blisters can ruin a perfect hiking week.

Before your trip:

• Wear your hiking boots regularly

• Test socks

• Trim toenails properly

• Try taping techniques if needed

Small details prevent big discomfort.

7️⃣ Mobility & Recovery Matter

Mobility and recovery are often overlooked, but they play a crucial role in preparing for hiking season. Flexible hips, calves, hamstrings, and a mobile lower back help you move more efficiently and reduce the risk of overuse injuries during long days on the trail.

Incorporating light stretching after workouts and scheduling at least one proper rest day per week allows your muscles to recover and adapt.

Training hard is important — but recovering well is what makes progress sustainable and keeps you feeling strong throughout your hike.

8️⃣ Train Your Mind

P

hysical preparation is essential — but long-distance hiking in the Dolomites is just as much a mental challenge as it is a physical one.

Multi-day hikes like Alta Via 1 or Alta Via 2 bring changing weather, long stages, tired legs, and moments where the trail feels endless. There will be steep ascents that test your patience, long descents that require focus, and days where motivation dips slightly before it rises again.

Mental preparation means getting comfortable with effort. It means accepting that some parts will feel demanding — and trusting that you can handle them. The more you train beforehand, the more your mind understands that fatigue is manageable and progress is steady.

Confidence comes from preparation. When you know you’ve built endurance, strengthened your legs, and walked with a loaded backpack, you approach challenges differently.

You don’t question whether you can do it — you simply start walking.

And that mindset changes everything in the mountains.

Solid preparation strengthens not just your body, but your mindset — and that’s a game changer on long hiking days.

A Realistic 6–8 Week Preparation Plan

This plan is designed for hikers preparing for multi-day routes like Alta Via 1 or Alta Via 2. The goal is steady progress — not exhaustion.

Weeks 1–2: Build the Foundation

Focus: Establish routine and basic endurance.

Cardio (2–3x per week)

• 45–60 minutes brisk walking, light hiking, cycling, or stair climbing

• Keep intensity moderate (you should still be able to talk)

Strength (2x per week)

• Squats (3×12)

• Lunges (3×10 per leg)

• Step-ups (3×12 per leg)

• Planks (3×30–45 sec)

Goal: Create consistency. Your body adapts to regular movement and structured training.

Weeks 3–5: Increase Load & Specificity

Focus: Build endurance and hiking-specific strength.

Cardio (2–3x per week)

• 60–90 minutes steady effort

• Add elevation if possible

• Introduce longer weekend walk (2–3 hours)

Strength (2–3x per week)

• Add Bulgarian split squats

• Increase weight slightly

• Include downhill-focused control (slow step-downs)

Backpack Training (1–2x per week)

• Start with 5–6 kg

• Walk on uneven terrain

• Practice uphill and downhill control

Goal: Simulate hiking conditions. Muscles, joints, and stabilizers adapt to longer duration.

Weeks 6–7: Simulate Real Hiking Days

Focus: Long-duration effort and recovery.

One longer session per week

• 3–5 hour hike if possible

• Wear your hiking boots

• Carry expected pack weight

One moderate cardio session

• 60–75 minutes

Strength (2x per week)

• Maintain strength (don’t overload)

• Emphasize controlled movements

Mobility & Recovery

• Stretch after long sessions

• Prioritize sleep

Goal: Prepare your body for consecutive hiking days.

👉Pro tip: Keep in mind that consistency beats intensity!

Why Preparation Makes Your Dolomites Hike Better

Well-prepared hikers:

• Enjoy the views more

• Recover faster between stages

• Feel confident on descents

• Reduce injury risk

• Experience the hike as rewarding — not overwhelming

And that’s what hiking in the Dolomites should feel like.

Hikers pause to admire the stunning mountain vistas near a rustic alpine lodge, surrounded by rocky terrain and clear skies in the Dolomites. Well-prepared hikers enjoy the views more, because they are not overwhelmed by fatigue and exhaustion..

Ready for the Season?

If your hiking calendar already includes Alta Via 1, Alta Via 2, or a SelfGuided Dolomites tour, start training now — your future self will thank you on the first big ascent.

Walk prepared. Walk confidently. Walk further.