I want to share with you the best trekking tips for beginners that you should follow if you have set your sights on Peru. You are about to discover one of the most spectacular destinations on the planet. Do you dream of exploring the majestic Peruvian Andes, walking among ancient Inca ruins, and contemplating breathtaking landscapes? Although Peru offers unparalleled trekking experiences, it can be intimidating for beginners to navigate so many options and unique challenges.
From the iconic Inca Trail to the impressive Cordillera Blanca, the Peruvian Andes demand respect, preparation, and local knowledge. In this comprehensive blog article, you’ll find everything you need to know to transform your first trekking adventure in Peru into a safe, memorable, and absolutely transformative experience.
Why trekking is the perfect adventure for beginners
Trekking is one of the most beginner-friendly outdoor adventures you can try. You don’t need to be a professional athlete to start, and most trails allow you to move at your own pace. Unlike more extreme sports, trekking combines physical activity with the joy of being outdoors, so it feels less like exercise and more like exploration.
For beginners, it’s a great way to build endurance, improve overall fitness, and gain confidence in the mountains. Trekking also offers instant rewards, whether it’s a panoramic view, a quiet moment in nature, or connecting with fellow hikers along the way. Starting small and gradually working up to longer routes, like the Classic Inca trail is often all it takes to fall in love with the trail.
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Essential trekking gear for beginners
One of the most important trekking tips for beginners is to pack smart. The Andes can surprise you with sudden weather changes, altitude effects, and long stretches without services. Having the right gear doesn’t mean buying the most expensive items, it’s about choosing essentials that will keep you safe, comfortable, and ready to enjoy the trail, especially if you’re joining one of the many trekking tours available in Peru.
Clothing
- Layering system: Start with a breathable base layer, add a warm mid-layer (like fleece or a light down jacket), and finish with a waterproof outer layer. This way you can adapt quickly to sun, wind, or rain.
- Trekking pants: Lightweight, quick-dry pants are much better than jeans or heavy fabrics.
- Hat and gloves: Mornings and nights in the Andes can be very cold, especially above 3,000 m.
- Sun protection: A wide-brim hat and sunglasses are a must—the high-altitude sun can be intense.
Footwear
- Hiking boots or trail shoes: Choose boots with ankle support and good grip for rocky paths like those found on the Ausangate Treks, where you’ll navigate rugged, high-altitude terrain. These boots are essential for providing stability and comfort on steep inclines and uneven surfaces, ensuring you stay secure as you explore the breathtaking landscapes of the Andes.
- Break them in: Use them before your trek to avoid blisters.
- Socks: Bring moisture-wicking or wool socks; pack at least two pairs per day on multi-day treks.
Backpack basics
- Backpack (20–30 L for day treks / 40–50 L for multi-day): Big enough for essentials but still comfortable to carry.
- Water bottle or hydration bladder (2L minimum): Staying hydrated at altitude is key.
- Snacks: Nuts, granola bars, or chocolate give you quick energy on the trail, perfect for stopping at the local communities along the Lares Treks, where you can connect with locals and enjoy traditional snacks.
- First-aid kit: Band-aids, blister pads, pain relievers, and altitude pills if prescribed.
- Headlamp or flashlight: Essential for early starts or if you’re still on the trail at dusk.
- Rain cover: For your backpack to protect clothes and electronics.
Extras to the trekking
- Trekking poles: They reduce strain on knees during steep climbs or descents.
- Light sleeping bag: If you’re on a multi-day trek, nights in the Andes can drop below freezing.
- Power bank: Electricity may not be available in remote villages.
- Plastic bags or dry sacks: To separate dirty clothes and keep valuables dry.
Beginner’s rule: Pack light but smart. In Peru’s highlands, you’ll thank yourself for every gram you left behind and every essential you remembered to bring.
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Trekking tips for beginners in Peru
Getting ready for your first trek isn’t just about lacing up your boots the day you arrive. A little preparation can make the difference between a tough struggle and an enjoyable adventure. Here are some practical tips to help you start off on the right foot, with extra advice tailored for trekking in Peru.
1. Train your body gradually
Most trekking tips for beginners in Peru involve walking several hours a day, often at high altitudes. Start with local hikes or long walks at home to build stamina. Aim for 2–3 sessions a week, increasing distance and elevation little by little. Focus on strengthening your legs with exercises like squats, lunges, and step-ups, as well as cardio workouts such as jogging, cycling, or swimming.
Practice climbing stairs whenever you can, it’s great training for steep Andean paths like those you’ll find around Cusco day tours and the Sacred Valley. This will help prepare your body for the challenging ascents and give you the stamina to fully enjoy the stunning views and cultural experiences along the way.
2. Get used to carrying weight
If you’ll be trekking with a backpack, practice walking with some weight in it, around 5–7 kg is a good start. This helps your body adapt to the extra load and prevents back or shoulder pain once you’re on the trail.
Pack your practice bag with items you’ll actually need on the trek, like water bottles or layers. That way, when you’re on routes such as Lares or the 5 Day Salkantay Trek, your body will already know what to expect, making the journey smoother and more enjoyable.
3. Acclimatize to altitude
In Peru, many treks begin above 3,000 meters (9,800 ft), where oxygen levels are lower. If possible, spend at least two days in Cusco or the Sacred Valley before starting your trek. Drink plenty of water, avoid heavy alcohol intake, and consider coca tea or soroche pills (with medical advice) to help your body adjust.
Locals swear by chewing coca leaves or drinking mate de coca. While it’s not a medical solution, many hikers find it helps relieve mild altitude symptoms.
4. Break in your gear
Never wear brand-new boots on a multi-day trek. Use them on shorter hikes before your trip to soften the material and avoid blisters. The same goes for backpacks—adjust straps and test them with weight to make sure they’re comfortable.
Never wear brand-new boots on a multi-day trek like the choquequirao trek 4 days. Use them on shorter hikes before your trip to soften the material and avoid blisters. The same goes for backpacks—adjust straps and test them with weight to make sure they’re comfortable.
5. Learn to pace yourself
Many beginners start too fast and burn out early. Trekking is about steady progress. Walk at a rhythm where you can still hold a conversation, take short breaks, and enjoy the scenery instead of rushing to the end.
Peru tip: Remember the local saying “poco a poco se llega lejos” (step by step, you’ll go far). Slow and steady is the best strategy when climbing high-altitude passes like Dead Woman’s Pass on the Inca Trail.
6. Fuel your body the right way
Bring easy snacks like nuts, granola, or fruit to keep your energy up during the day. In the Andes, hydration is especially important—drink small sips often rather than waiting until you feel thirsty.
Tip: Markets in Cusco sell great trekking snacks like dried fruits, coca candies, and quinoa energy bars. Stock up before your trek—it’s cheaper and more authentic than buying imported products.
7. Prepare your mindset
Trekking isn’t just physical—it’s mental. Be ready for unpredictable weather, long climbs, and moments of fatigue. A positive attitude, patience, and curiosity to explore will carry you through as much as your legs do.
Peru tip: October to April can bring sudden rain showers. Embrace it like locals do: with humor, a poncho, and the knowledge that the Andes always reward effort with breathtaking views.
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How to train for your first trek
One of the most valuable trekking tips for beginners is simple: train your body before hitting the trail. A trek in Peru can mean long days of walking, steep climbs, and high-altitude passes, so preparing in advance will make your adventure safer and far more enjoyable. You don’t need to train like an athlete—just focus on building stamina, strength, and confidence.
1. Build endurance with regular walks
Start with 30–45 minute walks three times a week. Over time, increase both the duration and the difficulty by choosing hilly routes. Aim for 2–3 hour walks on weekends to simulate what a real day on the trail feels like.
2. Add cardio workouts
Cardio prepares your heart and lungs for altitude. Include jogging, cycling, or swimming at least twice a week. Interval training (switching between fast and slow efforts) is especially useful for uphill climbs and recovery.
3. Strengthen your legs and core
Strong legs help you power through mountain passes, and a stable core keeps you balanced on rocky paths. Do squats, lunges, step-ups, and planks twice a week. This doesn’t just improve performance—it also lowers the risk of injury.
4. Practice with weight
If you’ll be carrying a backpack, train with 5–7 kg during your walks. Your shoulders, back, and hips will adapt to the load, and you won’t be caught off guard once you’re on the trail.
5. Train your balance and flexibility
Uneven ground is part of every trek in Peru. Simple exercises like yoga, stretching, or single-leg stands improve stability and reduce the chance of sprains.
6. Simulate the real trek
Wear the boots and gear you plan to use. Breaking them in during training avoids blisters and helps you feel how your body responds with the equipment.
