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About The Adventure
Mount Rinjani is a physically demanding mountain to climb, with prolonged ascents that test your endurance and strength. The final stretch to the summit is particularly challenging, as it involves trekking through loose volcanic pumice sand that makes each step feel like two steps back for every step forward. These conditions require not only stamina but also stability and balance. Preparing your body through targeted training is a smart investment in your adventure. Building strength, endurance, and core stability will make the climb more manageable, reduce the risk of injury, and minimize soreness after the trek. With proper preparation, you’ll be able to fully enjoy the breathtaking views and sense of accomplishment that come with conquering one of Indonesia’s most iconic peaks.
Rinjani Training Guide: Get Trek-Ready!
Mount Rinjani isn’t technically difficult to climb, but it’s physically challenging. The trek involves long ascents over tough terrain. Trekkers of all ages and fitness levels have successfully reached the summit with Rinjani Dawn Adventures, thanks to our expert guides, top-notch equipment, and nourishing meals. A solid fitness foundation will make your journey more enjoyable, minimize soreness, and reduce the risk of injury.
We developed this guide with Melbourne-based personal trainer Hakan Akkus, tailored to our trekking packages but also applicable to most multi-day treks. Consult your physician before starting any new fitness program, and consider working with a personal trainer for a customized plan. Let’s get started!
Watch the Exercises on YouTube
We’ve created a comprehensive YouTube playlist featuring step-by-step tutorials for every exercise in this guide. Each video demonstrates proper technique, tips for progression, and common mistakes to avoid.
Whether you’re mastering single-leg squats, building core strength with mountain climbers, or learning how to safely increase pack weight for your hikes, our videos make it easy to follow along and train effectively.
Highlights from the playlist include:
- Resistance Training: Squats, Step-Ups, Lunges, and more
- Core Stability: Side Planks, Dead Bugs, and Mountain Climbers
- Upper Body Strength: Push-ups, Supine Rows, and Prone Swimmers
- Mobility and Stretching Techniques
Bookmark the playlist and refer to it throughout your training journey. Let us help you get trek-ready with confidence!
Resistance Training for Trekkers

While walking is essential for cardiovascular conditioning, resistance training strengthens muscles, tendons, and ligaments, improving endurance and reducing injury risk. A study in the International Journal of Sports Physiology and Performance found resistance training improves endurance, power, and strength—perfect for trekking.
How to Incorporate Resistance Training
- Train 2-3 times per week, focusing on legs, upper body, and core.
- Use weights such as dumbbells, kettlebells, or a weighted backpack.
- Start light and progressively increase loads to avoid injury.
- Choose 6 exercises per session: 2 leg, 2 upper body, and 2 core.
Leg Strengthening Exercises

Strong legs improve endurance, stability, and protect against injuries. Here are key exercises:
1. Single Leg Glute Bridge (2-3 sets of 10-15 reps)
- Strengthens glutes, protecting the lower back, hips, and knees.
- How to: Lie on your back, one knee bent, and the other leg pulled to your chest. Press your grounded foot into the floor and lift your hips, squeezing the glute at the top.
2. Squats (2-3 sets of 10-30 reps)
- A foundational movement for overall leg strength.
- How to: With feet shoulder-width apart, drive your hips back, bend your knees, and lower as far as possible while maintaining a straight back.
3. Step-Ups (2-3 sets of 10-20 reps per side)
- Mimics the motion of climbing.
- How to: Step onto a box or bench, pushing through your leading leg to rise. Lower back down in a controlled motion.
4. Single-Leg Squat (2-3 sets of 10-15 reps per side)
- Builds balance and unilateral strength.
- How to: Stand on one leg on a bench, lower your hips behind you, and bend the knee of your stance leg as you control the descent.
5. Static Lunge (2-3 sets of 10-20 reps per side)
- Improves unilateral leg strength and mobility.
- How to: Take a large stride backward, bend both knees to 90 degrees, and push back up through your front leg.
6. Walking Lunge (2-3 sets of 20-40 reps)
- A dynamic variation of the lunge.
- How to: Perform the lunge while stepping forward with each repetition.
Upper Body Strength

Strong upper body muscles help maintain posture and support your backpack.
1. Push-ups (2-3 sets of 10-30 reps)
- Builds chest, shoulder, and tricep strength.
- How to: Lower your body in a plank position and push back up. Modify by dropping to your knees if needed.
2. Supine Row (2-3 sets of 10-20 reps)
- Targets back and shoulder stabilizers.
- How to: Using a suspension trainer, pull your chest toward the handles while maintaining a straight body.
3. Prone “Swimmers” (2-3 sets of 3-6 reps)
- Improves upper back strength and shoulder mobility.
- How to: From a prone position, sweep your arms in a controlled circle, maintaining tension throughout the motion.
Core Strength

A strong core improves balance, posture, and spinal stability, essential for carrying a pack.
1. Side Plank (2-3 sets of 1 minute per side)
- Strengthens lateral core and hips.
- How to: Balance on one elbow, stack your feet, and lift your hips. Progress by adding leg lifts.
2. Mountain Climber Plank (2-3 sets of 20-40 reps)
- Builds core and hip mobility.
- How to: In a plank position, alternate driving each knee toward your chest.
3. Dead Bug Variations (2-3 sets of 16-50 reps)
- Strengthens the anterior core.
- How to: Lie on your back, raise your arms and legs, and lower opposite limbs without arching your back.
Aerobic Conditioning

Trekking requires a strong cardiovascular system to sustain long days on the trail. Fitness should mimic the activity you’re preparing for.
During the Week
- 2 x 30-minute sessions or 1 x 1.5-hour session
- Activities: walking, treadmill, or stepper.
- Gradually increase duration and intensity by adding incline or pace.
On the Weekend
- 1-2 hikes of 1-2+ hours on trails or hills.
- Increase duration and difficulty as the trek approaches.
Weighted Packs

Train with a small daypack (30-40L), progressively increasing weight to 7kg—the typical pack weight for Rinjani. Use the same pack to familiarize yourself with its fit and balance.
Mobility and Stretching

Enhance flexibility, prevent injuries, and recover faster with these stretches:
- Quad Stretch (PAILS/RAILS)
- Ankle Mobility Drill
- 90/90 Hip Stretch
- Thoracic Spine Extension and Rotation
- Single-Leg Deadlift Reach
Train smart, trek strong, and enjoy the adventure of a lifetime with Rinjani Dawn Adventures! Let us know if you have any questions or need guidance on your preparation.
6-Week Rinjani Training Program
Here’s a 6-week training program based on the information provided, designed to progressively build strength, endurance, and mobility for the Mount Rinjani trek. The program balances resistance training, aerobic conditioning, and mobility, with long hikes scheduled for weekends.
Week 1 & 2: Building Foundations
Focus on establishing a baseline of strength and endurance while introducing core mobility exercises.
Day | Activity |
---|---|
Monday | Resistance Training: 2 leg exercises (Squats, Static Lunges), 2 upper body (Push-ups, Supine Row), 1 core (Side Plank). 2-3 sets. |
Tuesday | 30-minute brisk walk or treadmill with incline. |
Wednesday | Mobility: Quad Stretch, 90/90 Hip Stretch, Thoracic Spine Rotation. Hold each stretch for 30-60 seconds. |
Thursday | Resistance Training: 2 leg exercises (Step-Ups, Single Leg Glute Bridge), 2 upper body (Prone Swimmers), 1 core (Mountain Climbers). 2-3 sets. |
Friday | 30-minute interval run (1 min fast, 2 mins slow, repeat). |
Weekend | Day 1: 1-hour hike on moderate terrain with a light pack (2-3kg). Day 2: Rest or active recovery (yoga, swimming). |
Week 3 & 4: Building Strength and Endurance
Increase intensity by adding weight and duration to exercises, focusing on stability and balance.
Day | Activity |
---|---|
Monday | Resistance Training: 2 leg exercises (Walking Lunges, Single Leg Squat), 2 upper body (Push-ups, Supine Row), 1 core (Dead Bug). 2-3 sets, add light weights if possible. |
Tuesday | 40-minute brisk walk or treadmill incline session. |
Wednesday | Mobility: Add Single-Leg Deadlift Reach for balance and hamstring stretch. Hold stretches for 45-60 seconds. |
Thursday | Resistance Training: 2 leg exercises (Squats, Step-Ups), 2 upper body (Prone Swimmers), 1 core (Side Plank with progression). 3 sets. |
Friday | 35-minute interval run or cycling session. |
Weekend | Day 1: 1.5-hour hike with added pack weight (3-5kg). Day 2: 1-hour hike or recovery session. |
Week 5 & 6: Trek Simulation
Focus on endurance, heavier pack weights, and improving recovery. Simulate trek conditions as much as possible.
Day | Activity |
---|---|
Monday | Resistance Training: 2 leg exercises (Single Leg Glute Bridge, Walking Lunges), 2 upper body (Push-ups, Supine Row), 1 core (Mountain Climber Plank). 3 sets, moderate weights. |
Tuesday | 45-minute brisk walk or treadmill session with higher incline. |
Wednesday | Mobility: Stretch routine focusing on ankles, quads, hips, and thoracic spine. |
Thursday | Resistance Training: 2 leg exercises (Step-Ups, Single Leg Squat), 2 upper body (Prone Swimmers), 1 core (Side Plank with progression). 3 sets, heavier weights. |
Friday | 40-minute interval run (2 min fast, 1 min slow). |
Weekend | Day 1: 2-3 hour hike with a 5-7kg pack on steep terrain. Day 2: 1-2 hour hike with a 7-10kg pack to simulate trek conditions. |
Program Notes
- Progressive Overload: Gradually increase weight and duration each week. For hikes, add 1kg per week to your pack until you reach your expected trekking weight (~7kg).
- Recovery: Rest days or low-impact activities (like swimming or yoga) are vital to avoid overtraining.
- Listen to Your Body: Modify intensity if you feel fatigued or sore. It’s better to stay consistent than to risk injury.
- Simulate Conditions: On hikes, choose terrain similar to Mount Rinjani with steep inclines and uneven surfaces.
Ready to Begin Your Adventure?
A well-prepared trekker enjoys the journey far more. Use this guide, train consistently, and start your adventure with confidence. Check out our Tours page for different trekking options. For personalized advice or to book your trek, reach out to our team today!