Am I Fit Enough for Peru? How to Prepare for the Inca Trail in Midlife

 On the two occasions I’ve arrived at the Sun Gate via the Inca Trail I’ve cried (I’ve also done the day trip from Cusco via train and bus twice and not been as moved).  No doubt the tears of awe and joy were mixed in with those of fatigue and relief at having completed the four day trek.

But if you’re in your 40s, 50s, or beyond, you may find yourself wondering: Am I fit enough to hike the Inca Trail?

The truth is, the Inca Trail is both a physical challenge and a profound journey of self-discovery. While age doesn’t disqualify anyone from completing it—I last did it at 66 and have a friend over 70 who did it on two reconstructed knees— preparation is key, especially in midlife, when our bodies and priorities shift. With the right mindset and training, this trek can be one of the most empowering experiences of your life.

The Challenge of the Trail

The Inca Trail is roughly 42 kilometers (26 miles) long, completed over four days. On paper, that may sound manageable. But the difficulty lies in the altitude (up to 4,200 meters at Dead Woman’s Pass), steep ascents and descents, and long hours of walking. Even the fittest hikers can feel the impact of thinner air.

For those of us in midlife, the trail requires more than just physical endurance. It calls for resilience, pacing, and a willingness to listen to your body. The good news? These are qualities we often gain with age.

Training Smart, Not Hard

You don’t need to be an elite athlete to trek the Trail, but you do need to train consistently in the months leading up to your trip. Here are some practical steps:

·       Walking with purpose: Begin with regular long walks—3–4 times a week. Gradually increase distance and time on your feet. The trail days average 6–8 hours of walking, so stamina is crucial.

·       Train on hills and stairs: The Andes aren’t flat, and neither should your preparation be. Find local hills, bush tracks, or even stadium stairs to mimic the terrain.

·       Strengthen your legs and core: Simple exercises like squats, lunges, step-ups, and planks will protect your joints and improve balance on uneven ground.

·       Don’t forget your lungs: Cardiovascular health matters at altitude. Cycling, swimming, or brisk walking helps build capacity.

·       Practice with a pack: You won’t carry all your gear (porters do the heavy lifting), but you’ll need to walk with a daypack. Train with a few kilos inside to simulate reality.

The Midlife Advantage

One of the myths about the Inca Trail is that it’s only for the young and ultra-fit. In reality, many trekkers are in their 40s, 50s, or 60s. Why? Because midlife brings its own advantages:

·       Mental toughness: You know how to pace yourself and push through discomfort without burning out.

·       Appreciation of the moment: Many people in midlife walk the trail not just to tick a box but to savour every step as a rite of passage.

·       Connection to meaning: The Inca Trail isn’t just about hiking; it’s about immersing yourself in history, culture, and the raw beauty of nature. Midlife travellers often find deeper resonance in this experience.

One of the members of the group I took on the Inca Trail recently put it this way:

The Inca Trail isn’t just about reaching Machu Picchu—it’s the journey itself that makes it unforgettable. Along the way, I got to know the incredible guides and porters, and learned so much about the Inca civilization. By the time I arrived at Machu Picchu, I had a much deeper appreciation for its history and significance. It truly enhanced the entire experience.  Kevin Wun

Preparing Mind and Body

Beyond the physical, preparing mentally is just as important:

·       Altitude acclimatization: On our recent tour our local travel partner picked us up at Cusco airport and took us straight to the Sacred Valley of the Incas— 1000 metres lower than Cusco— to acclimatise. This was a master stroke.

·       Drink plenty of water, rest, walk slowly and avoid alcohol.

·       Mindfulness on the trail: Trekking can be meditative. Bring awareness to your breath and steps. It reduces stress and heightens the sense of awe.

·       Let go of comparison: Fitness levels and capacity to cope with altitude vary widely on the trail. Focus on your own journey. Move at your own pace and stop as much as you need to. Don’t worry about keeping up or dropping behind. In our group we had a local guide leading the way at the front and a second one supporting people at the back.

·       Pack light, think big: Carry only essentials in your day pack—porters will be carrying most of your gear. A puffer jacket, some snacks, water and a camera is all you need. Every gram matters on the climb, but the intangible weight of intention—seeking renewal, challenge, or clarity—will fuel your steps.

Why It’s Worth It

Yes, the trail is tough. Your legs will ache, your lungs will protest, and there may be moments you question your decision. But then, you’ll round a bend and see snow-dusted peaks, a hummingbird, orchids clinging to ancient stone walls, or the stars blazing over the Andes and you’ll feel an overwhelming sense of possibility.

Reaching Machu Picchu isn’t just about arriving at a destination. It’s about proving to yourself—especially in midlife—that adventure, vitality, and growth are not behind you. They are right here, waiting to be claimed.

Final Thoughts

So, are you fit enough for Peru? With preparation, determination, and the wisdom that comes with midlife, the answer is almost certainly yes. The Inca Trail will stretch you, but it will also reward you in ways that few other experiences can.

Think of it not as a test of youth but as a celebration of resilience, courage, and the enduring spirit of adventure.

If you would like to do the Inca Trail in a small group and with great service from a local travel company you can join us in July 2026. We still have some spots. For more information about the full two week tour contact Cheryle Yin Lo (my wife) at: https://www.travelglobe.com.au/peru-adventure-13-day-tour