So, you just won the elusive Havasupai permits, but you’ve never backpacked before. Now what? Luckily, I’ve got you covered with a simple, beginner-friendly guide on how to train for Havasupai, so you feel confident on the trail.
I have been hiking and camping for years. But before I went to Havasu Falls, the last time I had been backpacking was a college trip way back in the day. So, I knew that I had a lot of work to do.
I’ve written this post so that you feel ready to tackle the Havasupai Trek. 🙌🏻 This post will guide you through what to expect on the trail, how to prepare, and answer questions you may have.
Note: I am not a personal trainer, so make sure that you check with a doctor before starting any training plan!
Disclaimer: There are affiliate links in this blog post. I may get a small commission at no extra charge to you. Thanks for your support!
Guide on Training for Havasupai
When training for any backpacking trip, it’s important to work on two types of exercises: strength and cardio.
Below, I’ll go over everything you need to know about the trail before you begin training for Havasupai, exercises I recommend, and the best way to build up your fitness so you’ll be prepared for the hike!
Havasupai Trail Overview
Distance: 10 miles one way, 20 miles round trip
Elevation: 2700 Feet
Type: Out and Back
Length: 4-8 hours one way
Difficulty: Hard
Above, I’ve given the basic Havasupai trail details, but that’s just the base line if you simply do the hike there and back. However, most people will add on additional hikes during their time at Havasu Falls.
You can do the very long 16 mile hike to the Confluence or keep it simple with short hikes to Navajo Falls.
Either way, you will feel so much more prepared if you have a good training plan. That way you won’t be sore and you’ll feel energetic the entire weekend!
How Hard is the Hike Really?
I will say that the hike difficulty really depends on your level of fitness, but there’s one part that everyone agrees is tough: the hike back out of the canyon.
While the hike to the falls is all downhill, the hike out requires more of a challenge, gaining 1200 feet in just about a mile. 🥵 It’s a steep push at the very end especially after a long weekend of exploring. I would expect this last climb to take around an hour or more.
The hikes to Mooney Falls, Beaver Falls, or the Confluence are all pretty tough, but these are all optional additions.
How Long You Need To Train
Answering this question really depends on your current fitness level. If you’re someone that already hikes a lot and works out regularly, you will need less time. But, if you’re a beginner who rarely gets out on the trail or doesn’t have a lot of experience hiking you will want more.
That being said, I think most people could get ready for Havasupai within 3 months or less and this guide is written with that in mind!
Your Step-by-Step Havasupai Training Plan
Below I’ve outlined the ways I recommend preparing for hiking Havasupai. If you have a base level of fitness, you aren’t starting from ground zero.
So, you can start mid way in to the training plan. That being said, I recommend doing a mix of cardio and strength. That way when you take on the trails you’ll feel great!
Cardio Training for Havasupai 🏃♀️
Walking is truly the best way to start prepping for Havasupai. Here’s my recommended progression:
- Begin with 30 minute walks several days a week
- Add hills or inclines as it gets easier
- Use a treadmill with an incline/stairmaster if walking outside doesn’t work
- Mix in local hikes of 1-4 miles as time goes on
- After about 6 weeks add a light pack for training
- A few weeks before your trip, do a longer (4-5 mile) hike with your backpacking pack so you can test out your gear and its comfort 🎒
Strength Training 💪🏻
A good strength training plan will target all of the major muscle groups in your back, arms, and legs. If you’re new to weights you can use free training plans online like on YouTube, Instagram or blogs.
Overall, again you should do strength training about 2-3 days per week and you can add more days as you see fit. I like to split my training days into an arm day, a leg day, and a full body day. Then, I do core on the end of most of my workouts.
Some great strength training exercises for hiking include:
- Lunges
- Squats
- Deadlifts with weight
- Push Ups
- Bicep Curls
- Sit Ups
- Plank
- Other Core Exercises
Week-by-Week Havasupai Training Plan
First 1-4 Weeks (2-3 Days Per Week):
- Walk 30 minutes
- Strength Train 30 minutes
4-8 Weeks (3-4 days a week):
- Walk 2-3 miles at an incline or use the stairmaster
- Go on a hike or two with some elevation
- Strength train with moderate weights
4 Weeks Before (3-4 days a week):
- Go on a longer hike with your packed backpack
- Do longer walks outside or on the treadmill at an incline
- Continue strength training 2-3 days a week
Final Tips for Your Havasupai Training
You don’t have to be a super athlete to enjoy backpacking to Havasupai. With some training and time, anyone can feel ready to take on this trail!
Just make sure that you start your training early, test out your gear on a nearby hike or trip, and enjoy the process. You’ll absolutely fall in love with Havasu Falls, so it’s definitely worth it.
Let me know if you enjoyed this guide in the comments.
👇 Explore more about Havasupai and preparing for your trip below:
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