The short answer: start training six weeks before your trek. Stair climbing and loaded pack hikes simulate Rinjani's terrain most directly, so build those in first. Work up to 60-minute cardio sessions, add strength work for your knees on the descent, and do back-to-back long hikes in the final two weeks.
Why training matters
Most people underestimate Rinjani. They see the photos of the crater lake, read that it takes two days, and assume it is a long but manageable hike.
Then they arrive on the mountain and discover that 2,600 m of vertical gain on loose volcanic rock in tropical heat is genuinely hard. We are not saying this to put you off. We are saying it because the trekkers who prepare properly are the ones who enjoy the experience. Exhaustion turns a magnificent mountain into an ordeal. Fitness turns it into an adventure.
How long do you actually need?
It depends on which objective you are training for and where you are starting from. Either way, start now.
Crater rim
Six weeks of consistent training is enough for most people to be ready for the crater rim. From a genuinely low starting point, allow six to eight weeks of solid preparation instead.
- Crater rim at 2,641 m
- Daily walking plus stairs three times a week
- Workable from a low fitness base
True summit
Eight to ten weeks is better if your goal is the summit. If you are currently unfit, a genuine 10–12 week training block is more realistic than wishful thinking.
- Summit at 3,726 m
- Loaded pack hikes and early morning sessions
- 10–12 weeks from an unfit start
The plan in numbers
This is what the six weeks ask of you, week in week out.
The six weeks, block by block
Three phases, then the week you do almost nothing. Each one builds on the last, so do not skip ahead.
Build your base
If you are not currently active, the first two weeks are about establishing a daily habit. The goal is not to get fit in a week; it is to wake your body up and start building the aerobic base you need. Walk briskly every day and include hills wherever possible, and find a stairwell, a stadium or a multi-storey car park to climb three times a week. Stretch your hip flexors, quads, hamstrings and calves: those are the muscles that will complain first on the descent. Consistency over two weeks matters more than intensity, so do not do too much too soon. If you are already active, treat this as a warm-up phase and move faster through it.
Increase the load
Now start making the sessions harder. The mountain does not get easier on day two, and your training should not either. Once a week, put 6–8 kg in a backpack and hike 1.5–2 hours on uneven terrain, and add the same pack to your stair sessions. Build your cardio to 45–60 minutes of sustained effort: uphill walking, cycling, rowing or running, with your heart rate elevated but not maxed out. Twice a week do squats, lunges, step-ups and single-leg deadlifts, which are what protect your knees on the long descents.
Peak and prepare
This is where you put it together, with back-to-back effort days that simulate the two consecutive days of trekking. Hike 3–4 hours on both Saturday and Sunday with a loaded pack, on a hilly trail if you can find one. Train before breakfast at least twice: the summit push starts at 2 am, and your body needs to know how to work in the early hours. Add no new exercises or distances now. You are maintaining fitness and letting your body consolidate.
Your fitness is already set
The week before your trek, cut your training volume by half. Keep doing short sessions to stay loose, but do not try to squeeze in a final big effort. What you need now is rest. Focus on sleep, hydration and eating well, and arrive in Lombok rested rather than depleted.
Cardio gets you up, strength gets you down
The descent from the crater rim to the lake is long and steep, and it will punish unprepared knees. Use the same training sessions to test your kit: Rinjani is the wrong place to discover that your boots give you blisters.
Strength work, twice a week
- Squats and wall sits. General leg strength.
- Reverse lunges. Quad strength for steep descents.
- Step-ups on a box or bench. Direct simulation of the climbing motion.
- Single-leg calf raises. Ankle stability on uneven terrain.
- Plank and dead bug. Core stability under a loaded pack.
Gear to test while you train
- Your boots. Wear the ones you will use on the trek and break them in properly.
- Your headlamp. You will need it for the 2 am summit push, so find out now if it works.
- Your rain jacket. Test it in actual rain if you can.
- Everything else. Our complete Rinjani packing list has the full kit.
"The trek was absolutely lovely and the scenery amazingly beautiful. You have to be in good shape."
Frequently asked questions
How long should I train before trekking Rinjani?
Six weeks is a realistic minimum if you are starting from a low fitness base. If you are already active (running, hiking, or going to the gym regularly), four weeks of specific trek training is usually enough. Do not leave it to the last week: your body needs time to adapt.
Can an unfit person do Rinjani?
It depends on the goal. The crater rim (2,641 m) is achievable with 6–8 weeks of solid preparation even from a low starting point. The summit (3,726 m) is harder: if you are currently unfit, a genuine 10–12 week training block is more realistic. Honesty with yourself about current fitness is more useful than wishful thinking.
What exercises are best for trekking?
Stair climbing and step-ups are the most specific preparation for Rinjani's steep ascent. Walking uphill with a loaded backpack simulates the trek directly. Cycling and running build the cardiovascular base. Squats, lunges, and single-leg exercises strengthen the muscles you'll use on descent.
Should I train with a backpack?
Yes. Even though porters carry the heavy gear, you will carry a daypack with water, layers, snacks, and a camera, typically 5–8 kg. Train with a similar weight at least once a week from week 3 onwards. This also lets you break in your boots and find any gear issues before the trek.
Can I do Rinjani if I don't exercise regularly?
Start now. Six weeks of consistent daily walking plus stair climbing three times a week will make a significant difference. Aim for the crater rim rather than the summit if time is short. You will still have an extraordinary experience.
What is the minimum fitness level for Rinjani?
You should be able to walk uphill continuously for 2–3 hours without needing to stop and rest. If that feels difficult today, build up to it before you arrive. The trek demands sustained effort over many hours: short bursts of fitness are not enough.
Ready to climb?
Check live availability and pick your date, or ask us first. Tell us where your training is now and we will say honestly whether six weeks is enough.