Become unbreakable with these training tips that real-life mountain athletes use to survive.
Most men hit the gym to build muscle, drop a few pounds, or sculpt a six-pack. Nothing wrong with that -- until you're on a mountain. Mother Nature doesn't care about your physique. The only thing you need in the wild is the ability to make it home alive.
High-altitude athletes like skiers, climbers, and mountain guides have long known the secret to forging real-world resilience: Train your body to survive where oxygen is scarce, the terrain is unstable, and every step counts. Do that, and you'll thrive anywhere.
Training for altitude demands a different mindset and a different kind of toughness altogether -- especially when the stakes couldn't be any higher. "Those who train or compete at high altitude are at a risk of death pretty much every time they click in," says Milica McDowell, DPT, a winter sports athlete and expert in mountain athletics. "There's no margin for error with these types of athletes. They train body, mind, and nutrition for absolute precision in the worst of environments, weather, and unexpected circumstances, such as avalanches or falls when climbing."
Compare that to the average gym-goer scrolling Instagram between sets, and it's clear why mountain athletes move differently, and why their methods could seriously upgrade your own fitness game.
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Why High-Altitude Training Works for Strength
Research shows that high-altitude training rewires your body at a cellular level for better performance not just in the mountains, but everywhere, including sea level.
"Higher altitudes augment the body's utilization of oxygen," explains Thomas Pontinen, MD, a physician specializing in athletic health and an avid mountaineer. "Lower oxygen availability triggers several changes in the body that help it survive and thrive in higher altitude environments with less oxygen."
One of the biggest adaptations your body experiences when doing high-altitude training is red blood cell production. "Higher altitude and lower oxygen environments stimulate an increase in red blood cells in the body, which then increases the efficiency of oxygen delivery into the muscle tissues. This directly helps increase strength performance because it reduces fatigue in the muscles," says Pontinen.
When your muscles have more oxygen, they perform better under stress and recover faster between workouts. The more efficiently your body uses oxygen, the more strength you can build and with less wear and tear.
How Mountain Athletes Train Differently
Rather than chasing bigger biceps or more plates on the bar, mountain athletes train for functionality. This includes developing flexible joints, resilient tendons, and the capacity to endure high stress in unpredictable environments.
"Most gym-goers are focused on staying 'in shape,' getting stronger, building an aesthetic physique, or benefiting holistically from routine exercise," Pontinen says. "Devoted skiers, climbers, and mountaineers are generally focused more on training to excel in certain tasks and challenges like competitions, records for time and distance, and summits or other milestones."
Mountain athletes approach every workout with intentionality and purpose. As McDowell says, "If you're climbing Kilimanjaro and planning to ski down it, you can't go mindlessly spend 30 minutes on an elliptical and then do some squats and sit in the sauna and call it a workout."
The Top Techniques You Can Steal
Fortunately, you don't need to live in the Rockies to reap the benefits of mountain training. McDowell recommends starting with one of the simplest yet most effective ways to build real-world strength and stamina: uphill walking.
"Whether you're walking uphill, using a treadmill with incline, using a stair stepper, anyone can steal the uphill pursuits style training from mountain athletes," she says. "This crushes your cardiovascular system, making your engine a well-tuned machine. It also challenges your glutes and calves in ways you might regret 24 to 36 hours later."
Additionally, high-altitude athletes prioritize mobility and joint health, which many regular fitness junkies lack. "Mountain athletes drastically increase their performance and safety by spending time training for improved mobility and joint health," says Pontinen. "Focusing on ankle mobility, shoulder mobility, upper body posture, and rotator cuff strength can drastically boost your resilience and longevity."
Here are some high-altitude training exercises you can add to your routine:
If you're not smart about how you incorporate high-altitude training into your fitness plan, you risk injury and overtraining, leading to fatigue, dehydration, and impaired performance. "Consult your medical team before starting this type of training, especially if you have a family history of cardiovascular disease or premature death," McDowell advises.
Like any other type of training methodology, gradual progression is crucial for long-term success with high-altitude training. "Make sure you do your mobility work slowly and gradually," Pontinen says. "Your rotator cuff might not be used to some of those rotation movements, so start at a very low weight and focus on control rather than power."
Don't forget to fuel up before training sessions. McDowell says, "If you want to train like a high-altitude athlete, you'll want to make sure you have easily digestible carbs on board at least half an hour pre-workout."
The 3 Biggest Mistakes to Avoid
According to McDowell and Pontinen, here are the three most common high-altitude training mistakes to keep in mind:
At the end of the day, if you want to build real-world strength (the kind that lets you crush a mountain trail, lift heavy under fatigue, and stay strong when life gets unpredictable), train like a mountain athlete.
You'll be stronger. You'll be tougher. And when life throws something hard your way, you'll be ready.