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LifestyleSport

by Barbara Yakimchuk

Mountains 101: A Beginner’s Guide

17 May 2025

Photo: Getty Images

Mountains are one of those ideas that sneak into your head and never quite leave. People who try climbing once often say, right after the ascent, “Never again.” And yet — they keep coming back, again and again.
And if the obsessive idea of conquering one of them (or at least half of it) has started growing in your mind, then — just like in all the Disney cartoons — follow it! But before you rush in heart-first, do a bit of preparation. Where to start? When to go? And who should join you? We will explore together.

Step 1: Choosing the right mountain and season

The first thing to understand is that two key factors matter most when choosing your first mountain: the height of the peak (or final point) and the overall length of the trail. As a beginner, avoid long treks — the challenge often lies not just in the physical effort, but also in the lack of proper meals and showers. Here are a few beginner-friendly options worth considering:
Mount Fuji, Japan
  • Height: 3,776 metres
  • Season: July – middle of September
  • Duration: 2 days
Why not start your mountain journey with something relatively manageable? Mount Fuji is considered beginner-friendly, though some sections can be steep and rocky.
A typical climb takes two days. On day one, you hike for about 4–6 hours from the 5th Station (the real climb starts here — everything below is more touristy) to a mountain hut, where you rest. On day two, you will start early to reach the summit for sunrise — this takes 2–3 hours. The descent back to the 5th Station takes another 4–5 hours.
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Photo: Filiz Elaerts

Mount Toubkal, Morocco
  • Height: 4,167 metres
  • Season: April–May and September–October
  • Duration: 2–3 days
Mount Toubkal offers two main trail options: the classic Toubkal Summit Trek (usually 2 days) and the Berber Villages Hike (around 3 days). It is considered moderate in difficulty — no technical climbing is involved — but guides usually recommend building up your endurance and starting preparations 1–2 months in advance.
Mount Kilimanjaro, Tanzania
  • Height: 5,895 metres
  • Season: January–March and June–October
  • Duration: 5-8 days, depending on chosen trail
Well, it might not be the easiest climb, but it is one of the Seven Summits — and many climbers (including Raha Moharrak, who has conquered all seven) start their mountain journey here. Kilimanjaro offers several trails, but the easiest is the Marangu Route, which takes 5–6 days.
How hard is it? Technically, it isn't difficult, and no specific preparation is required. The main challenge lies in the altitude and the fact that Kilimanjaro spans five climatic zones — from bushland to arctic. The good news? You do not need to carry all your outfits for every weather condition yourself — porters will help with your bags.
Annapurna Base Camp Trek, Nepal
  • Height: 4,130 metres
  • Season: March–May and October–November
  • Duration: 7 days (can be shortened)
This one is high on my personal must-try list. While it is probably the most challenging option on this list, those who have been to Nepal say it has a truly unique vibe — something you will not find anywhere else.
The difficulty is considered moderate, but there is a small twist: although you will be staying in teahouses along the way, many guides recommend skipping showers during the trek to avoid cooling your body down too much. So, be prepared for that extra little challenge!

Step 2: Preparing your body

Although most trails say there is no need for specific preparation beforehand, it is important to realise that during the climb you will face various challenges — so, it is best if your body is ready, to avoid any additional difficulties.
Which part of the body should you focus on?
You need to understand what to expect: day-long hikes lasting 5 to 7 hours, short breaks for food and 10-minutes rest. So two key areas to train would be your muscles and your cardiovascular system.
What kind of training is best?
Any form of cyclical exercise would work — running long distances, swimming, and cycling are the best option. The key principles are regularity (3 to 4 times a week) and endurance rather than speed. If you can monitor your heart rate, aim for 120–140 bpm, and make sure you do not exceed 160 bpm.
When should you start preparing?
The main rule for endurance training is not to double your workload too quickly — instead, increase it gradually by 10–15% each month. So, depending on your current fitness level, it is best to start about 2 to 4 months before your hike.

Step 3: Essentials to remember on the trail

  • Altitude sickness is real, not a myth.
It can affect anyone, regardless of age, fitness, or mindset. Studies show about 25% of climbers at high altitude experience symptoms. If you start feeling unwell, tell your guide and don’t hesitate to turn back.
  • SPF is your best friend.
Remember Raha — the first Saudi woman to conquer Everest — shared that it took nearly a year for her skin to fully recover from severe sunburns after her last climb? So, keep SPF with you.
  • Altitude affects appetite — but eat anyway.
Even if you do not feel hungry, staying hydrated and eating regularly are crucial to keep your energy up at high altitude.
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Bonus: Questions you might have left

Before we wrap up, here is a quick quiz for someone who was a beginner climber not long ago. Meet Elena — a Chief Marketing Officer who has already ticked off two mountain climbs. She started with Base Camp in Nepal and is now gearing up for her third ascent.
Most mountain trips come with a packing list. But was there anything you personally really missed having?
I struggled with sleep — even in a super warm sleeping bag, it was cold and uncomfortable. So I would recommend bringing something to help you rest better, like Melatonin, 5-HTP, or GABA, and a few self-heating pads — good sleep is key if you want energy the next day. Also: a waterproof cover for your backpack and a separate dry pouch for documents.
What was quite unexpected for you?
No eggs or meat at high altitude! Since they are carried up in bulk, they often spoil on the way, and good guides usually won't let you eat them. So pack your own energy alternatives — I was happy to have some Snickers bars.
Trail descriptions often mention altitudes — but those numbers do not mean much to beginners. What altitude do you think is manageable for a first climb? What was yours?
If you have not trained before, I would say up to 3,500 metres is manageable. But my first climb was actually to 4,200 metres — and it went quite well.
People say you need to train before climbing. What exactly did you do?
For my first climb, I just stuck to my usual workouts and did not train specifically for the mountain. By the second one, I got more serious — doing long walks of around 10 km and high-intensity workouts like circuit or interval training to boost my heart rate.
Which day tends to be the hardest in the climb — mentally or physically?
The number of days depends on the route, but mine were usually about three days each. No matter how long the trek, the hardest part is the first day.
Do you think it is better to do your first climb with friends or family? Or is it better to go alone with a guide?
I did my first climb alone with a guide, and honestly, it was the best decision. The whole experience moves at your own pace, which makes a huge difference. In a group, you have to adjust to everyone else, and you do not want to slow things down or hold people back — that pressure can be mentally tough.