Start Strong: James Jackson Wants You to Climb A Mountain This Year

If you've been following along with REP's Start Strong challenge, we've been pushing you to level-up your new year's resolutions this year—to climb your metaphorical mountain.

Or... you could be like James Jackson, the face behind the popular Wandering Weights Instagram account, and climb an actual mountain. Mt. Kilimanjaro to be exact. We're not saying you have to shoot that high (although if you wanted to, you can get more info @wandering.weights), but we think climbing a mountain all the way to the tippy top is a pretty epic goal for this year.

So to take this from dream to reality, we chatted with Jackson to get his advice, create a training plan, and get you mountain-ready.

Do Your Research

The world is full of mountains to conquer. Choosing the right one for your goals, abilities, and fitness levels is essential. This guide is made with the first-time summiteer in mind (so—probably not Everest). There's a lot more to a mountain than elevation. To find the right peak, do lots of reading on intensity, duration, and difficulty. How much gear will you need? Can you do it in one day? Do you need a guide? Do your homework, lock in a date, make a plan, and then start your prep.

Prep Tips:

• Research intensity of the climb to make sure it matches your experience level.
• Have a compass and a map of the climb and know how to use both in case technology fails.
• Plan your gear in advance, including plenty of water, food, comfortable shoes, sunglasses, sunscreen, extra layers, a headlamp (incase your climb takes longer than expected), and any necessary climbing or safety equipment.
• Plan around good weather for your summit attempt and check forecasts close to your climb.
• Climb with a partner or group whenever possible for safety (and more fun).
• Always let someone know your plan, including your route and expected return time.
• Start early in the day to avoid afternoon weather changes and to give yourself extra daylight.
• Know your turnaround time and be willing to stop short of the summit if conditions or energy levels change.
  
• Watch for signs of altitude sickness on higher climbs — including headache, dizziness, nausea, fatigue, and shortness of breath with light activity.
  

Get Your Mind Right

It's only natural that conquering a mountain brings on feelings of uncertainty, unease, and even self-doubt. Jackson says it's all about perspective, and how you choose to face that internal voice that might be sidelining you.

"I don't think you ever really get over those kind of fears. You just kind of get a little bit more used to it," he says. "I think the biggest advice that I could give is, [your fear] is all just built up in your mind. You're picturing the worst outcome—but what about the best outcome? Chances are it's going to turn out better than you could ever imagine."

Ultimately, fear is a natural part of any challenge, especially when standing on the edge of a mountain. Instead of trying to elimate the fear, face it with perspective and trust in your own abilitites. Over time, those moments of uncertainty transform into confidence, proving that the climb is as much about mastering the mind as it is about conquering the mountain itself.

Train Your Body

The best way to prepare for a big climb is to, well... prepare. Jackson recommends a mix of strength and conditioning with a focus on cardio.

"I think running is the best way to train for hiking," he says. "I'm still lifting, but I'm shifting my focus to prioritize the cardiovascular element."

Below is a training plan created by Jackson to get you in climbing shape. Follow the format increasing load, volume, or intensity each week for 12 weeks. If 4 days a week isn't enough training, you can always add more but be sure to give your body enough time to recover.

• Day 1: Push Day (chest/shoulders)
  • Flat bench: 5 sets of 6-8 reps
  • Incline dumbbell flies: 3 sets of 12-15 reps, 90 seconds of rest between sets
  • Dumbbell shoulder press: 3 sets of 6-8 reps
  • L-hangs: 3 sets for 30 seconds
  • Push-ups: 3 sets for 30 seconds
  • Stair climber, run, or hike: 30 minutes
    
    
• Day 2: Pull Day (Back/biceps)
  
  • Pull-ups: 4 sets of 10-12
  • L-hangs: 4 sets for 30 seconds
  • Barbell rows: 4 sets of 8-10 reps
  • Barbell curls: 4 sets of 8-10 reps
  • Stair climber or run: 30 minutes, increasing speed every 5 minutes
    
    
• Day 3: Legs
  • Barbell back squats: 4 sets of 6-8 reps
  • Dumbbell forward-reverse lunges: 4 sets of 10 reps (5 per side)
  • L-hangs: 3 sets for 30 seconds
  • Stair climber, run, or hike: 30 minutes
    
    
• Day 4: Active recovery
  • Walk, hike, or light jog

Get High: Elevation Training

Have you ever gone on a stroll at elevation and thought, "Wow, it's beautiful up here." And also, "Wow, I am struggling!" Oxygen levels are reduced at higher altitudes, making breathing more difficult and causing fatigue to set in faster. 

Training in thin air found at elevation forces your cardiovascular system to work more efficiently, improving endurance and oxygen utilization over time. While this kind of preparation is ideal, it's also a reality that not everyone has access to tall peaks or high-altitude environments. 

If you're not able train in thin air, Jackson says just hammer that cardio. "Run a ton and go on the stairs," he says. "Do whatever you have to do. Just challenge yourself enough to simulate that type of environment where it's hard to breathe." Additionally, you'll want to build leg and core strength, get accustomed to carrying a pack, and pracice slow and controlled breathing to prepare your body for the demands of a long hike.

Finally, plan smart on the trail: ascend slowly, take breaks before you're exhausted, stay hydrated, and allow extra time for acclimatization. Even without altitude training, these strategies can help you handle the climb more safely and enjoyably.

Try A Simulation

It goes without saying, it never hurts to get in a few practice climbs if you're able. Search for hikes in your area that simulate the effort you'll be exerting on the big day, such as similar pitch or incline, distance, and elevation.

While not everyone has access to mountainous terrain for practice sessions, there are plenty of ways to get creative. If your goal climb will take 8 hours and require a 15-20 lb pack, spend a couple hours on your feet with a weighted vest, slowly working your way up to your target time and weight. If your goal climb will be a multi-day backpacking adventure, take a backpacking weekend to break in your gear and get used to nights in the wild. Train in the shoes you'll be wearing on the big day. The more you practice, the more prepared you'll be.

Prepare For the Worst

Remember when we said your fears are all in your head? We stand by that. But luck favors the prepared, and science shows that preparation can ease stress and anxiety (plus in this case, it could save your life). From temperature drops to injury, here are some exceptional guides for building up your safety knowledge:

• Alpine Rescue Team Mountain Safety Guide
• National Park Service Hike Smart Guide
• 9 Critical Best Practices for Safe Mountaineering

Get Your Gear

Keep in mind, we're covering training gear (ya know, because we do fitness here at REP). As someone who works out on the go and in the world's most remote and wild places, you'll be happy to hear that equipment is minimal. Here's what Jackson recommends:

• Adjustable bench
• Adjustable dumbbells or barbell
• Weight plates
• Pull-up bar

If you'd like a more detailed guide about actual mountaineering gear, check out this list from REI.

Takeaway

At this point, we hope you feel adequately prepared to find your mountain and get after it. And if you're having second thoughts, Jackson says this: "If you wait for the perfect time, you're gonna wait the rest of your life. You're not going to get to the end of your life wishing you had fewer crazy stories." Amen to that.

Ashley Boyer is the Editor in Chief of REP Fitness. She's an ACE-CPT and master's candidate in Sports Performance and Conditioning at Southern Utah University. When not training for obstacle course races, you can find her hanging with her dogs or binging history documentaries.

This article was reviewed by Rosie Borchert, NASM-CPT, for accuracy.