Physical Challenge Scale

Physical Challenge Scale

The physical challenge scale is designed to give an idea of the level of physical effort required for your trip and suggest ways to prepare beforehand. However, it does not indicate the recommended experience level, potential risks, pre-trip meetings, or emotional challenges like a fear of heights.

If you’re unsure about meeting the physical demands of a trip, please email the Adventure Coordinator at caeleyg@upenn.edu before deciding. Don’t assume you can’t participate without speaking with us first!

Level 1: Little to no training

This level involves minimal physical exertion during the trip. Activities may include short hikes of 1-2 miles with a light backpack, relaxed canoe paddling for two hours, or lifting up to 20 pounds. To prepare for a Level 1 program, try incorporating stretching and regular walks, such as to class, and opt for stairs instead of the elevator.

Level 2: Some minimal fitness

We suggest that participants maintain or start a semi-regular exercise routine before joining these trips. Typical activities may include hiking 2-3 miles with a day backpack, paddling a canoe for 3-4 hours, or lifting up to 30 pounds. To prepare for a Level 2 program, aim for 15 minutes of light jogging, elliptical training, or another cardio workout 2-3 times per week. You might also try one of Penn Campus Recreation's Group Fitness classes like Yoga or Core and Stretch.

Level 3: A basic level of fitness

We recommend that participants have a basic level of fitness and are recommended to start training 3-4 times per week. You should be comfortable running for 10 minutes without stopping, as this trip will present some physical challenges. Expected activities may include hiking 4-6 miles with a 30-pound backpack, paddling a canoe or kayak for 4 or more hours, and lifting up to 40 pounds.

To prepare for a Level 3 program, aim for 20-30 minutes of running, swimming, elliptical training, or another cardio workout 3-4 days a week. You might also consider joining one of Penn Campus Recreation's Group Fitness classes like Yoga, Spin, or Mat Pilates.

Level 4: Above average level of fitness

Participants should have a strong fitness foundation and train 5-6 times per week. This is a demanding trip, so you should be comfortable running for 20 minutes without stopping. Expected activities may include hiking 6-8 miles with a 35-pound backpack, paddling a canoe or kayak for 6+ hours over multiple days, and lifting up to 40 pounds.

To prepare for a Level 4 program, engage in 30-minute sessions of running, swimming, interval training, resistance exercises, or other high-intensity cardio workouts 5-6 days a week. You might also try one of Penn Campus Recreation's Group Fitness classes like Yoga, Spin, Mat Pilates, Reformer Pilates, HIIT, or Barre Fusion.

Level 5: Elevated level of fitness

Participants should have an advanced level of fitness and train 5-6 times per week. This trip is highly demanding, so you should be comfortable running for 30 minutes nonstop. Expected activities include hiking 8-10 miles on steep, uneven terrain with a 35-pound backpack and paddling a kayak or canoe for eight or more hours per day over multiple days.

To prepare for a Level 5 program, engage in 30-minute sessions of running, swimming, interval training, resistance exercises, or other high-intensity cardio workouts 5-6 days a week. You may also benefit from any of Penn Campus Recreation's Group Fitness classes.

Full list of Group Exercise Classes can be found here: https://recreation.upenn.edu/sports/2021/1/12/group-ex-1-12

*Must purchase a Group Exercise Semesterly Pass to participate in Group Exercise classes