The following steps are the ones that I would suggest as a "must" for all climbers, to build the endurance and stamina to keep climbing, have enough strength to appreciate the view and not be bedridden (or catatonic) for a week after the climb.
Make those muscles work hard!
One thing is for sure: you can't force muscles to do a job they don't have the power to do. They can't carry your weight up a mountain if they are weak and puny. They can't walk you uphill all day if they burn out easily. They have to learn to work beyond normal conditions. You need to wake them up, work them out, and get them used to the pressure and the strain.
Therefore, strength training or weight lifting should be part of your pre-climb workout routine. Emphasize on the your back, shoulders, and most of all, your legs. Work with weights that let you have full range of motion for only eight counts. Lift slow and easy -- don't rush the motion. Move to heavier weights when you can do three sets without cursing your barbells. This way you train your muscles to be strong -- powerful. Don't forget to give them at least 48 hours to rest and regenerate.
For the ladies, don't be afraid of strength training -- you won't look like Mr. Body Builder even if you want to. Women will have to really, really work, for several years, on pure muscle building to start looking bulky and masculine. So, don't worry. Regular strength training will make your muscles firm at the right places, your skin will take on a healthy glow, and you will feel energetic enough to dance around singing "climb every mountain".
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