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How to Train for Everest Base Camp Trek

How to Train for Everest Base Camp Trek

The experience of trekking to the Everest base camp is one of the most amazing experiences any trekker can ever achieve. Every single year the number of people coming to see this magnificent mountain by trekking in the Everest region has rapidly increased. The wonderful scenery of this region has attracted more travellers.

Trekkers should be trained properly to achieve a right fitness level in order to make your trek more enjoyable.

It is quite necessary for the trekkers to be prepared well for strength training and cardiovascular endurance.

Moreover, they should be capable of carrying a backpack while trekking as well.

However, companies are willing to provide you with guides and porters to carry your backpack and lead you to the right direction of the trek.

We know that trekking a 130 km can become a little too difficult to people especially with the low level of fitness considering the steep pathway going up the trek.

Although a high level of fitness can make your trekking experience easier, you are not required to achieve world class fitness to complete the Everest Base Camp trek.

On the bright side, see this is an opportunity to lose some of those unwanted pounds.

It is very important that you are physically and mentally prepared for this journey of a lifetime.

Below are described some of the intense training techniques that will help you prepare for this journey.

1. Strength Training for Everest Base Camp Trek

Mainly focused on building your shoulders, leg muscles, back and abdomen, this strength training is proved to be an integral part of your overall training for the preparation of your trek to the Everest Base Camp.

You need to include key strength training routines like pull ups, sit ups and crunches to your training routine aside from the aerobic and cardiovascular training.

Make sure you’re engaged in the strength training at least six months before your trek program at least three times a week and 30 minutes per routine.

And as the time of the trip comes closer, you should increase the frequency and duration of the routines.

However, you should make sure to vary these exercises so you don’t get bored too quick.

2. Cardiovascular Training for Everest Base Camp Trek

It will be such a huge advantage if you work out regularly and exercise during the off-season.

You’re one step ahead of your cardio training if you’re already walking, biking or swimming for a whole year.

If you’re willing to add routines like stair training, hiking up and down the hills, then it will bring your training to the another level. You’ll be hugely benefited.

You should consider performing cardio training at least 6 months before your journey and it should be for 30 minutes and four times a week.

And every month, do add 10-15 minutes to each of your routines and be sure to increase the frequency to at least six times a week.

You are recommended to wear your weighed vest to mimic the weight that you’ll be carrying during the trek. It will help your back and your shoulders to get accustomed to the load you’ll be carrying.

3. Hiking Training for Everest Base Camp Trek

Even with hiking, practicing hiking makes you quite perfect. If you are only able to do one thing on your training plan, this training should be it. Get ready with your trekking boots and start walking right away.

With the help of hiking practice, your body will get in the rhythm of walking the long distance and makes it that much easier.

You will understand how much stress your joints should endure and you’ll be able to get used to walking in your newly purchased hiking boots.

You wouldn’t want to develop any blisters on your legs before the journey of your lifetime.

Make sure you start walking with a workable distance that you’re very comfortable with and work up your way from there.

Before your Everest Base Camp trek, make sure you’ve done at least three long distance hikes with minimum hours of 5-6 hours.

If you can do this without any trouble then good news for you, you won’t have any problem during your Everest trek.

4. Trekking and Altitude Conditioning in Everest Base Camp Trek

It’s very necessary that you include trekking and altitude conditioning in the preparation process of the trek.

You will not only be trekking on a flat terrain but on the hills and slopes. There will definitely be some challenging inclines.

There’s won’t be enough time for you to fully prepare during the trek but you can easily do as much trekking as you can while you’re at home.

To start the training, you can walk for longer hours around the city or the area where you live.

Trekking the city while it’s snowing is also a very good way to help you get used to the real trek to the base camp.

Finding a steep trail outdoors from where you live and trekking on it several times are other great ways to improve the trekking conditioning.

You should try to climb the trail of around 2,000 feet with at least 15 pounds of load on your back.

Make sure you try to increase the load, speed and mileage in each of the treks. This will certainly help you be more accustomed to the trekking in higher elevation.

It is also equally important to include altitude training in your routine of preparation. It is impossible to be fully prepared for the real altitude of Mount Everest but you can include stair training as well.

You got to climb the stairs as hard and long as you can and then go back down at a steady pace. Make sure you’re wearing your pack while doing this.

5. Mental Conditioning

In order to have a sound mental health during the entire trek, it is very important to keep some realistic expectations of the things that are likely to happen during the trip.

It is necessary to understand that the accommodations are very basic but very efficient. Your toilet situations could be troublesome at times so try to be more creative and more resourceful during times like those.

Make a good friendly relationship with people who have tried trekking the base camp. Be open and listen to their stories for more information.

By doing this, you will be mentally equipped to handle tough challenges and have a sound mental health which is very important.

Note: Altitude sickness can drain your physical and mental energy during the trek which isn’t a good thing.

Make sure you keep yourself hydrated, eat healthy and carry adequate medication with yourself which you might need. And it’s important to let your guide know that you’re experiencing symptoms of altitude sickness and quickly make a descent to prevent further complications.

You have to remember that getting to the base camp is not a competition but an experience.

Descending doesn’t mean you’re losing but just a safety protocol for you and your whole group to prevent further complications


Mt. Everest Base Camp is definitely going to be way different experience than the training you’ve been working so hard for.

However, once you’re all physically and mentally good to go, there is nothing stopping you from making that trek happen.

And also, keep in mind that the trek is not a competition and you should value your safety above everything else.

When you finally reach there, you will see that months of hard training have definitely served you well.

More information about Everest base camp package  https://excitingnepal.com/trip/everest-base-camp-trek/


Subash KC

Managing Director

Mr. Subash K.C ventured into the tourism industry after completing his studies in Management Stream in 2001 at Tribhuvan University. Mr. K.C, born and brought up in the Lalitpur district, is keenly interested in exploring the different trekking routes. Getting the opportunity to work in the tourism industry helped him gather insights about trekking across Nepal. In addition, he also learned about customer care and group management.
By leading solo and group trekkers himself, he started collecting data about many trekking destinations in Nepal. He creates an enriching experience for national and international travelers through exceptional hospitality.

Apart from managing trekking and tours, Mr K.C also handles client inquiries, accommodation reservations, arrangements of transportation and flights, and other logistics. Recognizing the importance of personalized service, he proactively takes care of clients' needs and requirements. He is fluent in English and excels in organizing treks, tours, and adventure sports in Nepal, Tibet, and Bhutan.

He is highly committed to promoting responsible tourism and prioritizes client satisfaction by providing top-notch service through his well-organized company. He believes that through responsible traveling, we can protect the natural environment and promote sustainability. He has expanded his knowledge by traveling to various countries worldwide, such as India, Bhutan, Switzerland, Germany, France, Italy, Thailand, China, Singapore, Philippines, Vietnam, USA, Japan, UK, Canada etc and is passionate about exploring more destinations.