How to train for Everest Base Camp Trek?

Everest Base Camp Trek is a moderately difficult trek in Nepal. During the trek, you will be walking in high altitude region on rocky and uneven terrain. The trek is full of uphills and downhill. Thus, you must prepare yourself with proper training before you start your Everest Base Camp trek.

You need to train your body properly to achieve a good fitness level, both physically and mentally to make your trek comfortable and enjoyable. Training for Everest Base Camp Trek should include increasing cardio endurance, strength training, mental preparation and going on a day hike. Plus, you should be able to carry your backpack while trekking.

You start by going on a day hiking or taking long walks at least 1 day per week before the trek. You should be able to walk or hike for 5-6 hours per day with minimum rest. If you don’t have significant hills or mountain terrain in your area, you can train in the gym as well on the treadmill. This will help you strengthen your body for the Everest Base Camp Trek. Along with that, consulting about your health with your doctor is very crucial before the trek.

So, let’s dive a little more on the training for Everest Base Camp Trek. In this article, we will provide you with some training techniques that will help you to have a great trek.

Everest Base Camp Trek
Trekker at Everest Base Camp

How to train for Everest Base Camp Trek?

When you start training for Everest Base Camp trek, the training should include aerobic conditioning, elevation training, and strength endurance training. Aerobic training will help you walk on the environment with less oxygen while elevation training will help you to increase your muscle strength to handle the elevation gain better.

Although the Everest Base Camp Trek is a difficulty trek, it is not unattainable. With a positive attitude, the right pace, and proper preparation, trekkers of any age can successfully reach Everest Base Camp.

Here is the list of training techniques you can follow to prepare yourself for the Everest Base Camp Trek.

Strength Training for Everest Base Camp Trek

Strength training is one of the most important training for the preparation of your trek to the Everest Base Camp. Strength training should mainly focus on building your shoulders, leg muscles, back and abdomen.

A basic strength training routine for EBC trek should include pull-ups, sit-ups and crunches beside the aerobic and cardiovascular training. You should begin the strength training at least 6 months before the trek with training three days per week for at one hour a day. And when the time of trek come closer, increase the duration and the frequency of the training routine.

Cardiovascular Training for Everest Base Camp Trek

Cardiovascular training is a must when it comes to trekking in high altitude region. This will help your body to work hard with less oxygen level. A basic cardio training should include cycling, swimming and biking.

If that is not enough then you can also do stair training, hiking up and down the hills. This will bring the training to another level, and you will be benefitted even more.

Start your cardio trekking at least 6 months before your trek and you should at least train for 30 mins a day and four times a week. Along with that, increase your training duration and frequency as the trekking date comes nearer.

We recommend you to do the training with the backpack that you will be carrying during the trek. This will help you adjust your shoulders and the back with the weight that you will be carrying.

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Hiking Training for Everest Base Camp Trek

Hiking is the best way to prepare your body for the challenging Everest Base Camp Trek. If you are only able to do one training then hiking is the way to go. So, put on your trekking boots and go for a day hike or take a long walk.

Going on a hike will prepare your body to walk for a long distance which will make your trek much easier. Learn about where your body struggles and how far can you push your body. Once you get used to pushing through the first wave of discomfort, it won’t be any problem for your body.

In addition to that, if you are thinking of buying new hiking shoes, make sure you buy them earlier and start hiking with your new shoes. This will help you get used to the hiking boots and you will have a comfortable walk.

Trekking with a new hiking boot can develop any blisters on your legs make it difficult to walk. So make sure you get comfortable with your new hiking boots.

Make sure to go for a hike that will take 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.

Trekking and Altitude Conditioning in Everest Base Camp Trek

During the trek, you won’t be trekking in flat terrain but in a rocky and uneven terrains and in such an altitude. Plus, there will be lots of steep inclines which can be very tough if you haven’t trained for it. Thus, it is very important to work on your trekking and altitude Conditioning for the Everest Base Camp Trek.

Start your training by walking for long hours around your area. To give the feel about the trek, try finding trails that somewhat matches the trails on the real trek. This will help you increase your trekking conditioning for the trek. Also, try to climb trails of around 2,000 feet with at least 15 pounds of load on your back. As you train, try to increase the load, speed and the milage in each of the hike.

Along with the trekking conditioning, preparing yourself with the altitude training is equally important. Although it is impossible to mimic the real altitude of Everest Base Camp trek, you can include stair training in your routine.

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

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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 sound mental health which is very important.

Be Aware of Altitude Sickness

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 healthily 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.


Everest Base Camp Trek is definitely going a lifetime experience and different than the training you have done for the trek. However, with proper physical and mental training for EBC trek, you will have a most enjoyable trekking experience just like you imagine. Keep in mind that the trek is not a competition and you should value your safety above everything else.

Furthermore, if you have any more questions or queries regarding this trek or any other treks in Nepal, please feel free to contact us.


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