Everest Base Camp Trek is a tough trek, both physically and mentally. The thin air, rugged terrain and the distance you will cover make it one of the toughest treks in the Himalayas, but it is not like a marathon up the world’s tallest mountain. It is not far beyond the ability of most people either. With the proper training, right mindset, well-maintained pace and experienced team, you can successfully scale the base Camp.  

Training anywhere between 8-12 weeks should be enough for a 13 days hike to Everest Base Camp. Try to diversify your training and don’t stick with a particular training and routine. Which will help you build up to being able to walk 5-8 hours almost everyday. Your training should generally involve cardio, leg strength, nutrition and hikings at a regular interval. 

Do I need to train for Everest Base Camp Trek even if I lead an active life?

It depends on what kind of activity you are engaged in. Trekking to Everest Base Camp is all about physical and mental endurance. We have planned a particular training routine which is tested over the years with impressive result. Generally speaking, if you have a physically active lifestyle, 8 weeks training will be sufficient. Otherwise, we suggest starting training 12 weeks before the commencement of the trekking. To get an insight on how difficult is Everest Base Camp Trek, read this.

When should I start training for Everest Base Camp Trekking?

If you are physically active and train on a regular basis, you can start training two months before the trekking and focus on endurance, strength, diet and gears. If you don’t lead an active life then you should start training at least three months before the trekking. We have explained about training routines in detail below. 

What should I consider before starting to train?

Know your body and physics before starting the training. Some of the training advised below may not be suitable for your body. So consult with your doctor, if you have any physical constraint and limitations. You can also hire a personal trainer, if you want to be guided by professionals. 

What should be my mantra for training?

Consistency and discipline. Stick to the routine and the plan, and don’t break it at any cost. 

Everest Base Camp trekking training plan. 

We have classified the Training to Everest Base Camp into the following.

1. Leg Strength training

Leg Strength training induces your muscular contractions. Your leg muscles are the ones that endure the most strain, so it is important to have strong and conditioned leg muscles. Some of the effective trainings for strength are:

• Lunges.
• Squats.
• Top Toes.
• Wall Sitting.
• Deadlifts
• Leg press
• Leg Curls

2. Cardiovascular Training

Cardiovascular exercises are beneficial to increase your breathing and heart rate to fuel your body. And as a result, your body is likely to work well even on less oxygen. We recommend this training 3 times a week. Some of the effective aerobic trainings are:

• Running
• Box jumping
• Jumping jacks
• Burpees
• Jumping squats
• Swimming
• Rowing
• Swimming

3. Aerobics Workout

To get your heart rate up, aerobic exercise is beneficial. It helps body work well on less oxygen 

• Stair running
• Box jumping
• Jumping jacks
• Burpees
• Jumping squats

4. Training Hikes

Like strength and cardio training, hiking is equally essential. We advise one or two short hikes during the week and one or two longer hikes during the weekend. Try to hike in the terrain as close to the Everest base camp as possible. You can try the following routine to diversify your training. 

• Steep inclines
• Undulating trails
• Very cold condition

5. Hike to altitude

Everest Base Camp trek involves significant elevation gain. So hiking to the altitude, if you have the opportunity, will benefit you a lot. But if this is not possible for you, you can do it at sea level. You will hike at the elevation with your muscles getting oxygen 30-50% less than what it gets at sea level, so your muscles get tired in the mountains quickly. To mitigate this, you can hike at the places you live with as much weight as possible so that your muscles get used to working normally at low air pressure. 

6. Hiking Alternatives

We understand it is not always possible for everyone to find places to train outdoors. No problems, you can go for alternatives. You can walk up and down on staircases, instead of using elevators. You can also use treadmills or run back and forth to work instead of driving.

7. Gears

It is good to buy your trekking gear and get familiar with them, especially trekking boots, socks and a backpack. Check our packing list in case you need the guideline. 

• Trekking Boots: While buying the trekking boots make sure they are comfortable with a finger space left. It should be waterproof and breathable too. Do not hesitate to exchange them if they are not comfortable. 
• Trekking Poles: Even the poles are considered as an optional gear, they are really helpful at higher altitude. It helps with stability and also takes a little strain off the legs at times. It could be annoying to use during trekking if you are not used to it, so we suggest using it during training hikings. 
• Wear your backpacks: check it fits your torso, and accommodate your gears you will carry during the trekking. Check our packing list here:

Be Social

Try to get connected with the people you are trekking with, Hike with them as far as possible if they live close to you. Being social also helps you during the trip as well as this will help you boost your psychology. 

Start training early

We can’t advise enough to plan early as starting it in the few weeks before your trek does not benefit you. Moreover, training in a rush might result in injury too. So start training for Everest Base Camp at least 8-12 weeks before your trek. 

Plan your diet too

Planning for well-balanced nutrition that supports high energy levels is very beneficial. If you don’t have dietary restrictions we advise you to consume the diet with rich carbohydrates, protein and healthy fat. 

Ease Off before your trek

Let your body rest and relax a week before you arrive in Nepal. However stay active and engage in light training but make sure you don’t injure yourself. 

Disclaimer

These are general guidelines only and we do not hold any responsibility for side effects and injuries sustained during the training. Please also consult with your doctor or personal trainer (if you have).