Training for Everest base camp Trek

Training for Everest base camp Trek

24th May, 2022

Training for Everest base camp Trek

Actual Adventure Pvt Ltd. has been organizing trekking for trekkers of all ages and levels of fitness to Everest Base Camp over several years. Since it is regarded as one of the most adventurous destination, almost all of the trekkers are curious about the difficulties of Everest Base Camp Trek and trek preparations. 

Table of Contents

Everest Base Camp Trek is regarded as one of the most challenging trek in the world and requires a high level of physical fitness. Although, Everest Base Camp Trek is tough it isn’t undoable. With proper dedication, training, itinerary and preparations, the trek can be accomplished by young and old people with normal physical fitness. 

The Everest Base Camp Trek journey is about 130 kilometers. The trek can normally be completed within 11 days: 8 days up, 3 down. You’ll spend 2 days on the way up resting and acclimating to the elevation. The walk is about 5- 8 hours a day.  Since it is a long route and you will climb at an altitude of more than 4000 m and you will gain an elevation of about 300m each day you should walk slowly and steady. Slow and steady is the best way to safely enjoy the journey and minimize symptoms of altitude sickness.

Preparing for your trek

The Everest Base Camp trek isn’t tough if you start doing early trek preparations. It is an adventurous journey which requires a high level of physical fitness. Saying that it doesn’t mean you need to be an athletic or marathon runner. An early practice and preparation can make your trek easier and enjoyable. 

We recommend you to consult to your doctor before planning to trek to Everest Base Camp or any physical challenge. Physical fitness is a factor to endure the challenges of the trek and enjoy the trial. However, it doesn’t guarantee the impact of altitude sickness. You can still get affected by the risk of altitude sickness in spite of having good physical fitness. Physical fitness on the other hand somewhat reduces the chances of altitude sickness. The following tips might help you out during your trek to Everest Base Camp. 

Prior to the Trek 

  • Buy your boots early, train with it, be ready to return it if it isn’t comfortable. Don’t buy a new boot and try it directly in the trek. 
  • Wear your boots and daypack with a bit of weight in it prior to the trek.  
  • Hike for hours (push for duration, in addition to distance)
  • Practice elevation gain and loss (look for steep hills, use a stair machine)


Practice Hikes:


It is better to start hiking before one or two month of your Everest Base Camp Trek. You can start hiking in the local trials or hike through your town. The main motto of starting hiking prior to the trek is just to get your body used to long walks. Get your body used to at least 4-5 hours a day with minimal breaks.  This will help your body to manage the Base Camp trial. Calculate time and walking distance each day. Carry your day back and use your trekking boots during your hike.

Important Note: Make sure your trekking boots are comfortable to your feet. Buy your trekking boots early and get used to it. Wear it everywhere you go and pay attention to how your feet feel wearing them. Don’t buy boots that are too tight to your feet. If you feel uncomfortable walking with your boots, change them immediately. Also carry your backpacks along with you to get used to the weight if you don’t have porters.  


Cardio Training (Aerobic Exercise)


 Start Cardio training 1 or 2 months earlier to your trek. Cardio workouts like walking, jogging, swimming, and cycling help to train your body to work hard with less oxygen. This will help you keep your breath and focus at high elevation, and to enjoy the hike dramatically more. On the other hand it also reduces the chances of getting altitude sickness. Cardio training on the other hand has several benefits like, boosts your energy and your endurance, Helps you lose weight, Sheds body fat, and helps control blood pressure and many more. 


Strength Training


Since trekking is a natural activity you don’t need to be highly dedicated on strength training. However, strength training can be a good option if you can’t go for hikes. On your Everest Base Camp Trek you’ll be trekking and gaining elevation for several hours each day, help your legs get ready by doing some strength training early.

Using a treadmill and stair machine can be an option if you don’t have access to good hiking trial. However, if you cannot afford to these machines another option for you can be a running track in the park or going around the neighborhood also work just as well.


  • Walk / jog for 45 minutes on the hill setting.
  • 10 minutes of stairs at 30 – 45 steps per minute.
  • 5 minute slower walking to catch your breathe. 


Repeat a few times, or until you’re too fatigued to continue. Do this 2 times a week and increase the time jogging and on the stairs as you’re able. If you want extra strength training, adding in a few sets of lunges and squats can be a great way to build those leg muscles.

Tips to get the most out of your training


1. Give yourself enough time to prepare

You won’t get much benefit out of rushing your training in the few weeks before your trek. Start early. We go slow and steady up the mountain; your training should do the same. Give your body plenty of time to adjust.

2. Watch your nutrition

You need to take care of your nutrition as well. Eat enough high calories food and proper diets. Try to avoid junk food as much as you can and also avoid eating meats. Don’t eat too much at one time otherwise you will feel sleepy during the trials and it will be difficult to walk with full stomach. Drink plenty of water and stay hydrated.


3. Learn a few stretches to limber up before and after a day on the trail

Some dynamic stretches will warm you up in the morning and get you ready for the trail, and some static stretches will help loosen your muscles to heal as you’re resting at night. Learn a few stretches to limber up before and after a day on the trail to stay active during your trek.. 


4. Taper off before your trek

If you are working out a lot over several days, let your body to rest few days before starting your trek. Don’t train too hard otherwise you may get negative results during the trek. Stay active, keep stretching, but give your body sufficient rest before you go to Nepal.  Arrive fresh and ready to hit the trail.


Putting it all together: 


The Everest Base Camp trek is challenging, and shouldn’t be underestimated. It will push you, and make you push yourself through discomfort, pain, and fatigue. It is worth it. Train now and get in the best shape you can and get ready to trek with Actual Adventure. 

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