Annapurna Base Camp Trek Training

Annapurna Base Camp Trek Training

Annapurna Base Camp Trek is one of the most loved treks by trekkers around the world. The Annapurna Base Camp trek takes you to the lap of Annapurna ranges. It gives you a beautiful view of the rich mountain ranges in Nepal.

In case of difficulty, it is a moderate trek and everyone can do it. But Annapurna Base Camp Trek Training is a bonus for the comfortable trek. There are a few things that you need to consider before the trek.

The highest elevation on this trek of Annapurna Base Camp is 4190 m. You will see mountains like Annapurna, Dhaulagiri, Hiunchuli, and Machhapuchhre. You will also enjoy the simplicity of the Gurung Community.

This journey along with the adventure brings many challenges. The higher elevations bring cases of altitude sickness and a lot of other health-related issues.

If you are a novice trekker, prior training is a must. That does not mean you need advanced mountaineering training. However, you need to have some basic physical training to complete this trek smoothly.

But, you do not need to be an athlete for it. There are some requirements such as building up your stamina. These allow you to enjoy your treks with comfort.

These are some of the things that you will learn during the Annapurna Base Camp Trek Training sessions. It is best to undergo such training.

What is Trekking to Annapurna Base Camp Like?

You need more than 10 days to complete Annapurna Base Camp Trek. You will hike most of the time. At times you will climb steep hills and rocky stairs.

You will walk for more than 4 hours on a daily basis with a backpack. You will be doing this for most days of your trek at the higher elevations of 2000 m to 4130 m. Training is important if you want your muscles and body to be able to cover the distance in a completely new environment.

There is 20% – 30% less oxygen at higher altitudes and your muscles will get weaker faster.

You will walk about 6 km – 15 km distance per day.

Annapurna Base Camp is a beautiful place to trek to and the journey is absolutely memorable. With a little bit of preparation, you will be able it enjoy it and save it as one of the best experience ever.

You are in for amazing landscapes, forest, the local settlement, and the mountains.

However, the ABC trek doesn’t need any mountain climbing experience or prior trekking experience. But it definitely needs preparations and proper training for the trek.

Why Annapurna Base Camp Trek Training?

Before starting, you need to understand why you need to undergo training.

While trekking to higher altitudes, the amount of oxygen decreases. This, as a result, affects your body in several ways. Your body takes time to adjust to the changing altitude.

You have to walk 6 – 7 hours daily on an average on this trek. You also need to carry a heavy backpack throughout the trek. These are not things that you do on a daily basis, so sudden changes as such will take a toll on your body and health, if not prepared.

Trekking does take a lot of effort and can drain you. Training yourself before a trek will add to preparing your body so that it doesn’t feel the drastic change.

The training is only basic fitness activities, not heavy workouts. If you skip this, you might have to deal with the consequences later.

Training helps you increase your stamina. It also helps your body to get well adjusted to the changing environment and increased physical activity.

What Should Annapurna Base Camp Trek Training Include?

The kind of training completely depends on your where you live in and your surroundings. Short hikes are a way to start and choosing a hill area is the best. So look for the most suited area.

You do not need any heavy and muscular strength as a part of your training. But as a part of your training, you do need to prepare yourself to walk for about 5-7 hours on a daily basis with a backpack of a minimum of 5 kg.

We recommend you to train yourself for about 12 to 16 weeks prior to the trek. Some specific training that you can consider are

Aerobic Training or Cardiovascular

Aerobic gets your heart pumping and is perfect to adapt on the higher elevations where the air is thin. This kind of training includes exercises like cycling, swimming, running and more.

This also helps in balancing the oxygen volume that your body can use.

You can also include hill training and cardio as a part of your training. If you already workout at a gym, you can give an hour extra to include these exercises to increase strength.

Strength Training

Strength training specializes on the strength that you need in the trek with the weight you carry. This training includes exercising with free weights, bands, etc. Gym machines are also excellent for strength training.

This training will help build up power in both upper and lower part of your body. Exercising that involve calves, hamstrings, quads, and hips are also important. Strengthening your muscles like upper back and shoulders are a part of this training.

Altitude Training

Now the thing about altitude training is that you cannot train at the actual high altitudes as the Annapurna Base Camp. So, what you do is exercise as a mimic for altitude training.

You can take short treks to nearby hills and mountains in your home country and learning to adjust to the change in the environment. It also includes proper acclimatization time and proper rest.

Walking 3-5 hours per day with weight on your walk is a good way to start. The key is getting active and getting as much hill work in as possible.

Look for an appropriate area from where you live to start your training.

In some cases, extra days will also help your body to adapt to the environment during the trek. This will also help in recovery from altitude so that you can get proper rest and ready for the next day.

Tips Before Annapurna Base Camp Trek

  • You can choose the number of days you want to complete this trek. Choosing a package with more days will make the journey more relaxing and without any rush.
  • The main key is staying hydrated all the time. You can drink a lot of water and get a lot of rest. Rest recharges your body and water helps you to deal with the changing altitude.
  • An extra service you can have are trekking guides. You can do this trek pretty much with and without a guide but having a guide and a porter will make your trekking trips a lot more comfortable.
  • It is best to start early so that if you reach your destination early you will have enough time to enjoy the area as well as acclimatize properly.
  • Do not rush your body and keep your pace. Your body will adjust on its own with the change in altitude and you should give time for it.
  • Do not underestimate a high altitude trek like this one. Never ignore any sign of altitude sickness as this is a serious issue. Drink plenty of water and allow your body to acclimatize well.
  • Manage your time well. Training will help you with the timing as well. You do not want to be the one to slow down your trek.
  • Make sure the team you go with train properly as well. They should not come unprepared.
  • Starting off with easier treks will help in your training.
  • The best time is autumn and spring. The best time is September-October and April-May.
  • In the case of gears, a good hiking boot, an insulating jacket and sleeping bag with liner is a must for the trails and weather.
  • Take your favorite snacks with you to munch along the trek. It will make the journey less boring and refreshment once in a while are fun.
  • Mentally prepare yourself because this indeed is a long journey.


If you hurry to your destination, your body will not be able to handle the pressure. But completely losing a hold on yourself will affect your group and slow them down.

So to maintain the pace, you need to be fit physically as well as mentally and prepare for the trek.

Training is also important depending on the season you choose to trek and the package of days you choose.

Training for 4 – 6 hours daily can increase your efficiency and the journey will be easier. With proper exercises and gears, you will have a successful journey.

For further questions and details about Annapurna Base Camp Trek Training or Annapurna Base Camp Trek, do contact us.

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