Everest Base Camp Training Plan

Everest Base Camp Training Plan

Treks to high altitudes like the Everest Base Camp trek do require prior training. You will be trekking to altitudes of 5,364 meters during this trek. And the distance of 130 km. You must have physical training along with mental determination to complete this trek.

An Everest Base Camp trek is highly sought out for many reasons. You will be trekking to the base camp of the highest mountain in this world, Mt Everest.

Reaching the Everest Base Camp gives you a great sense of accomplishment. You will enjoy the majestic beauty of the region and get a close look at the rich culture of the nation, Nepal.

To get the most out of your adventure to the beautiful Everest region, you must have a plan. A schedule that will train your body to prepare for the trek. Our body needs to be in a state where it does not feel stressed or drained.

This is why an Everest Base Camp Training plan is a must.

This includes both physical and mental conditioning. Let us guide you through.

Physical Conditioning

There is no single physical exercise routine that works for all. You need to find one from the options that work for you.

For a successful trek, choose a training program that focuses on stamina, endurance, and flexibility training.

Some of the popular ways to become fit are as follows:

Cardiovascular Training

Physical fitness training with any type of cardiovascular conditioning is good for your body. Keep this in mind when planning for the Everest Base Camp trek. Cardiovascular training is also called aerobics training.

Cardiovascular training works on the ability of the heart and lungs to supply oxygen-rich blood. This is necessary for the muscles during a sustained physical activity. This ability is a great help for high altitude treks.

The aerobic training helps ensure you can trek for long periods of time.

The best and easiest ways to do this is by going on walks, runs, hikes and jogs with a backpack.

Make sure the weight you are carrying is like the one you intend to carry on your actual trek.

If these are not for you, you can walk inclines on your treadmills. After a few days, start doing these with a backpack.

Other great options for these exercises are rowing, swimming, cycling. These aerobic exercises help stimulate your heart and breathing rate.

Strength Endurance Training

Strength and Endurance training is also great for the Everest Base Camp Tour.

For a comfortable mountain trek, you need to focus on building strength on your legs, upper, and lower body. It not only makes your trek a comfortable and enjoyable one but will also reduce the risk of injury.

To strengthen your lower body, you can try doing lunges, squats, and step aerobics.

To strengthen your core muscles, you can do sit-ups, sings, shoulder press, back and shoulder flies.

This will help become stronger. You can then carry your backpack (comfortably) which may weigh up to 15 kg while trekking.

Trekking Conditioning for Everest Base Camp

While training for your Everest Base Camp trek, you need to try to replicate the situations of your actual trek.

Nothing does this better than going on actual treks. If possible, go for weekend treks to nearby hills.

Make sure you do these practice treks with boots, clothes, backpacks that you plan on wearing on your Everest Base Camp trek. This will also ensure all the equipment is well-broken in. You will also get comfortable using them on the actual trek.

This helps you to build endurance. These practice treks also help you to get used to walking for long periods of time.

If you cannot go on these treks regularly, mix these small treks with aerobic and strength conditioning training. This will help you prepare for the trek.

Altitude Training

There is no true way to train for altitudes. The only way you can do this is by going to high altitudes.

If that is not an option than the best thing for this is getting your body in top physical condition.

Maintaining your own walking pace is also key for this. Your body will adjust to the altitudes of the Everest Base Camp. This requires time. You cannot rush it.

Always stick to your own pace. Trek slow and steady.

If you feel unwell during the trek, notify your guides or trek doctor immediately. Monitor your symptoms carefully.

Altitude sickness is serious yet avoidable. It can affect people of all fitness level and ages.

Mental Conditioning

Mental toughness plays a huge role in the success and comfort of your trek.

Any treks like the Everest Base Camp trek requires you to concentrate on the trails. Your focus helps you avoid injuries.

You also may face different weather conditions. The weather in high altitudes could be challenging at times. You may face conditions of rain, snow, wind, dust and so on.

Along with this, you will be walking daily for 6/7 hours. This can take a mental toll on you. Hence, being mentally prepared for Everest Base Camp trek is vital to your comfort and success.

Things to consider before you start your Everest Base Camp Training Plan


Research about the trail you intend to take. There are many trails to Everest Base Camp. Some are more difficult than others. It will be easier to replicate the conditions of the trails and train accordingly.

Trekking boots

Use the boots you plan to use on the actual treks for your physical training activities. If you don’t have trekking boots, buy a pair. Break into them before your actual trek.

You don’t want to end up in blisters or sense of discomfort on your feet during the actual trek. A good pair of trekking shoes can make a huge difference on your Everest Base Camp trek.

Your Physical fitness level.

If you are not involved in any physical activity, then you can start a sensible training program for six to twelve months in advance.

If you are already involved in physical activities, then you can start training 1 or two months before your actual trek. The physical activities you do can be anything like running, swimming, cycling.

Determining how fit you are can help decide how early you should start getting trained for your Everest Base Camp trek.


You need a well-balanced diet to help maintain a good health. Don’t ignore your nutrition. When your physical fitness routine picks up and you train harder, your body places more strain on your carbohydrate stores.

Make sure you take your diet into consideration while training. Make sure to eat and drink well.


Autumn (September-November) and Spring (February-April) are the best seasons for trekking in Nepal.

These seasons offer dry, clear weather along with moderate temperatures. They are perfect for treks.

Summer (June-August) and Winter (December-January) are challenging for treks. The trekking trails will be muddy and slippery during these seasons due to the rain and snow.

The temperatures can also be too hot or cold.

Reason for Everest Base Camp Training Program

  • Strengthens your heart, reducing the risk of heart attack and stroke
  • Improves breathing, circulation, and endocrine functions
  • Tones your muscles
  • Strengthens your bones and reduces the risk of osteoporosis
  • Helps you get in shape
  • Boosts mental performance and improves psychological well-being
  • Reduces anxiety
  • Complete enjoyment during your trek

Extra things to remember while training for your Everest Base Camp trek

  • The best way to get fit for your Everest Base Camp trek is to train hard and well
  • Do not rush. Always stick to and maintain your own pace
  • Always stretch before and after workouts for 5-10 minutes
  • Drink plenty of fluids. These can include 3-5 liters of water and juice depending on your body weight
  • Eat a well-balanced diet with lots of green vegetables and fruits
  • Reduce your training a week or two before your actual trek

Final Say

Everest Base Camp trek is possible for all. But an Everest Base Camp training Plan helps in making your treks are a lot easier. It allows your body to be flexible in order to face the actual situation.

This way, you can have a great time on your trek.

Everest Base Camp is an incredible trekking destination. Make sure you prepare well for a great and comfortable trekking experience.

For the best routes and seasons for the Everest Base Camp trek, feel free to contact us.

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