How to Train for Everest Base Camp Trek?

  • Arjun Pandey
  • Last Updated on Jul 12, 2023

Table of Contents

One of the most famous trekking expeditions is the trek to Everest Base Camp, which is a once-in-a-lifetime journey. People of all ages, sizes, and shapes may complete this non-technical trip, which is a terrific challenge. Yet, it is crucial to be both physically and mentally prepared for the Everest Base Camp Trek. The more physically fit you are before doing the Everest Base Camp challenge, the more probable it is that you will enjoy this amazing trek.

Those preparing for the Everest Base Camp Trek are advised to focus on improving their cardiorespiratory fitness, physical stamina, and capacity to climb uphill for lengthy periods of time while carrying a hefty daypack. From 8 to 12 weeks before to your trip, you should ideally begin doing frequent treks or lengthy walks. It's a good idea to endeavor to walk or hike for five to six hours nonstop with just short intervals.

A physically fit person may accomplish the Everest Base Camp trek without facing many difficulties. To prepare for the particular difficulties of mountain trekking, you must trek in fitness. Before organizing your stroll or starting a workout routine, you must consult with your doctor whether you have any health issues. Here are some pointers for preparing for the trek to Everest Base Camp.

Physical Training for Everest Base Camp Trek

Physical Training for Everest Base Camp Trek

Training should start before you leave on your journey. If you believe that your present level of fitness is insufficient, you may want to try more traditional exercises like lightweight training and aerobics. It is advised to take part in exercises that simulate the strain you will feel throughout the ascent and descent to get your body in shape for the physical demands of the Everest Base Camp trek. This indicates that you should concentrate on tasks that require ascending and descending steep inclines while carrying a bulky backpack. By doing this, you may prepare your body and become used to the level of physical exertion required for the actual journey.

Cardiovascular Training

Cardio workouts assist our bodies to be ready to deal with oxygen deficit for a prolonged amount of time. It is also referred to as an aerobic exercise at times. This is the first kind of training we suggest to all hikers since it essentially prevents you from being out of breath. We advise doing this via running, walking on a treadmill that is inclined, stair climbing, strolling uphill and downhill, or participating in aerobics programs.

We can also choose from swimming, cycling, and other cardiovascular workouts. During training sessions, wearing weight packs is a great way to develop endurance. It will be simpler on the actual hike if you get used to the weights and progressively increase them when practicing on uphill treks. It is effective to engage in three to four training sessions of consistent exercise lasting 30 minutes each. For completing the Everest Base Camp Trek, four to six aerobic workouts lasting around an hour each is beneficial. Strengthening the entire body is beneficial, especially the lower back, abdominal region, legs, and upper back. A backpack, bodyweight exercises, free weights, and gym sessions are all beneficial forms of exercise.

Strength Training

The Everest Base Camp trek requires cardiovascular preparation, but strengthening your leg muscles can also improve your entire experience. To get the best results, we advise following a training schedule that incorporates both strength training and trekking. You must make sure that your complete body is in top physical condition because the journey involves 5 to 6 hours of walking while carrying a rucksack. To do this, use both aerobic and weight training routines. Exercises like step-ups, squats, pull-ups, bench presses, push-ups, leg curls (forward and backward), lunges, deadlifts, and overhead presses are all highly advised for building stronger legs. Your leg strength will increase as a result of adding these exercises to your training program, which will be helpful throughout the journey.

Exercises must be carried out properly to avoid injuries, thus proper form is essential. While having strong legs is necessary for trekking, you also need to have a fit upper body because you will be carrying your own kit to base camp. We advise performing sit-ups, shoulder presses, kettlebell rows, and other upper-body strengthening activities. You must concentrate on steadily gaining strength, endurance, and mental and physical vitality during the training process. To avoid tiredness and injury, it is crucial to change the weight used throughout each training phase and provide adequate rest periods in between each set of exercises. In order to prevent strains or injuries, maintaining perfect form is crucial during every training phase.

Mental Training for Everest Base Camp Trek

Mental Training for Everest Base Camp Trek

It takes a lot of effort to get to Everest Base Camp. Because of this, if you want to enjoy the vacation, you must be in positive spirits. There are techniques for improving mental endurance that may be used, despite the difficulties. Putting yourself in a situation where you are physically challenged is the best approach to do this. A healthy diet, morning yoga, and meditation will also help you prepare mentally for the EBC Trek. You shouldn't have any problem getting to Everest Base Camp if you can accomplish that.

Set Realistic Expectations

When you climb higher in altitude throughout your journey, you could find that the lodging and cuisine aren't up to par. The location and accessibility make it impossible for the lodges to offer a luxurious service, despite their desire to do so. Furthermore, people can develop a strong sense of entitlement. You should thus be appreciative of the level of service you are receiving from that vantage point. Be thankful for what you have despite the possibility that your expectations won't be achieved during the voyage.

Develop a Positive Mindset

Mountains are prone to accidents and are quite unpredictable. There is a good chance that any potential problems will emerge in the highlands. Rapid weather changes might lead to unforeseen changes in your strategy. If you're intending to hike to Everest Base Camp, it's crucial to accept the possibility that things won't go exactly as you expected and to mentally get ready to manage any obstacles. You may accept these adjustments and keep moving forward by cultivating a positive perspective.

Learn Relaxation Techniques

You could feel like giving up after spending hours on steep, icy slopes while also climbing in elevation and losing breath. Acute Mountains Sickness may arise from ignorance and carelessness in such circumstances. Everyone who is trekking to Everest Base Camp will likely experience this, but you must acquire relaxation methods and avoid pushing your body over its breaking point. So, accepting these changes will be easier if you are in sync with your body and mind.

Appropriate Acclimatization Plan

You will perform better in the mountains if you create a training schedule and progressively raise your level of fitness over time, which will also help you avoid getting injured. If your first hike involves a high altitude, you should definitely choose a different location. Nepal offers a variety of other high-altitude treks, including the Langtang Valley trek and the Annapurna Base Camp trek. These journeys could act as acclimatization excursions that lead you to Everest Base Camp.

Gear and Equipment Preparation on Everest Base Camp Trek

Gear and Equipment Preparation on Everest Base Camp Trek


As you make your way up towards Base camp, the weather will get bitterly cold. In addition to your ordinary attire, you should bring these items:

  • 2 to 3 good full sleeves inner clothing
  • Trekking pants - 2 pants (Jeans and pants should be avoided)
  • Windcheater and raincoat
  • 5–6 pairs of Cotton socks and 2–3 pairs of Woolen socks
  • Trekking Shoes - Invest in a very good quality pair of trekking shoes that hold the ground in all conditions - Wet or dry.
  • Hat or cap - one should wear a good trekking hat during the trek since the sun is quite bright and the ultraviolet rays a quite abundant in these altitudes and can cause sunburns by the end of the trek.
  • Gloves - Two Pairs (Warm and Waterproof Gloves)
  • Sunglasses - a good pair of sunglasses should be taken. They not only protect your eyes from the bright sun but also protect them from cold and dry air.

Trekking Poles

Start utilizing trekking poles throughout your preparation for the Everest Base Camp Trek if you have never done so. You receive additional assistance and it gives your walking speed rhythm. They are actually not essential on smooth, flat ground, despite the fact that employing them helps speed up the movement. On less stable ground or steep hills, however, they offer considerable lateral stability and are effective in preventing knee discomfort both during and after the climb.

Sanitation and Personal Hygiene

A crucial element that you cannot neglect. To maintain personal hygiene and sanitation, you should bring these items.

  • Toilet Paper Rolls: It is a must to carry your own rolls of toilet paper (At least 3 rolls - two in the backpack and one in the daily pack - You never know when you got to go attend nature’s call)
  • Sanitary Pads and Tampons: Well, every girl knows about their menstrual cycles, but it’s best to keep them handy.
  • Baby Wipes: After day 04 on the trek, no one bothers to have a bath, because it’s too cold early in the morning, and after Namche bazaar, every single tea house charges for hot water. Keep 2–3 packs of baby wipes.
  • Hand Sanitizing Gels: Keep your hands clean. Can’t wash your hands with that freezing water.
  • Anti-Fungal and Anti-Bacterial Foot Powder: Feet get really sweaty while trekking. One should use antibacterial and anti-fungal powders to avoid any feet infections


After passing through Pangboche, the air gets quite chilly and dry. A quality moisturizer and a decent petroleum jelly, such as Vaseline, should be carried at all times. Vaseline serves as the initial layer of protection for your body against the dry cold. Every morning, be sure to apply one layer of Vaseline. It keeps you cozy and drenches you in moisture.

Emergency Medical Kit

A Band-Aid, doctor's tape, antiseptic cream or gel, muscle relaxant balm, paracetamol, Diamox, antacid tablets, a light pain reliever, certain medications to prevent constipation, loose movements, fever, and eye drops should all be included in an emergency medical kit.

Nutrition and Hydration Preparation during Everest Base Camp Trek

Nutrition and Hydration Preparation during Everest Base Camp Trek

You must ensure that you are boosting your diet and hydration as you step up your workout. To gain muscle and maintain your health, you will consume more calories and require more protein and minerals.


To match your increased workout intensity, up your calorie intake. Your calorie and nutritional requirements rise as your muscle growth and strength rise. Keeping fed is crucial. You need to consume a balanced diet if you want to be strong and maintain your level of fitness high. Once you start working out and training harder, your body and glucose reserves will be under more stress. Thus, it is wise to provide your body with enough fuel before and after exercise.


During this trek or any high-altitude hike, it's crucial to remember to remain properly hydrated, avoid the sun, and avoid being sunburned. Before we start trekking at 8 a.m. on each day of the journey, we aim to have consumed one liter of water. Our outstanding crew will fill your 2 to 3 liters bladder during breakfast so you may have something to drink for the morning trek. Thus, by lunch, you should have hopefully already had three liters of water in total. After that, you can buy another liter or two of water for the remainder of the climb in the afternoon. Ideally, you should have consumed 4 to 5 liters of water by five o'clock each day. By doing this, you avoid having to stay up until the wee hours of the night drinking and using the restroom.

Other Preparations for Everest Base Camp Trek

Travel Insurance

You must get travel insurance, which must include coverage for your emergency evacuation as well as any adventurous activities.

Booking Your Flights Early

The weather in Lukla is often bright in the morning, but clouds begin to gather in the late afternoon. Hence, the majority of flights to Lukla take place in the morning. You'll have a better chance of getting a seat on the first flight if you book your flights early. Also, it may be challenging to arrange flights if you are planning your expedition at a busy time of year. To ensure that you have a flight for your adventure, book your flights early.

Two Days Buffer Day

Given the geography, climate, location, size, and amount of traffic at the airport, even a little change in the weather will cause the aircraft to be delayed or canceled, depending on the flying authority. So, the likelihood that the Lukla aircraft would depart on schedule is not assured. We advise you to have at least two buffer days on hand for this.

Get In Touch With A Trekking Specialist Or Agent In Nepal

They know a lot more than those who only sometimes go on treks or those who use the internet. In addition to learning from each client's experience, they have done it themselves quite a few times. Give them complete authority to make the following arrangements for you:

  • All accommodation and transfers
  • All meals
  • Detailed Itinerary
  • Licensed guide for the trek
  • Trekking permits and TIMS Card (Trekker Information Management System)
  • Domestic Flights from Kathmandu to Lukla and vice versa
  • Porters - To carry your baggage
  • Emergency evacuation (at an additional charge, if NOT included in your travel insurance) - Usually a one-way helicopter costs anywhere between US$ 2000 and 6000 and can accommodate up to a maximum of 3–6 people and the cost can be divided among them.
  • Help in renting equipment from Kathmandu like trekking poles, sleeping bags, down jackets, and fleece jackets at very subsidized rates.

Everest Base Camp Trekking Tips

  • Refrain from smoking and drinking alcohol. These two behaviors are among the main causes of mountain sickness.
  • Before the challenge, engage in a lot of trekking training. The greatest way to be ready for Everest Base Camp Trek is to walk.
  • Try not to do too much too quickly. Take it carefully and increase your workout gradually as this might cause weariness or injury.
  • Before engaging in any workout, warm up and cool down. This will lessen the risk of damage while also assisting your muscles in getting ready for the next exercise.
  • Track the duration and distance of your training sessions and hikes. This will let you keep an eye on your development.
  • Pay attention to your body. Do a bit less if you are weary, and a little more if you are feeling powerful.
  • When exercising, try to keep your daypack and walking boots on. You may do this to get your body ready for the challenge's actual demands.
  • Ask your gym instructor for guidance on how to utilize any equipment or strength-training routines!


Regardless of your age, skill, or level of physical fitness, you can trek to Everest Base Camp if you follow the training advice and strategies indicated above. The Everest Base Camp trek requires extensive acclimatization to high altitudes. Most individuals are forced to go the other way because of this. You should be able to visit Everest Base Camp without any issues if you spend at least one day acclimatizing in Namche Bazaar and Dingboche and don't have any serious symptoms of altitude sickness.

The best way to prevent altitude sickness and have a pleasant journey is to take it slow and steady. Keep in mind that altitude sickness can affect even the fittest individuals, so it's crucial to be cautious. While being physically fit can make challenging parts of the trek easier and more enjoyable, it doesn't necessarily influence how your body responds to high altitude. As previously mentioned, with proper planning and maintaining physical fitness, it is feasible to achieve your goal of reaching the Everest Base Camp.

You may get thorough knowledge about high-altitude trekking preparation after reading this article. You are going to benefit from these trainings if you take part in one of our trekking programs, which are detailed below:

Arjun Pandey

Arjun Pandey

Arjun Pandey was born in Gorkha, in the midwestern part of Nepal, the famous region of the Manaslu Trek. Arjun also has a wide experience and knowledge of conducting trek programs in the Himalayan regions, such as Everest, Annapurna, Langtang, Mustang, Manalsu, Kanchenjunga, and Dhaulagiri, among others. He also has experience with peak climbing programs on Himalayan peaks such as Island, Mera, Lobuche, and Chulu, as well as other Himalayan peaks below 7,000 meters. Arjun's specialty also covers trek and tour programs in Tibet and Bhutan. 

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