How to Training for the Everest Base Camp trek?

Updated on June 21, 2024

The Everest Base camp trek is one of the dream treks for trekkers all around the globe. Let's talk about the How to Train for Everest Base Camp trek? To conquer the Base Camp trek, we must go through rigorous training. If you are planning the base camp trek, in that case, I will tell you all the details of how to train for the Everest Base Camp trek, stick with us. The base Camp trek is an amazing Nepal trek for anyone who wants to mesmerize by the view of Mount Everest from Kalapathar. It is one of the most challenging treks in Nepal.

EBC requires a lot of stamina and endurance strength. But, if you conquer the Base Camp trek, your hard work will pay you off with a breathtaking experience. If you want to go on adventurous trekking in Nepal, make Everest Base Camp your goal.

There are many ways and phases in Everest Three Pass Trek. One's physical and mental strength is the preliminary for beginning this trip, especially if you are coming from a low-altitude region. If anyone is planning the EBC trek then they should prepare or train for at least 8 to 12 weeks because EBC trek is moderate to challenge trek. All trekkers need to make a habit of long walking up to 5-6 hours per day for preparing EBC trek because we have to walk for long hours with minimal rests in the trip. We suggest you check in with your doctor before planning challenging trekking to Everest base camp.

If anyone planning to the Everest trek must maintain physical and mental fitness. Physical fitness does not mean your body should flash abs and biceps. But you must have experience of hiking in Nepal the high altitude passes. EBC trek is the dream for almost all adventure lovers. It takes you through the off-beaten path, high weather calamities, and beautiful mountains, which gives you a lifetime experience.

Additionally, EBC gives a priceless experience to the traveler who can achieve lifetime goal. If you conquer the EBC, you can also conquer Annapurna Base Camp Trek, Mardi Himal Trek, and Upper Mustang Trek.

This Everest trek blog post is beneficial for those who have already signed up for the EBC trek or Nepal Trekking or have a plan in mind. We would love to share some secret sauces on this blog for EBC trek training, like a gear checklist and other aspects to better your trekking experience.

Can anyone hike the EBC trek?

Everest trek is not a cup of everyone's tea, It is challenge for your life. It is very challenging for those who don't have experience in high-altitude trekking in Nepal. Only those hikers who have a habit of walking and caring for their mental and physical health can reach Base Camp. The EBC lies at 5364-meter height, which is quite tough for many trekkers. So, make sure! You don't have a problem with high altitude sickness and possess risk-taking abilities.

Do we really need training for Everest Trekking?

Regular trekkers or adventure lover from all over the word can hike to Everest Base Camp without training too But it should be the best if they have training for Everest base camp trek. The trek to Everest Base Camp is physically challenging and it take about two week to be into the Base camp. The oxygen level in the Base Camp area is low, and many people may suffer from altitude sickness. You should train yourself if you want to avoid altitude sickness. Physical and mental training are needed to achieve Everest Base Camp.

Physical Training for Everest Base Camp trek

One should have gone for physical training before the Base Camp trek. Physical training helps to maintain our health and wellness. Hiking in the high altitude pass requires good preparation. Many trekkers believe that trekking to Base Camp is like running a marathon up to the World's tallest mountain. Getting yourself physically fit is the top priority. There are plenty of physical exercises, but here we focus on those exercises that require hiking in the Himalayas.

Practicing Hike for Trekking to Himalaya

Hiking is the best and easiest exercise that can be performed with small instructions. Hiking helps to keep our bodies moving and keeps them in good condition. It is the best exercise we can adopt during EBC trek preparation. You may be wondering what counts as a training hike. Any outdoor walking activities on the hillside with your trekking or Hiking gears. If you hike up to at least 500 meters altitude, it will boost your stamina. Hiking strengthens your muscles which you will need during the trip.

Try to do one hike each week during training in the beginning. During the final 2-3 weeks of training, you should hike at least twice a week to get ready to walk for 5-6 hours long for 8-15 days for Kalapathar hiking. Because you will strictly be hiking for 15 days in a row. If you practice regular hikes, your soreness will reduce on your actual trek. Hiking is also accessible for everyone; who is training for the Everest Panorama trek.

Start with a small hike in the beginning, build your endurance level, and step up difficulty over time. Follow these hiking rules to make yourself physically ready for the Everest view trek.

  • Take long walk-ups to 5-6 hours once/twice a week with minimal breaks.
  • Choose hilly and off routes as much as possible.
  • Use your backpack and try to increase its weight over time.

Practice Cardio (Cardiovascular) Training

Cardio is another form of physical exercise, and it is a must while doing Base Camp trekking. Cardio is a form of exercise that increases our heart rate and increases our cardiovascular organs – heart, circulation, and lungs. There are plenty of benefits to practicing cardio. It improves the efficiency of oxygen transport in our bodies. Our summit is in a high-altitude area, and our body could be fatigued due to low oxygen levels. So, we need cardio to improve our oxygen level and push us to trek harder, longer and happier! Cardio also minimizes the risk of altitude sickness. Some popular cardio exercises are running, cycling, jumping ropes, and swimming. Practitioners follow HIIT (Higher Intensity Interval Training) like running on trade meals and in-house cycling. Cardio is also helpful for mountain climbers. It helps us during EBC trekking routes.

Upper Body Workout Training for Everest Base Camp trek

During the Everest view trek, you must carry a 10-15 kg bag pack that includes your gear and other accessories. This trip looks easy but walking daily for 6-7 hours on icy and rocky terrain will make you sweat. So, include an upper body workout in your preparation so you will easily carry your backpack during the actual trip. You should add push-ups, bench presses, hang clean, and dumbbell lifting to a training plan.

Endurance Training for Everest Base Camp trek

We often confuse endurance or aerobic training with cardio training. But endurance training is different from cardio exercise, and we must incorporate aerobics during our EBC training. So, what is endurance training? Any physical practice which boosts stamina for longer, harder, and faster is endurance/aerobic. If you include aerobics in a training plan, then you will be better prepared for 10-12 days of regular long walks. Jogging, walking, swimming, cycling and jumping rope are a few examples of aerobic training. It also helps us to make our hearts healthy and improves our overall fitness. Endurance exercise should focus on functional practice to meet your goal.

Strength training is another type of physical training. Why do we need strength training? We need strength training to make our muscles strong. Because we will need a lot of strength during the EBC trek. Resistance bands, dumbbell weights, and other weight-lifting tools strengthen your muscles.

We recommend consulting your trainer or joining a training session to help you avoid injury during the trip.

Mental Training for Trekking in Nepal

Mental training is more essential for Base Camp trekking than physical training. We can not complete any challenging task without having a stable mental condition. It is a segment of sports psychology that focuses on helping people to remove mental barriers that are stopping them from reaching their peak potential. In other words, mindset is the primary aspect of everything, including trekking in Nepal. If you mentally prepare yourself during training, it will help you know about the possible challenges that may occur during the trek. Here are the prime mental practices you must follow during the training and the trip.

Change mentality



A change in mentality is required while traveling in the mountains. So, anything that happens in the mountain will go wrong. The main problem you might face is the weather because it changes quickly in the Himalayas. If things do not go as you plan in the Everest view trek, then you need to accept them. You should be self-aware that if anything happens to the trip, you will cope according to the situation.

Meditation and Breath Control Training for Everest Base Camp trek

You might be surprised! How meditation and breath control exercises help you in Everest Base Camp trekking. Mindfulness and breath control really help in your journey. Meditation practices make your mind calm, peaceful, and focused. Likewise, breath control exercises such as pranayama and diaphragmatic breathing help you to maintain the balance of oxygen levels in your body. If you have control over your breath, your chances of being caught with high altitude sickness will be small. Remember, meditation might be excluded from the training package, but you must practice by yourself. You can also continue during the trip. One major thing is meditation also helps you to tune in with your body and mind. It is mental fitness that is needed for the journey. Also, you can join short-term Yoga classes during your training period, which can benefit your physical and mental health.

Be Grateful!



Gratefulness is another mental training for you on the Base Camp trekking. Keep in mind that as you go higher, there is a high chance that the food and accommodation quality might not be available as you expected. Even local hotels serve you luxurious service, but your expectations might not meet due to location and accessibility. Because of this reason, many trekkers get frustrated. So, prepare yourselves to be grateful for the food and accommodation you can get in that challenging location. In general, you should always be grateful for whatever you have on the memorable journey of Everest Base Camp trekking.

Be Respectful towards local culture!



Every trekker should be respectful towards mountain people's culture. Because it is said that 'politeness and friendliness are the currency of mountains.' Mountain people are very cheerful and friendly, but simultaneously they are proud. You must respect their culture during the trip. Likewise, you should not be rude towards them and show your politeness and humbleness. If you do this, then you will eventually get closer to them. The local people also make your stay memorable if you behave politely. But don't expect too much because reality is always different from expectation. So make sure you respect the local people and their culture in the Everest trekking.

Is Sound Health Condition necessary?

Yes, sound health is the optimal condition for Everest Base Camp trekking. Health plays a vital role in every activity like traveling, working, doing personal work, etc. The only person who has good health condition can travel to new places.

A high BP or other permanent people can hardly achieve this target. They can't reach the summit of Everest Base Camp because of the high altitude. Even people with heart disease can't go there because it needs a lot of stamina and needs to undergo rigorous cardio. That can be dangerous for a heart patient.

However, if you have already signed up and have no major health concerns, you can travel with careful planning. Also, carry your regular medications. If you belong to that category, then traveling with a close group is better than joining groups. Remember, plan this trip only with your comfort; otherwise, you will catch up with hazardous problems.

Meanwhile, there are other easy and mildly challenging trekking in Nepal that you can select. These are favorable for trekkers who can't hike the Everest view trek.

What type of Gear is required for EBC?

In every adventurous activity, we need gear. And without them, it seems impossible to reach the Everest Base Camp. You should select equipment based on the season you are going. For instance, if you travel in the rainy season, it requires waterproofing or other items to protect yourself. Likewise, in winter, you need highly-warm clothes. While backpacking, keep minimum or essential dresses because unnecessary items only increase your backpack, and it will make it difficult on the route.

So before the actual trip, you must familiarize yourself with your trekking boots. Understand the importance of each gear in your training period. Here is a list of recommended items for preparing for the EBC trek. And if you know more about the equipment, you can go through a blog, where you can get detailed information on Base Camp trekking gear.

Sunglasses, hat, woolen cap, trekking shoes, warm jackets, light jackets, gloves, oximeter, waterproof jacket, pole, ankle support, sanitization and toiletries items, and power backup devices

Book early flights



During EBC trek planning, you should also focus on booking your flights early because you might face problems with the itinerary due to flight delays. Generally, Lukla airport's weather is clear in the morning but unclear in the afternoon due to heavy clouds. So, almost all planes fly to Lukla in the morning. And it is hard to get a flight in the peak season due to the high volume of travelers. So you should book your flights as early as possible.

Extra Expenses



In some conditions, you may need to stay extra on the trip. So always carry some extra money to pay the expenses of necessary items such as internet, extra-hot water, hot shower, battery charging, snacks, and water.

Conclusion: Training for Everest Base Camp trek

Always travel with a professional guide on the Everest Base Camp trek. Nepal trekking routes provide you with the best service with a local professional guide to make your travel memorable. We also provide detailed preparation plans and itineraries to all the trekkers. We will start with a slow and steady walk to reach our destination. You can also customize this trip to the Chola Pass trek and High Pass trek. And if you have time then you can also hike to Gokyo valley from Base Camp. This is a memorable, adventurous, and enjoyable journey that comes once in a lifetime.

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Shailesh Pokharel is young tourism entrepreneur as well as passionate traveler writer, who thrives on meeting new people and exploring the world. I love to share Captivating stories and insights from my global adventure inspiring other to embark on their own journey. Through my blog and travel service I will brings to life the diverse cultures, landscapes and experience I encounters making accessible and exiting for my reader and clients.

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