How to prepare and Train yourself for the Everest Base Camp trek? - Prime Himalayas


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How to prepare and Train yourself for the Everest Base Camp trek?

Trekking in Nepal straightly for more than 10 days and over 5,000m altitude, is not easy to carry out. However, it doesn’t mean that you need to be an Olympian to succeed in Everest Base Camp Trek. With the right preparation of Everest Base Camp training by including elevation, strength, and cardio training, you can successfully reach there and make your trek more joyful.

Things to Remember

  • Training plan for Everest Base Camp should be prepared at least 10-12 weeks before you trek because it takes time to get habitual with the training programs.
  • Carry your training programs by wearing walking boots and a backpack that you will be using in the trek.
  • Consult with your doctor before planning your trek and before starting any Everest Base Camp training plans

1. Everest Base Camp Trek Difficulty

Everest Base Camp difficulty is strenuous which is slow pace and includes village to village walk. You don’t need to have climbing skills to complete this trek. However, you will be trekking for around 14 days, by walking uphill and downhill, for about 5 to 6 miles per day. Also, you will be trekking over 5,000m elevation which might result in Acute Mountain Sickness (AMS).

So, despite being a non-technical and achievable trek, there are some challenges and you still need to have some basic physical fitness for Everest Base Camp. The better shape that you are in, the more enjoyment you are going to have. So, with the right amount of Everest Base Camp training and determination, people of all ages, shapes and sizes can complete this trek.

Here we have listed some basic training that you need to practice before embarking on your EBC trek.

2. Hiking Practice

Everest Base Camp trek requires a minimum 9 days of walking. You will cover about 15km per day by walking for around 5-6 hours. So, you will be walking around 3km/h. However, your trekking trail will not be flat. You need to trek uphill and on unstable rocky terrain continuously by carrying the backpack. As a result, Everest Base Camp training plan must include practicing hiking before the actual trek to comfortably pursue your trip.

You can start your hiking practice in those trails where you can feel comfortable and slowly, upgrade it to the varied terrains and downhill and uphill inclines. Hiking before the trip will help you to get used to a long walk and find out the body parts which ache. Later, you can use other cardio and strength training to pursue the level of Everest Base Camp physical fitness by strengthening that particular body part.


  • Go for long walk (Complete at least 2 hikes per week)
  • Practice hike by wearing the boot that you buy for the EBC trek as it will help to break them in and reduce the chances of blister during the trek
  • Carry your daypack while hiking and slowly increase it weights along with your hiking speed
  • Walk up to 6-7 hours per hike with minimal break

3. Cardiovascular Endurance

Dealing with the high altitude while trekking in Everest Base Camp is difficult. You may feel short of oxygen, face the breathing problem, easily get tired etc. so aerobic as Everest Base Camp training is must to inhale oxygen optimally per breath.

Cycling, rowing, running, jogging, swimming etc. are beneficial for improving cardio fitness. However, you are training yourselves to deal with Everest Base Camp difficulty, so it is best if you focus on the activities, you will be performing in your trip. You can set your jogging/running plan in the uphill or at an incline of the treadmill.


  • Follow the progressive method; for e.g., if you run for 30 minutes for the first time, increase it to 45 minutes during the second attempt.
  • While performing cardio, focus on those muscles which will be highly used during EBC trek.
  • Perform the cardio training 2-3 times per week.

4. Strength Training

First thing first; you don’t need to be a heavy weight lifter to trek in the Khumbu region. Strength training for Everest Base Camp trek will help you to build up your muscles and make your legs strong. As a result, you will feel less pain and aches in your body part.

Strength of your legs are most important for the success of this trek as you will be walking for 5-6 hours daily. Squats, step-ups, deadlifts, lunges etc. are beneficial strength training for the lower body. Similarly, you will be carrying a backpack for a long duration, so you need to focus on your upper body, too. Bench press, pull-ups, press-ups etc. are perfect training for the upper body.


  • You can practice your strength training either at the gym or home.
  • Practice progressive technique in your training; for e.g., if you did the 2 sets of 12 repetitions for the first time, then the second time go for 2 sets of 15 repetitions.
  • Make sure your way of technique is correct otherwise the training will not work out as intended
  • Perform your full body strength training 2 times per week

5. Elevation Training

Altitude training for your body is not possible from the sea level. However, you can wear an altitude training mask which helps in high altitude simulation. Wearing this mask during your workouts will make you ready for the elevation.

Elevation mask helps to increase the lung ability, energy efficiency, energy production etc. Besides this, you can be ready for high altitude by performing the above-mentioned training hardly but slowly. Prime Himalayas’s professional and registered guides will help you to be safe from the consequences of altitude sickness during the trek by helping you to deal with it.

6. Mental Strength

Physical fitness for Everest Base Camp is crucial but you can’t underestimate the need of mental strength for this trek. There will be days when you feel too cold, tried to wake up early and walk for hours and hours, at that moment you need to push yourself and find the strength to trek further.

Mental strength can also be achieved by performing the above-mentioned training. Those training make your body strong as a result you will feel less tired and be left with energy to walk more. Similarly, your passion and determination will help you in building the mental strength.

Besides these, trekking in group will encourage you to achieve your goal of reaching the base camp. So, surround yourself with an enjoyable atmosphere and make friends to build up your mental strength.

7. Boost up your Immune

Everest Base Camp training plan also includes the proper balanced diet. You are trekking in the high Himalayan region so keep yourself healthy by nutritious food and hydrate yourself by drinking plenty of water.

Focus on those foods which have more calories, protein, and nutrients to build your muscles.

8. Gear and Equipment list for EBC

Along with physical and mental training for Everest Base Camp, you also need to plan for the proper packing list. Make sure that your packing list contains all the required packing list for the Everest Base Camp trek and practice your training with them.

Additional Preparation Tips

  • While training, don’t try to practice more in a short time as it may lead to injury and sudden fatigue.
  • Keep a track of your training duration and distance so you can measure your improvement
  • Take an advice from the training expertise/gym instructor regarding the equipment and required training
  • Start your training early in the morning and go slowly and steadily.
  • Rest for a few days before starting the Everest Base Camp trek
  • Keep determined, inspire yourself and believe on yourself

We believe that all of you can accomplish the Everest Base Camp trek with a little bit of preparations. Go ahead, follow the training plan listed above and make your body ready for the one-in-a-lifetime opportunity. Also, don’t forget to carry the positive attitude and patience within you.

EBC Trek in a group with a guide will help you to boost your confidence and help to deal with difficulty. So, register your trip with us and we will assure you to provide your full safety. If you have any questions about the training programs, don’t hesitate to call us. Our teams are happy to answer all your questions.

Frequently Asked Question (FAQ)

How long does it take to trek to Everest Base Camp?

To complete the entire Everest Base Camp trek, you need around 14 days to complete the whole trip including the flight from Kathmandu to Lukla and return flight from Lukla to Kathmandu. However, we recommend you to extend the trek further more to acclimatize for more days as it will help you to keep your body ready and fresh for the higher altitude. Also, you can explore the Everest region by keeping the pace slow.

How hard is it to trek to Everest Base Camp?

Everest Base Camp trek is of hiking nature, not climbing. So, you don’t need to stress out much. There are some steep climbs but the routes are zigzagged and you will also get enough time to acclimatize and rest on the way which makes the entire trail easier to walk. Sometimes the terrain on moraine can get slippery but still you don’t need to have technical skills to complete this trek.

How fit do I need to be to Trek to Everest Base Camp?

People say that one needs to be young and super strong to succeed in Everest Base Camp trek. However, it is just the myth because age is just a number if you are physically fit and maintain your body before the Everest Base Camp Trek. So, if you are someone who is passionate and determined to complete the trek and has the capacity to practice for hiking and some strength training beforehand, then you are ready to go for this trek.

When is the best time to Trek to Everest Base Camp?

The best time to trek to Everest Base Camp is in Spring (March, April, and May) and Autumn (September, October, and November). During these seasons, the temperature is warm, little or no rainfall, and the sky is cloudless which offers the best view of the Khumbu Valley.

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