Training for Everest Base Camp: How Far Can You Push Yourself?

Updated May 14, 2022

So you’re thinking about hiking to Everest Base Camp? Awesome! But before you go, you’ll need to do some training to make sure you’re prepared for the journey.

This blog post will break down the physical demand of EBC trekking and the important training you need to enjoy this mountain journey.

How to train for Everest Base Camp

To prepare for Everest Base Camp training, you must do a combination of cardio, strength, endurance, and flexibility exercises. Begin the workout at least 2-3 months before departure so you won’t have trouble catching your breath once you start trekking.

Because you will be walking up and down the mountain at a high altitude for 5-6 hours each day, if possible try doing some hill walking or stair climbing with a backpack of 6kg (14lbs) 2-3 times per week. But if you live in a city and don’t have any hills around, you can use a treadmill set on an incline.

Keep in mind that everyone’s body is different, so you may need to adjust these suggestions based on your fitness level and abilities. But with a little hard work, you’ll be ready to tackle the challenge of a lifetime!

Remember to consult with your doctor before starting any new exercise regime.

#1. Go Hiking

The day you reach Everest Base Camp is not the most difficult on the EBC trek, but rather the day you scale Kalar Pathar early in the morning. It’s a chilly, early morning, but it’s one of the most memorable days because, from Kalar Pathar Peak, you may see Everest and hundreds of other mountains.

Climb Kala Pathar is the most challenging day of EBC trek

The best method to prepare for EBC is to go on hikes every week. Walking in the park, going on local paths, and cycling through your village are all great ways to get used to long-distance walking. Allow your body time to adjust to long-distance trekking.

Take it very slowly at first, then gradually increase your speed until you can walk for 5-6 hours. Walking up a hill gives you an indication of how your body feels after being on the road.

Hiking training builds up muscle strength to help you enjoy yourself more on a variety of terrain, keep your balance, and avoid injury when going through difficult terrain.

Training program (2 hikes per week)

  • Hiking or walking on hilly terrain
  • Add a daypack while setting out on the trail (5kg)
  • Wear your trekking shoes
  • Start small then slowly increase to 5-6 hours per day

#2. Workout

If you don’t have the condition to practice hiking you can use a treadmill in the gym, running in the park or around the town is just fine.

Training program (3 times per week)

  • 20 mins running on the machine (cardio)
  • 10 mins on a stair-stepping machine or walking up and down a staircase (strength)
  • 5 mins slow walk
  • 10 mins yoga stretch
  • Increase the time if you can.
  • Additional, add 3 sets of 30 squats to build leg muscles

Cardio Training

Because you’ll be working at elevations of up to 5,000 meters, the amount of oxygen will be reduced to 1/3. As a result, cardio activity like walking, jogging, swimming, and cycling works your body harder while using less oxygen. In high places, it aids in keeping your breath when out exercising.

Take your time and do a cardio workout 2-3 times each week. Over time, gradually increase the intensity and duration of the exercise. Keep in mind why you started. You want to enjoy the trek without having difficulties seeing Mount Everest.

Strength Training

Strength training is underrated training for hiking, prepare your muscle by doing some strength exercises will prevent injury and help you to carry your daypack easily. Things like squatting, stepping up and down, core, lower back, upper back, and shoulder exercises are recommended.

Yoga (Flexibility)

You’ll be doing a lot of walking, so it’s important to have flexible muscles and joints. When your muscles are cold, they are more prone to injury. That’s why it’s essential to do some light stretching or yoga before you go on a hike.

Get a habit of doing yoga stretching at the end of the day 10-15 mins is just fine. Dynamic stretch to warm up and static cool-down stretch after

#3. Mental Strength

Hiking to Everest Base Camp is a mental game as much as it is a physical one. You’ll need to be mentally prepared to face the challenges of an EBC trek. The key is not to focus on the summit but rather to focus on each day’s challenge and enjoy the journey.

#4. Other things to keep in mind as you train:

Build up your endurance gradually.

If you’re not used to hiking long distances, start with shorter hikes and work your way up. Don’t try to do too much too soon or you’ll risk injury.

Get used to hiking with a backpack.

If you’re not used to carrying weight on your back, start by wearing a backpack filled with water and others items on shorter hikes. Then, gradually increase the weight of the backpack until you’re comfortable carrying up to 10 pounds (5 kilograms) on longer hikes.

Wearing daypack on the ebc trail

Wear your trekking boot while training for Everest Base Camp

Choose your trekking boot as early and use it while on the trail or in the gym. Pay attention to how your foot feels. You need at least 1 finger space in your boot for your sock and foot to breathe. You don’t want to fall into a situation your fingers hurt on the trekking.

Strengthen your legs.

Hiking to Everest Base Camp is a leg-intensive activity, so make sure to do plenty of exercises to strengthen your quads, hamstrings, and calves.

Train at altitude, if possible.

If you live near mountains, try to do some of your training hikes at high altitudes to get your body used to the thinner air. This will make the hike to Everest Base Camp feel easier.


How long does it take to train for Everest Base Camp?

Start training for Everest Base Camp at least 2-3 months before your trip. We’ll go slowly and steadily up the mountain over a long route (over 120 kilometers both ways). It took 12 days to walk with 8 days of ascent and 3 days of descent. 2 days for acclimatization, during which you gain roughly 300 feet every day

Remember getting fit for trekking does not mean you won’t catch AMS. How your body reacts to altitude is different. Don’t push too hard but be prepared, Go slow, enjoy the view, and minimize the altitude sickness symptom.

Do you need to train to go to Everest Base Camp?

Determine your body condition before beginning the trek. However, your body will thank you for the training once it finishes. For 2-3 months before your EBC journey, I recommend doing some form of cardio and strength training. Taking frequent walks on hilly terrain can also help you determine if you’re ready for EBC.

How hard is Everest Base Camp?

Everest Base Camp is not a difficult trek if you are prepared both mentally and physically. The key is to take your time, go slowly, and enjoy the journey. You’ll need to be comfortable hiking for 6-8 hours each day carrying a backpack weighing up to 10 pounds (5 kilograms).

EBC is not a long-distance run, and you don’t need to be in excellent shape to reach base camp. Prepare for the trek by listening to your body, adjusting your speed as needed, and maintaining a planned itinerary that includes an appropriate day’s ascent.

Be ready mentally but do not overthink. Trekking to EBC is doable when you are well-prepared.

Final Thought

The bottom line is that if you want to make it to Everest Base Camp without any issues, you need to start preparing well in advance.

And don’t forget, even if you do all of the necessary preparation, there’s no guarantee that everything will go perfectly – be prepared for some challenges along the way.

But with careful planning and a positive attitude, you can achieve anything. Are you ready for the trek of a lifetime? Check out our Everest Base Camp Trek Tour and see for yourself what an amazing experience awaits you.

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