Fitness Level Required for Everest Base Camp 2024

  • Raju Gurung
  • Last Updated on Sep 28, 2023

The Everest Base Camp is the most well-known and well-liked trekking location for thirsty amblers. After all, the most crucial component needed for successful alpine trekking is a good physical condition, which allows you to enjoy your vacation, secure your safety, and finish the journey.

Physical fitness is necessary for more than just the Everest Base Camp Trek; it also keeps you healthy daily and keeps your mind sharp. However, hiking raises your altitude, where the air is more arid. The tourist soon becomes exhausted and has a higher probability of developing altitude sickness since there is less oxygen present at high altitudes. It's critical to keep up your physical strength to ensure your security and enjoyment.

The first thought that crosses a trekker's mind when making arrangements to go to the Everest Base Camp is, "How fit should I be for this trip?" Everyone asks this question frequently. You can get the answers if you read the entire post, where I have listed all the tips and strategies, including how to prepare for the Everest Base Camp, how long to train before you begin, and the required degree of fitness for the Everest Base Camp Trek.

As trekking to the Everest Base Camp leads you above five thousand meters, the chances of altitude sickness are probably high. If you do high altitude training, mental, and weight the trip becomes more comfortable and convenient.

Everest Base Camp Trekking
Views captured while heading to the Everest Base Camp


Table of Contents

Do I need to train for the Everest Base Camp Trek?

Yes, it is the answer. Due to the daily altitude gain, trekking to the Everest Base Camp is demanding and difficult for beginners. The few activities you can take part in before setting off on your journey to the Everest Base Camp are regular walks, aerobic exercises, gyms, athletes, trekking practice, etc.

If you still want to go on hikes in Nepal even though you have trouble with altitude. There are a few low-altitude trekking locations that you might appreciate, includingMardi Himal, Upper Mustang, Langtang Valley, and the Annapurna Base Camp. These are also the best and most breathtaking places to go hiking in Nepal. In comparison to the Everest Base Camp, you needed less preparation for this expedition.

How to train for Everest Base Camp?

The most well-liked hiking location and the ideal vacation spot for those who enjoy the outdoors is Mount Everest's base camp. It is rambling at a great altitude. For beginners, hiking is challenging on both a physical and mental level, so you must prepare yourself. I've discussed how to prepare for the Everest Base Camp in the following fitness-related subjects:

Hiking Practice

The best way to get ready for major trekking events is to go on practice hikes. Expert hikers advise at least three to four hours of trekking each day, but it would be more beneficial if you could spend a few days hiking in your neighborhood mountains while carrying a 10- to 12-kilogram backpack.

You may get near nature on the 12-day climb to the Everest Base Camp, where spectacular natural beauty is preserved. The daily 5- to 6-hour hikes on the paths include lots of rise and descent on rocky, uneven terrain as well as marine glaciers. If you participate in short walks or other activities that improve your stamina and physical health, it will make your trip to the Everest Base Camp more convenient and fun.

Strength Training 

As you are planning to trek to the Everest Base Camp, strength training is very important for you to enjoy and successfully achieve your goals. The paths are uneven, with many ascents and descents while stepping towards them. For the beginner, every step will be a struggle. Consider walking for 5-6 hours a day with a day bag weighing 5-10 kg. If you train yourself before this big event, I will say you will enjoy every moment, and your hike will be more comfortable. To build strength in you, we recommend the following:

  • Steps-up
  • Squats
  • Pull-ups
  • Push-ups
  • Leg curls (front and reverse)
  • Lungs
  • Deadlifts
  • Overhead presses
  • Sit-ups
  • Shoulder presses
  • Back and shoulder fly

During your training process, focus on building strength, endurance, and both mental and physical energy. It is very important to keep resting in between and not hurt yourself during your training period.

Mental preparation 

Mentality is a strong weapon for people to make the right decision at the right time. While trekking to the Everest Base Camp, having a good mentality and a positive attitude is very important. As the elevation increases, the level of oxygen becomes thinner, and as a result, the chances of a quick temper are a possibility.

Good mental health allows you to appreciate the beauty and amazing glimpses of the mountain's environment. You can savor the experience, connect with nature, and find peace in the wilderness. It reduces your anxiety and fear, which are common while dealing with high elevation. Also important is good and clear communication, which is very important along with self-care, enjoying nature, stress management, making the right decision at the right time, etc.

Here, good mental health is an important attitude to hold on to while hiking towards the Everest Base Camp, which helps you every step of your way.


Stretching is very important before doing any activities like hiking, being an athlete, playing sports, etc. It makes your body parts more flexible and comfortable. When hiking in the mountains without stretching, there are more chances of muscle cramping. During trekking to the Everest Base Camp, we recommend travelers stretch up for five to ten minutes every day before starting their day.

Aerobic classes and cardio training

Aerobic refers to the physical activities or exercise that help facilitate the easy supply of oxygen as per the body's requirements. Aerobic classes make your body flexible and increase your heart rate and breathing.

Exercise that prepares our body to deal with oxygen for a long period is called cardio training, and it is also called aerobic classes. This is one of the first exercises we recommend trekkers follow for the Everest Base Camp trekking. While hiking, there are many ascents and descents on rough and rocky trails. Cardio training increases stamina and strength in the legs, which makes you more efficient and comfortable while hiking. It will be the best way to train yourself to prepare for the events.

How Long to Train Before Everest Base Camp?

There is no time limit to train yourself before trekking to the Everest Base Camp, but we advise at least a month. The longer you exercise, the more fit your body becomes, and you will enjoy each moment. Some people do 3–6 months of training to prepare for the trek. The more you become fit, the more possibilities there are for you to conquer the base camp of Everest.


Lastly, if you plan on trekking to the Everest Base Camp, we recommend that you prepare for both physical and mental fitness at least a month before. It is very important to do the training mentioned above to make your journey more fun and memorable.


Raju Gurung

Raju Gurung

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