How Fit Do You Have to Be for Everest Base Camp?

Fitness for Everest Base Camp

During my trek to Everest Base Camp, I realized you don’t have to be super fit or an athlete to complete the trek.

Actually, I came to the conclusion that being very fit can even work against you. The fittest people on the trek walk the fastest and want to walk bigger distances during the day, which doesn’t let them acclimatize properly.

I heard lots of stories of trekkers (also met some on my trek) who walked all day, skipped acclimatization days, and then had altitude sickness and couldn’t make it all the way to Everest Base Camp. You can be the fittest person on the trail but if your body doesn’t adjust well to altitude, you may still not be able to complete the trek.

So, my advice is, it is good to get fit for EBC but walk slow when you are on the trek. Even if you feel like walking long distances per day, make sure to keep ascending slowly and don’t skip acclimatization days.

Before starting my trek, I didn’t consider myself to be very fit. I was probably even the slowest person on the trail (with so many trekkers passing me by) but nevertheless, I made it to EBC slow and steady.

How Strenuous is Everest Base Camp?

Generally, you walk around 6-7 hours per day during the Everest Base Camp trek. I also took plenty of breaks (tea break, lunch break) to help me get through the days.

My mindset for the trek was to start walking early (I usually started trekking at 7 in the morning), took a tea break around 10 am, then walked till around lunch time. After lunch, I trekked for maybe 2 hours, and usually I arrived in my next destination around 2-3 pm.

I found the trail to Everest Base Camp is not too difficult, there are not that many stairs along the way. The two most difficult parts are the sections before Namche Bazaar (uphill for 2-3 hours), and then the acclimatization day hike to Nangkartshang Peak from Dingboche (uphill for 3 hours).

I found my trek to Annapurna Base Camp was more difficult on the knees as there are so many stairs in the Annapurna region. In comparison, there are not that many stairs to Everest Base Camp but what makes it challenging is the altitude.

What Fitness Level Do You Need for Everest Base Camp?

It is good to be fit for Everest Base Camp trek but honestly, you don’t need to be an athlete to complete the trek.

Apart from walking, there are other factors that are also important to complete the trek: proper acclimatization, being mentally strong, adjusting to basic accommodation, and pushing through the trek even if you have stomach issues.

Can a Beginner Do Everest Base Camp?

Even if you are a beginner, you will most likely be able to complete the Everest Base Camp trek if you prepare well and don’t skip acclimatization days. Remember, the biggest issue is the altitude and people never know how their body is going to adjust, so if it is your first time trekking, make sure to ascend slowly and acclimatize properly.

If you are an average person (don’t need to be going to gym every day), you can complete the trek. I mean, it can help, but it is not the only factor that determines your ability to complete the trek.

How to Train for Everest Base Camp

You don’t need a very heavy preparation to train physically for Everest Base Camp, but you should be somewhat fit to be able to walk 6-7 hours per day, plus, be ready mentally for the challenges (altitude, basic conditions).

Prepare Mentally

I found that Everest Base Camp really tested my endurance and staying strong mentally helped me to focus and complete the trek. I have planned to trek to Everest Base Camp for a long time but when my time finally came to start the trek, I didn’t do any special training beforehand.

My preparation was more about preparing myself mentally for having to walk long days, deciding that I would rather walk slow and steady (not caring if 100 other trekkers walk past me faster), and taking breaks as needed.

Plus, I also prepared mentally for the basic living conditions and the possibility of getting a stomach bug and having to complete the trek with an upset stomach.

Ultimately, I didn’t get a stomach bug, but the basic hygiene conditions were really getting to me in higher altitudes (Lobuche and upwards). Not being able to take a shower was really getting to me and I even cried once after getting back from EBC and feeling tired and dirty, but I ultimately pushed through it and made it back all good.

Go on Day Hikes

If you live in a place where you can go for day hikes or even multi-day hikes (2-3 days), it is one of the best ways to prepare for the EBC trek.

The best training is to find a place that includes an uphill hike for 2-3 hours – if you can walk up an uphill trail (even with as many breaks as you need), then you’ll also be fine during the Everest Base Camp trek.

If you can go on a 2-3 days hike beforehand, it can help you to plan better what to pack for your trek (clothes, snacks), break in your trekking shoes, test how comfortable your backpack is, and see how you adjust to basic conditions outside of your comfort zone.

Gym Workout

If you don’t live in an area where you can go hiking, then going to the gym is a pretty good plan to train for Everest Base Camp. You can also combine hiking and going to the gym to get fit and ready for EBC.

Doing exercises to strengthen your legs (squats, lunges, step-up) and going swimming (to strengthen cardio) are some of the best ways to train and get ready for EBC. You can even do the exercises to strengthen your legs at home, and go to a swimming pool once a week.

Workout at Home

If you don’t really feel like going to the gym, you can also just train at home and do some workout exercises. You don’t need to join a gym and can just stick to a workout routine to strengthen your legs at home: go up and down the stairs and do some squats to get ready.

One of my friends trained for Everest Base Camp by going for a walk every morning at 6 am one month prior to EBC. She woke up early morning, went for a walk, and ended her walk at the Monkey Temple in Kathmandu (famous landmark in Kathmandu with a staircase of 365 steps). She did the walk to Monkey Temple and going up and down the stairs every day before the trek with her backpack.

Having the early morning walking routine not only strengthened her legs, but she also broke in her trekking shoes, could prepare for the trekking days where you have to wake up early, and she also tested her backpack and how much weight she can carry.

If there is any similar options available for you, it is a good enough plan to train for EBC. Also, once you finish your training, make sure you have 1-2 weeks where you don’t train and let your body relax before you start the trek.

Everest Base Camp Trek Challenges

Altitude

Preparing for Everest Base Camp trek is not only about being physically fit but also preparing an itinerary that takes acclimatization into account. Most people are able to walk and get through the trek, but what makes it difficult is the altitude.

Most trekkers who are not able to complete the trek is due to not acclimatizing properly and ending up with altitude sickness. It is less about physical fitness but more about how well your body adjusts to altitude.

I recommend following an itinerary that takes acclimatization into account and do not go faster than the planned itinerary, even if you feel fit to do so. I met other trekkers and heard stories of other trekkers who skipped acclimatization days and ultimately had to turn back down because they felt unwell.

Stomach Bug

I have generally found food to be safe in Nepal, including food on trekking routes. However, I did find that I can easily get a stomach bug if I drink the water in teahouses (even if it is boiled water and I use a water filter in addition).

Getting diarrhoea is really terrible, especially if you are trekking for multiple days without the chance of taking a proper shower. During my EBC trek, I even heard stories of trekkers who were not able to complete their treks as they got really bad stomach bugs.

I never liked to buy bottled water on my treks in Nepal as I don’t want to add to the plastic pollution. However, for my EBC trek, I decided to drink only bottled water as I did not want to risk getting diarrhoea half-way through.

Drinking bottled water really did well for me, and my stomach was fine all throughout the trek. There is also an option to get a “Carry Me” bag where you can collect all your rubbish and then drop it off in Lukla after finishing the trek.

Hygiene

The basic living conditions were pretty hard on me in higher altitudes. I considered myself lucky that my only real challenge was from feeling dirty and not about having problems with the altitude.

Before starting my trip, I though not being able to take a shower will be fine, and I mostly worried about altitude. In the end, altitude was fine, but it was legit really hard for me to not be able to take a shower for days – even though I prepared for it mentally and had loads of baby wipes to get me through.

Ultimately, when you plan for your trek, it is best to prepare for all the challenges, but what you consider will be hard could end up being easy, and what you consider easy, may end up being challenging.

FAQs: How Fit Do You Have to Be for Everest Base Camp?

How to prepare physically for Everest Base Camp Trek?

You can complete Everest Base Camp trek even as a beginner if you follow an itinerary well planned to consider altitude.

Nevertheless, training for EBC can make the trek easier. Going on day hikes, walking uphill/stairs, swimming and doing squats can all help increase your stamina for the trek.

How hard is the walk to Everest Base Camp?

The walk itself is not too hard however the altitude makes it more challenging. The level of oxygen decreases the higher you go, and it makes walking even on a flat surface more difficult.

Conclusion

In conclusion, even beginners can complete the Everest Base Camp trek, and you don’t need to be an athlete to successfully complete it.

Training for Everest Base Camp can include swimming for cardio, squats and cycling for strengthening your legs, and going for short hikes. If nothing else, you can even just walk up and down the stairs in your house.

The most important factor in being able to complete the trek is to follow an itinerary that takes the altitude into account and have acclimatization days. Most of the people who are unable to complete the trek have to turn back due to going up too fast and having altitude sickness.

My recommendation is to go up slow and steady. Even if you have the energy to walk longer days than the planned itinerary, don’t go up higher as the altitude will be a challenge. In case you have a lot of energy, then keep all the energy for the way back down – when it is fine to walk longer days as you are already going down.