Training for Trekking in Nepal

  • Ram Khadka
  • Aug 3, 2023

Table of Contents

Trekking in Nepal can be challenging as it involves reaching places at high altitudes and walking through tricky landscapes. Some of the treks can be strenuous, they take more than two weeks, and are quite demanding. The trekking routes to fall under this category are Everest Base Camp Trek and Kanchenjunga Trek, to name a few.

There are also shorter trekking routes such as Ghorepani Ghandruk Trek and Chisapani Nagarkot Trekking which take less than a week and are not very demanding.

But no matter what, you need to be physically as well as mentally fit when you are trekking.

Here are some of the methods that you can use for training for trekking in Nepal.

Cardiovascular Training

Yes, it is important to be fit to be involved in any kind of outdoor adventure. But, you also don’t need to be a pro at it. It is the same case for trekking in Nepal.

Cardiovascular training would be one of the ways to get in shape and one of the most effective ways of training for trekking in Nepal.

In order to increase your cardiovascular fitness, you need to do high-intensity training. You can do short bursts of high-intensity effort and then take some time for your recovery period. This way, you will be able to increase your stamina. Your body will also be able to easily acclimatize to the increasing altitude.

Many people use stairs for their workouts. You can do 10-15 sets until you are tired. Add intensity by carrying a backpack of about 5 kg in the beginning and increase the load eventually.

Other forms of cardiovascular exercise would be running, cycling, jogging, and hill climbing. From this choose the one that you like the most and stick to a regular plan. You will surely achieve fitness and be ready for your trek.

Also, try aerobic exercises for your trek preparation. It improves your breathing and will help you tone your muscles.

This training will also help you avoid altitude sickness. Also, remember to warm up before every training session.

Altitude Conditioning

Acute Mountain Sickness (AMS) has been one of the leading problems for trekkers. When a person ascends quickly, he/she might end up with Acute mountain sickness. The symptoms of this sickness are headaches, shortness of breath, and dizziness.

Altitude sickness comes in three forms. The first one is known as Acute mountain sickness. This is quite common but you need to take immediate precautions.

Taking immediate precautions will help you avoid severe forms of altitude sickness such as HAPE and HACE. HAPE and HACE can be really dangerous and require immediate attention.

So while you are on your trek, you should ascend in a systematic matter. Ascending faster can lead to altitude sickness.

You will be walking at altitudes above 3000 meters. So, proper altitude training will go a long way.

Here are some tips for you to do during your trek.

Drink Enough Water

Drink plenty of water during your trek. You will not feel dehydrated and there will be no headaches to accompany you. Drinking water will also help your body flow.


Another way to avoid AMS during your trek would be to get plenty of sleep. As sleep affects the responsiveness of your mind and body and will able to handle the stress of altitude.

Walk Slow

Let's all be clear here, trekking is not a race. Walk at a pace that you are most comfortable with and do not hurry.

Strength Training

Yes, it is true that climbing hills can take a lot of toll on your body. But it is the same when it comes to descending the hills.

To be ready for the downhill trails that you will surely encounter during your trek, strength training is necessary. Focus on strengthening your quadriceps as these muscles will take the pounding when you get downhill. Also, focus on building the strength of your back, arms, shoulders and abdominal muscles.

People with weak quads tend to have problems regarding their knees and ankles when they walk downhill. So, you should focus on building good strength in your leg muscles.

In order to build your strength, you can train without any weights and machines. You can also switch to exercises such as lunges, squats, step-ups, pull-ups, rowing, pushups, and bench presses.

To add more fun to your training, you can also go hiking. If you can hike up and down the hills, it would be even better. This way you will be accustomed to this type and trail and can easily adapt when you trek in Nepal.

Train like you’re trekking

Now, if you have easy access to hills nearby, don't miss out on them. If you hike in the mountainous regions, you will easily adapt when you find yourself trekking in Nepal.

Become a trekker when you train. Wear your hiking boots and carry a backpack and walk through hilly terrains and prepare yourself for the rugged experience that your trek is going to be.

Get familiar with tricky and rocky paths. Increase the strength of your leg walking downhill. This will also help you create a breathing pattern and keep your body in balance.


Trekking in Nepal is on the bucket list of almost every adventurous soul around the world. Trekking in Nepal offers the opportunity to see the mountains and scintillating landscapes. Also, you will get to meet wonderful people and experience their hospitality.

If you are fit and healthy during your trek, you will be able to enjoy your trek and will not have any issues while you trek. So, train honestly and regularly and you will be able to take on this challenge head-on.

You also need to be mentally prepared for the trek. If you are taking guides with you, listen to their instructions and take necessary precautions because they are the experts.

Start your training 2-3 months before your trek. By the time you will get to Nepal, you will be confident about your abilities and this will help you get the best out of the trek.

Ram Khadka

Ram Khadka

CEO and Managing Director at Sublime Trails Trekking, Ram has been leading adventure-hungry souls into the mountains of Nepal for over 15 years.