Disclaimer: I am not a personal trainer or other trained professional. I’m only describing what worked for me and how I train for high altitude.
I was living in Netherlands at the time of training for Everest Base Camp (October 2019 -5364m), Mt Meru (January 2023 – 4565m) and Kilimanjaro (February 2023 – 5895m), I did my entire training at/below sea level.
The best way to train for high altitude is to replicate the movement and conditions to the mountain.
You can pay for personal trainer. If you do, I suggest to choose one that has specific programs for mountain trekking.
Good hiking training plans are available HERE
1. Hiking
The best way to train for high altitude trek, is to spend time in mountains, ideally also at some altitude and do multi-day. This is not always possible, so do whatever is available to you. For example this option was not available to me with exception of couple of hikes during holidays.
2. Cardio
If you do not have access to mountains, cardio should be the number one part of your training. Ideally any movement as close as possible to replicate walking up the mountain, like stair master in the gym, walking on treadmill on high incline, walking stairs, but running or jumping rope or other similar leg based cardio will do the trick.
To boost your chances you should do all the exercises by breathing through your nose only. I have article about this plus other tips HERE.
3. Weight training
It might seem unnecessary, but weight training is important aspect of the training for high altitude treks. You rely on your legs and making them as strong as possible will be to your advantage. You do not need to do anything complicated, squats, deadlifts and similar exercises will do the trick. Especially squats will prepare you for the trek well, not just as preparation for trekking but also as prep for the squat bathrooms. In addition to leg exercises, you should incorporate also some back and core exercises. You engage both core and back during trekking and it will also help avoiding back and other pain after carrying your daypack.
4. Walking
Make sure to include some longer distance hikes or walk to your training, however usually you do not need to train for very long distance. In order to successfully summit, you need to give sufficient time to acclimate, which means, you will not cover very long distance. The longest days usually will be about 15km/ 9miles but most days will be less than 10km/ 6miles. Doing single longer hike per week is more beneficial than multiple short ones. This is mainly to train your feet, test your shoes, to make sure you do not get blisters or learn how to prevent them before the trip. Walking distances above 10 or 15km will not make as big of a difference and if you have to prioritise, it is better to focus on other training. Of course, if you can and enjoy it, then do it, but if you have limited time for training, scheduling one longer walk a week is enough.
Pro Tip: Add some weight to your backpack to get bit more out of your training. This will strengthen your back and core and prepare you for trekking with your day pack.
5. Stretch and mobility
This is important part of preparation as it will help your muscles function properly and you will gain balance to deal with the uneven terrain. For example Kilimanjaro can be quite challenging at parts and having good mobility will help you prevent any injuries. If you do not how, look up some videos on YouTube for mobility and stretching. Yoga will also work.
My suggested training plan for the week:
1x walk (5-15 km/ 3-9 miles)
2-3x cardio
1-2x strength
1-3x mobility/stretching
If you have access to hills, then hike as much as possible instead, ideally with some weight in your backpack. That way you train cardio, strength and mobility.
Start with low distances and intensity, the exact number depends on your baseline. Some people find walking 5k challenging, some do not have problem to walk half marathon.
If your baseline is low, do not be discouraged, we all start somewhere. Just create realistic and achievable yet slightly challenging plan and continuously increase. Do not try to go crazy from the start as that might lead to injury, burn out, discouragement and quitting. Instead I suggest to celebrate when you achieve milestones as every improvement boost your chances.
I didnt train enough, can I still do it?
Note that you can still do the trip even if you are not super fit. Of course the better prepared you are, the better, but I have seen all kinds of people on both Everest base camp and Kilimanjaro and they made it to the top. It just means that you will have to be realistic and take it really easy, both during the training and on the mountain.
Pro Tip: Do not try to keep up with people who are bit more fit. It is your journey. It is not important to be first but to make it and enjoy it.
