Prepare for the Annapurna Base Camp & Poon Hill Trek
Start training 8–12 weeks before departure. This guide will help you build the fitness, stamina, and confidence you need for 10 days of trekking at altitude. You don't need to be an athlete — just consistent.
The Annapurna Base Camp trek is rated moderate to challenging. On trekking days, you'll walk 4–7 hours on mountain trails with significant elevation gain and loss.
New to hiking. Can walk 1–2 hours comfortably. Start training 12+ weeks out.
Can hike 4–5 hours with a pack. Comfortable on uneven terrain. Some hills don't faze you.
Regular multi-day hiking. Strong cardio base. Altitude experience is a plus.
Understanding the altitude helps you prepare mentally. We start low, climb gradually, and take rest days for acclimatisation.
Maximum altitude: 4,130m at Annapurna Base Camp. We spend one night at Machapuchare Base Camp (3,700m) before reaching ABC.
This plan gradually builds your fitness. Adjust based on your starting level — the key is consistency over intensity.
Goal: Establish a routine. Build walking endurance and basic cardio fitness.
Goal: Increase duration and add hills. Start carrying a pack.
Goal: Simulate trek conditions. Consecutive hiking days. Break in your boots.
Do at least one weekend of consecutive hiking days. This simulates the trek and tests how your body recovers overnight.
Goal: Rest and recover. Light activity only. Focus on sleep and packing.
These exercises build the specific strength you need for trekking — strong legs, stable ankles, and endurance for long days.
Builds quad and glute strength for uphill climbing and descent control.
Mimics stepping up and down terrain. Great for hip stability.
The closest exercise to actual trekking. Use stairs or a sturdy bench.
Core stability helps with balance and carrying a pack all day.
Strong calves power you uphill and protect your Achilles on descents.
Uneven trails demand good balance. Practice standing on one leg.
Physical fitness is half the battle. The other half is mental. Here's how to prepare your mind for the challenges ahead:
Acute Mountain Sickness (AMS) can affect anyone, regardless of fitness level. The key is acclimatisation — giving your body time to adjust to reduced oxygen at altitude.
Mild: Headache, fatigue, loss of appetite, dizziness, nausea
Severe: Confusion, difficulty walking, severe headache, breathlessness at rest
Action: Mild symptoms are common. Stay hydrated, rest, and don't ascend further until symptoms improve. Severe symptoms require immediate descent.
Wear your trekking boots on every training walk. By departure, they should feel like an extension of your feet. Blisters can ruin a trek.
Get used to carrying 5–7kg on your back. This is what you'll carry on the trail. Adjust straps until it feels comfortable.
Recovery happens when you sleep. Aim for 7–8 hours during training. Go into the trek well-rested.
Eat plenty of protein for muscle recovery and complex carbs for energy. Stay hydrated during training too.