You do not need mountaineering experience for Everest Base Camp or Kilimanjaro. You do need stamina: walking for many hours a day, several days in a row, with a pack on your back. That is something you build, not something that just happens.
How I trained
I am in the mountains regularly, so I did not start from zero. For Everest Base Camp I trained specifically in the last two months before leaving: I was in the mountains every weekend, on long routes of many hours, with at least 1,300 m of ascent.
If you do no exercise at the moment
If you want to come in 2027 and you do no exercise at all right now, my advice is simple: start yesterday. The earlier you begin, the more steadily you build up, without injuries.
What actually helps
- Hiking in the mountains. It is the closest thing to what you do on the trail. To begin with, any route with more than 1,000 m of ascent.
- Running. It builds your cardiovascular stamina.
- The gym, optionally, mostly for cardio.
Fitness and walking slowly matter equally. What counts is having the stamina to carry your pack at a normal pace for many hours. At altitude, the winner is not whoever walks fastest, but whoever can keep walking steadily, day after day.
A simple test
To find out whether you are ready, do a weekend with two routes, one each day, each with at least 1,000 m of ascent. Ideally with 10 kg on your back. If you can walk again on the second day without being exhausted, you are on the right track.
Age
The oldest participant on my tour was 55. On another tour I took part in, a fellow trekker was 67. Age matters less than training and your doctor’s approval.
The mistakes I see most often
- New boots. The boots you leave with should be worn in the mountains first, not taken out of the box at the airport.
- Untested gear. Your pack, socks, jacket: everything you take should be tried out on hikes at home first.
- Too much gear. Every extra kilogram counts, especially at altitude.
What comes next
A week-by-week training plan for people starting from zero is coming in a separate article. Until then, the basic rule is the same: as much mountain walking as you can, with plenty of ascent and your pack on your back.
