Mount Everest Training

Mountain climbing is a very sport-specific activity and having the proper fitness is fundamental. Fit individuals like marathon runners and triathletes often still struggle on climbs, lacking the conditioning specific for mountaineering demands. The training information here will help you arrive prepared for the mountain. Most people will need to train for at least 4-6 months.

An effective training program for Mount Everest should be primarily composed of endurance training with significant strength components as well. Your training should progress slowly and be modulated, incorporating progressively harder weeks with planned rest weeks to consolidate the training loads into fitness gains. The following tabs will help you construct an endurance and strength training program for yourself. You may find the following resources helpful:

• Watch: “From Gym to Glacier: Train Smarter for the Mountains”
• Read:  “Is my Training Working?”

At the end of this training program:

• Travel in the mountains 6 to 8 hours per day while carrying approximately 30 pounds climbing pack.
• Recover from a demanding day of climbing within eight to 12 hours and be ready for another day of sustained physical effort.
• Maintain the physical and mental resilience to continue beyond normal expectations when it is needed.
• Be prepared for a demanding 10 to 14 hour summit day while carrying a 20 pound climbing pack.

Training for the Uphill Athlete by Kilian Jornet, Steve House, and Scott Johnston

For female climbers, we recommend the following two books as supplementary reading:
ROAR and NEXT LEVEL by Stacy T. Sims, PhD

Personal trainers & sport specific training plans: Working with a personal trainer that is familiar with the demands of mountaineering and climbing is highly recommended. They can create personal training plans utilizing both indoor and outdoor locations with long range objectives and criteria. Personal trainers and training programs can help build a program based on your location, recognizing your access to fitness gyms and outdoor training. Sport specific training programs provide structured training for individuals to follow at home, the gym, and outside.

For customized training plans and coaching, contact Steve House and the team at Uphill Athlete.  Alpine Ascents climbers are eligible for a discount on Uphill Athlete training and coaching services to help prepare for their next objective. Please email Alpine Ascents to receive the discount code.

This is an extremely rigorous climb and being in strong physical condition is mandatory. Please note, the guide retains the right, at any point, to determine whether a climber is sufficiently fit to continue the climb.

To reach the summit of Everest (29,035 ft. / 8,850 m), you must be in top physical, emotional, and psychological condition. Benchmarks for physical conditioning include successful previous trips above 20,000 ft. whenever possible, during which you will gain experience with expedition gear and equipment, handling extremely cold temperatures and extreme altitude, developing solid cramponing skills on rock, snow, and ice, rappelling with a pack, and using ascenders and jumars on fixed lines. In addition to strong alpine living, snow, and ice climbing skills, you need significant strength endurance, high-altitude tolerance, and excellent cardiovascular conditioning.

Keep in mind that exercising regularly at significantly lower elevations does not necessarily provide the conditioning needed to stand on top of the world. Cardiovascular fitness alone is not enough. Your training should focus on developing the ability to ascend 4,000 ft. of elevation on successive days while carrying 50–60 lbs. Although you will not carry that much weight on Everest, conditioning your body to this level builds extra reserves that become invaluable as you inevitably lose muscle mass and body fat during two months at extreme altitude.

Looking at past success, the overwhelmingly majority of climbers who were strong and successful team members on Mount Everest generally have:

• Completed a multi-day glaciated mountaineering course and several expeditions at altitude over 6000m before attempting Mount Everest.
• Trained on glaciers with a heavy pack, practiced ascending and descending fixed lines, and confidence using crampons on firm snow and ice.
• Ability to remain patient, adaptable, and engaged when faced with physical and mental challenges.
• Increased an established training regimen at least six months before departure. Mental 

Most people will need to train specifically for their Everest climb for at least 4–5 months, building up from a solid baseline of fitness. Throughout your training, progressively increase your hiking time, distance, and elevation gain (approximately 10% per week) to safely and effectively develop climbing-specific conditioning. Trying to accelerate this process increases the risk of injury and may leave you underprepared for the expedition. Below are more details on incorporating these four priorities into your training program.

In the interests of risk awareness, success, and team compatibility, climbers must be in excellent physical condition. Prior experience carrying a heavy pack for multiple days is required. Climbers must be able to carry an average of 30 lbs. or more and be physically and mentally prepared to deal with strenuous situations at high altitudes. We encourage you to contact us so that we may assist you in developing a training program that meets your particular needs.

A properly designed endurance training program is the key to being successful for long days in the mountains. For those not familiar with endurance training, it may be surprising that the vast majority of time spent is at a fairly low intensity. For better or worse, there is no shortcut to this process. To perform well over many hours climbing you need to teach your body to be efficient and comfortable burning fat and operating at a sustainable intensity. There is no way to do this except to spend the bulk of your time training at these levels. The good news is that most of the training isn’t brutally difficult at any one point, the hard news is that it can be time consuming and requires dedication and consistency to see the results. For most folks this will involve some early alarms during the week to fit in shorter training sessions then doing the more time-consuming longer sessions on the weekend.

Endurance training needs to be reasonably convenient to execute and as sport-specific as possible. Striking a balance between these two goals is the key and depends on your geographical location and time constraints.  The following are examples of endurance training modalities that can be used in a mixture during your training phases.

• Steep outdoor hills with lots of vertical gain
• Steep outdoor hills that are short, requiring repeated laps
• Stairs with many flights (stadium or tall building)
• Incline treadmill (40% max incline)
• Normal treadmill (15% max incline)
• Stepmill type trainer with actual rotating steps
• Stairstepper/Stairmaster

Other training options like cycling, rowing, and swimming have their place at times for active recovery and/or injury rehab, but these activities are not sport-specific enough to adequately train you for climbing. Use the best training modes you have available. Make an effort to train outside and in varying weather conditions when you can. If you live in an area that has hilly terrain somewhat close, try and get out on the weekend to train in this terrain.

Consistent and thoughtfully progressed general strength work can be a great benefit to mountaineers. Being strong makes your movements more efficient and ultimately less taxing. It will also make you more durable and prevent injury. Strength training does not need to be complicated, equipment intensive, or time consuming. We do recommend having access to some basic dumbbells and a few height boxes at a minimum.  Progress the workouts slowly and always pay attention to good form before trying to increase weights too quickly.

General strength and core exercises are great in the early and middle phases of training plans. As the training progresses and the goal climb approaches, you may want to use some of the training time to do more sport-specific strength training such as heavy pack carries that simulate the stress of climbing.

A good warm up is important for strength work just like any other training. One way is to do 15-20 minutes of low intensity aerobic work first to get the blood moving and the muscles warm. This can be an easy jog outside, cycling, or using a gym machine like an elliptical. Once warmed up, you can dive into core work. Pick 6-8 core exercises and work up to doing 3 sets of 10 reps. The following link has some suggestions and demonstrations of exercises that are great for climbing.

Uphill Athlete: Scott’s Killer Core Routine

Following core exercises, you can move directly into a strength workout. A basic but effective way to structure this is to include a few upper body and a few lower body exercises. The upper body exercises ideally include a pushing and a pulling movement, while the lower body exercises are primarily single legged (bonus points if they require a bit of balance). Alternating between upper and lower body is a great way to be time-efficient in you training. For example:

10 reps of step ups onto a 16” box working up to a 24” box
10 Wall Pushups, Knee Pushups, or Traditional Pushups

Rest 3-4 minutes

10 reps of step ups onto a 16” box working up to a 24” box
10 Wall Pushups, Knee Pushups, or Traditional Pushups

Start with one round of this and work up to 4 rounds over a couple months. Use additional weight in the form of a barbell or weight vest to make 10 reps challenging. Progress the weight and number of rounds slowly over the training period. You may also consider other similar movements with resistance bands or TRX straps. Full body exercises like the deadlift and Turkish get-ups are also great for this kind of general strength training.

Be sure to include at least 5-10 minutes of targeted stretching following every workout, specifically for the hamstrings, glutes, hips, calves, lower back, and quadriceps. If you have any areas of concern early season, add emphasis to making sure you have normal range of motion about all your joints. This will become even more important as you add weight and distance to your conditioning.