Nepal vision | 14/07/2025
I still remember the crisp crunch of frost beneath my boots as I stepped out of Thorong Phedi before dawn, as I made my way toward Thorong La Pass, the highest point of the Annapurna Circuit at over 5,400 m. The air was thin, every breath a bit harder to catch, and my legs felt heavy. But there was a fire inside me that pushed me forward.
Just days before, I had wandered through vibrant green terraced fields, crossed swinging suspension bridges over rushing rivers, and lost myself in the quiet charm of mountain villages like Chame and Manang. I soaked my weary muscles in the warm, healing waters of Tatopani's natural hot springs, stood beneath the glowing sunrise at Poon Hill as the Himalayas lit up like a fiery canvas, and found peace at the sacred Muktinath Temple.
Each day on the trail was something new for me: those lush forests to arid highlands, cascading waterfalls to towering snow-capped peaks. It was breathtaking, humbling, and at times, brutally challenging. The days were long, the climbs steep, and the thinning air tested my every step.
Despite having so much fun, there were times when I struggled to overcome the trail. So, training for the trek beforehand is a lifeline. You must prepare your body before setting out; it's just as important as packing your backpack.
Today, for the adventurers out there, we are about to help guide you through all the physical and mental preparation for the trek so that you can have the best time of your life.
Difficulties of the Annapurna Circuit Trek
Sitting in the lap of the Annapurna Himalayas, the Annapurna Circuit Trek is full of charm, from snow-covered peaks and deep valleys to quiet villages and warm-hearted people. It’s the kind of journey that stays with you forever. But getting there isn't easy. The trail demands a lot from you, both physically and emotionally. Most days, you’ll walk for 5 to 8 hours, climbing steep hills, going down endless stone steps, and crossing rough, sometimes snowy paths.
So before you put on your backpack and start walking, it's essential to know what you’re getting into. Here are some of the main difficulties you should expect on the Annapurna Circuit:
What Makes the Trek Difficult?
- High altitude: You’ll reach over 5,400 meters at Thorong La Pass. The air becomes thinner, making it harder to breathe. Some people experience dizziness, nausea, or extreme fatigue—this is known as altitude sickness.
- Long days of walking: You’ll be on your feet for hours every day. Some parts are steep, and others go downhill for what feels like forever. Your legs will feel it.
- Tired muscles: After walking for several consecutive days, your body begins to feel heavy. Your knees, back, and feet might hurt. Rest helps, but the trail doesn’t stop.
- Rough trails: The paths aren’t smooth. You’ll walk on rocks, mud, and sometimes narrow edges that need full attention.
- Mental challenge: Being tired, far from home, and walking day after day can take a toll on you. Some days will feel more challenging than others, and keeping a positive mindset is key.
How Do You Train for the Annapurna Circuit Trek?
Getting ready for the Annapurna Circuit isn’t just about packing your bag; it’s about preparing your body and mind too. I learned this the hard way. These are the things I trained for before the trek, and how you can get ready the smart way, too:
Build Your Endurance with Cardio
One of the first things you need is strong endurance. On the trek, you’ll be walking 5 to 8 hours a day, often going uphill. Your heart and lungs need to be ready for that. The most effective way to build this is through cardio exercises. I started with walking and jogging about 4 to 5 times a week. You don’t have to go fast, just be consistent.
As your stamina improves, incorporate other activities, such as cycling, swimming, or hiking, to keep things interesting. On weekends, I tried to do longer walks around 10 to 15 km while wearing a light backpack. It helped me get used to the feeling of carrying weight.
And let me tell you, stair climbing is gold. Even a few sets each day made a big difference. It prepares your legs and lungs for the uphill sections of the trail.
Make Your Legs and Core Strong
Endurance is essential, but so is strength in your legs and core. Climbing steep trails, walking for hours, and carrying a backpack all demand strong muscles.
I performed simple exercises, such as squats, lunges, step-ups, and calf raises, to strengthen my lower body. For my core, I added planks and push-ups. These may not seem directly related to hiking, but they help keep your body stable and balanced, especially on uneven terrain.
A good tip is to do these exercises with your backpack on, filled with 5 to 7 kg, to get used to the weight you’ll carry on the trail. And don’t forget to take rest days. Your muscles need time to recover and grow stronger.
Practice with Your Gear
This part is easy to skip, but it’s so important. Don’t wait until the first day of the trek to wear your new boots or try out your backpack. I wore my trekking boots during walks and hikes for a few weeks leading up to the trip.
It helped break them in and saved me from painful blisters later. I also practiced using my daypack and ensured it fit well and didn’t cause discomfort to my shoulders. If you plan to use trekking poles, get accustomed to them as well. They can help protect your knees, especially on downhill sections.
Keep Your Body Flexible
Trekking puts a lot of pressure on your legs, hips, and back. That’s why flexibility matters. After every training session, I spent at least 10 minutes stretching. Focus on your hamstrings, calves, thighs, hips, and lower back.
A little bit every day adds up. I also started practicing yoga twice a week, and it made a significant difference in my breathing and balance. If yoga isn’t your thing, simple stretching is enough. Just don’t skip it.
Prepare for the Altitude
One of the biggest challenges of the Annapurna Circuit is the altitude. The higher you go, the less oxygen there is. You don’t have to live near mountains to prepare, but it helps to know what altitude sickness feels like and how to prevent it.
If you have hills or higher areas near you, consider going on some hikes there. Even just walking uphill for extended periods can be beneficial. Some people use altitude training masks, but they’re not perfect.
What helped me the most was learning to listen to my body, moving slowly, and drinking plenty of water. Acclimatization is key; don’t rush the trail.
Follow a 12-Week Plan.
A clear training plan keeps you focused and on track. I followed a simple 3-month plan, and it worked great:
- Three months before the trek, I started with light cardio, such as walking or jogging, and added bodyweight strength training. I didn’t push too hard, just built a habit.
- Two months before: I increased the intensity. My walks became hikes. I added stairs, elevation, and wore my backpack more often.
- One month before: I went on longer hikes with full gear. On some weekends, I hiked for two days in a row to prepare for back-to-back trekking days. Last week, I rested more to save energy for the real thing.
Mental Preparation Matters Too
The Annapurna Circuit can be mentally challenging. Some days will be long, cold, and tiring. It’s essential to train your mind, not just your body.
Start practicing simple things like:
- Deep breathing to stay calm when you're tired or stressed.
- Short meditation (5–10 minutes a day) to help you stay focused.
- Mindfulness — paying attention to how you feel and what’s around you.
These small habits can help you stay positive, handle challenging days more effectively, and make the most of the trek.
To wrap up, the Annapurna Circuit is one of the most rewarding treks in the world, but it does take effort, both physically and mentally. With the proper training, a bit of planning, and the willingness to push yourself, you’ll not only complete the journey but enjoy every part of it—from the forests and villages to the high mountain passes.
If you’re ready to take on this adventure, Nepal Vision Treks is here to guide you every step of the way. Our experienced team will help you prepare, stay safe, and make the most out of your time in the Himalayas.
Start your journey today—reach out to Nepal Vision Treks and turn your dream trek into reality.
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