Best Beginner Treks in Nepal, Everest Fitness Guide

Beginner Treks, Everest Fitness, Annapurna Base Camp 12-Day Plan & Trekking Permits

Planning a trek in Nepal but not sure where to begin? Here’s a simple, practical guide that answers the questions most travelers ask: which trek is best for beginners, how fit you need to be for Everest Base Camp, what a full 12-day Annapurna Base Camp itinerary looks like, and which permits you’ll need before you start walking.

Includes: Best beginner treks • EBC fitness guide • 12-day ABC plan • Full trekking permit list

Which trek is best for beginners in Nepal?

If it’s your first time trekking in Nepal, you don’t need to push yourself into extreme altitude. Nepal has several beginner-friendly routes with gentle days, great tea houses and amazing views.

1. Ghorepani–Poon Hill (4–5 days)

Perfect for first-timers. Moderate walking, comfortable lodges, and a famous sunrise viewpoint.

• Duration: 4–5 days
• Max altitude: ~3,210 m
• Why it’s ideal: gradual trails, no difficult sections, stunning views

2. Dhampus / Australian Camp (1–2 days)

A short, scenic trek close to Pokhara.

• Duration: 1–2 days
• Max altitude: ~2,000 m
• Why it’s ideal: very low altitude risk, perfect for families and older travelers

3. Mardi Himal (4–6 days)

Still beginner-friendly but slightly more adventurous with ridge trails.

4. Langtang Valley (6–8 days)

Higher altitude but manageable with a guide.

Best choice for total beginners: Ghorepani–Poon Hill
Best scenic trek for active beginners: Mardi Himal

How fit should I be for Everest Base Camp?

Everest Base Camp isn’t technical — no ropes, no climbing — but the altitude makes it challenging. Fitness helps, but the ability to acclimatize slowly matters far more.

You should be able to:

• Walk 5–8 miles (8–13 km) daily
• Handle 6 hours of walking per day
• Climb steady uphill sections
• Carry a light daypack comfortably

Training tips before your trip

• Do 2–3 long hikes per week (2–4 hours each)
• Practice walking back-to-back days
• Strengthen legs: squats, lunges, step-ups
• Improve cardio: stair climbing, treadmill incline

The truth about EBC:

It’s not the toughest trek in Nepal, but the altitude — reaching 5,364 m — affects everyone differently. Even very fit hikers can struggle if they rush. Follow a slow itinerary, drink lots of water, and always listen to your guide.

If you can comfortably hike 6–7 miles at home with hills, you’re fit enough for EBC — provided you take acclimatization seriously.

Can you plan a 12-Day Annapurna Base Camp trek?

Yes — 12 days is the ideal length for a safe and rewarding ABC trek. It’s long enough for a comfortable pace, proper acclimatization, and a balanced mix of culture, villages, forests, and mountain scenery.

Perfect 12-Day ABC Trek Itinerary

• Day 1: Arrive Kathmandu
• Day 2: Fly to Pokhara, trek planning
• Day 3: Drive to Nayapul → Trek to Tikhedhunga
• Day 4: Trek to Ghorepani
• Day 5: Poon Hill sunrise → Trek to Tadapani
• Day 6: Trek to Chhomrong
• Day 7: Trek to Dovan or Himalaya
• Day 8: Trek to Machapuchare Base Camp (MBC)
• Day 9: Trek to Annapurna Base Camp (ABC)
• Day 10: Descend to Bamboo
• Day 11: Trek to Jhinu (hot springs) → Drive to Pokhara
• Day 12: Fly to Kathmandu

Why this itinerary works

• Slow, safe altitude gain
• Includes Poon Hill — a bonus viewpoint
• Daily walking time is 4–6 hours
• Plenty of tea houses for rest and comfort

ABC is easier than Everest Base Camp but still spectacular — perfect for your first multi-day Himalayan trek.

What permits do I need for trekking in Nepal?

Permits depend on the region you choose. Some require only a conservation permit, while others need multiple fees or a registered guide.

1. TIMS Card (Trekkers’ Information Management System)

Required for most treks except Everest region.

• Green TIMS: Independent trekkers
• Blue TIMS: Trekkers with guides

2. Region-specific permits

Annapurna Region (ABC, Poon Hill, Mardi Himal)

• ACAP: Annapurna Conservation Area Permit
• + TIMS Card

Everest Region (EBC, Gokyo)

No TIMS needed. Instead you need:

• Khumbu Rural Municipality Permit
• Sagarmatha National Park Permit

Langtang Region

• Langtang National Park Permit
• TIMS Card

Restricted Regions (Upper Mustang, Dolpo, Manaslu, Nar Phu)

• Restricted Area Permit (RAP)
• Mandatory licensed guide
• Minimum group rules in some areas

Most beginner treks only need ACAP + TIMS. Everest needs Khumbu Permit + Sagarmatha Permit.

Final takeaway

If you’re new to trekking, start with Poon Hill or Mardi Himal. If Everest Base Camp is your goal, focus on steady walking and good acclimatization. For something in-between, Annapurna Base Camp is a beautiful and balanced 12-day trek.

Once you choose your route, getting permits is straightforward — especially if you book through a trekking company or hire a licensed guide.