Trek Difficulty and Fitness Level

Trek Difficulty

Trek difficulty in the mountains while trekking is categorized into four grades i.e. Easy, Moderate, Difficult, and Strenuous. Trekking trails are graded based on geography and complexity and trek grades determine how challenging the trekking trails are.

Easy Grade

• Suitable for all age groups.
• No previous trekking experiences are required.
• There is no technicality involved and the use of heavy gear.
• The paths along the trail and ridges are well-maintained.
• Trekkers with low physical fitness can easily accomplish this trek.
• Trek usually lasts for about 2-5 days with 4-5 hrs. trekking per day.
  Easy Grade treks are:
  Ghorepani- Poon hill trek, Sikles trek, Royal trek, Helambu Trek, Shivapuri trek, and Nagarkot-Dhulikhel trek.

Moderate Grade

• Moderate-graded trekking also has no technicality involved and the use of heavy gear.
• Suitable for trekkers with a medium level of physical fitness.
• Previous experience is preferable as the landscape is steep and hilly, with moderately difficult pathways.
• The trek lasts up to 10-12 days with 6-8 hours of daily walking.
  Moderate Grade treks are:
  Annapurna Base Camp Trek, Everest Base Camp Trek, Gokyo Ri Trek, EBC Trek via Jiri, Salleri, Mardi Himal Trek, Jomsom-Muktinath Trek, Khopra Danda Trek, Tsum Valley Trek, Tamang Heritage Trail, Langtang Gosaikunda, Panch Pokhari Trek, Ama Yangri Trek, Pikey Peak Trek, Bhairab Kunda Treks.

Difficult Grade

• Difficult grade treks are significantly challenging and tough.
• Trekkers must have prior experience in trekking at high altitudes.
• Trekkers with above-average physical fitness and a positive attitude can complete this trekking.
• Trekking is usually done in high-altitude areas (up to 5650 m) thus, trekkers must be prepared for the altitude.
• The trek is slightly technical and trekkers have to use fixed ropes, crampons, and an ice ax. (esp. for high passes)
• The trekking lasts up to 12-16 days with 6-8 hours of walking per day.
  Difficult Grade treks are:
  Annapurna Circuit, Ganja La Pass Trek, Upper Mustang Trek, EBC via Cho La Pass, Gokyo via Renjo La Pass, Manaslu Circuit, and Makalu Base Camp.

Strenuous Grade

• Strenuous-grade trekking is a physically and technically challenging adventure.
• Suitable for trekkers with a high level of physical fitness and previous experience.
• This trek includes rough paths, steep mountainous terrain, high passes, high-altitude regions, glaciers, and snow crossings.
• Trekking trails have a stronger sense of remoteness, limited facilities, and camping at some places.
• This trekking usually lasts for 16+ days with 6-8 hours of walking per day.
• This trekking is technical and uses fixed ropes, crampons, and ice axes. (esp. for high passes)
  Strenuous Grade treks are:
  Kanchenjunga Base Camp, Upper Dolpo Trek, Dhaulagiri Circuit, Three Pass, Great Himalayan Trail, Amphu Lapcha Pass, and Sherpani Col Pass.

Fitness Level

Trekking in the mountains requires you to be in good health and physically and mentally fit. We recommend trekkers participate in physical exercises including cardiovascular exercises and short hikes a month before the trek. Besides, maintaining good health and necessary check-ups before the trek proves to be fruitful. Some physical exercises and mental exercises to carry out before the treks are as follows:

Physical Exercises

Cardiovascular Exercises– (Running, Cycling, Swimming. Stair Climbing, etc.)

Leg strength Exercises– (Step-ups, Leg Press, Squats, Lunges, etc.)

Core Strength Exercises– (Planks, Bicycle crunches, Mountain climbers, etc.)

Upper Body Strengthening– (Push-ups, Pull-ups, Overhead Press, etc.)

Foot and ankle Strengthening– (Toe and heel walking, Ankle circles, etc.)

Flexibility and Stability Exercises– (Yoga, Pilates, Bosu Ball exercises, etc.)

Hiking Specific Training– (High-intensity Interval training, Trail running, Backpack training, long walks and day hikes to build stamina, etc.)

Mental Exercises

Meditation, Breathing Exercises, Stress Management, Solo Reflection, Focus and Concentration Improvement, Setting a goal, Practicing problem-solving skills, Staying Calm and Positive, Enjoying every activity, etc.