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Can I do It

Hampta Pass Trek : Fitness Requirement

Can I do Hampta Pass trek: is the first question comes to mind when you think of Hampta pass trek, preparation is the key to enjoy any trek in the himalayas.

Fitness Required for Hampta Pass Trek

Hampta pass Trek is a moderate trek but strong physical fitness is must for a trek in the Himalayas. To prepare for the trek you need to work on three major areas and they are

Cardiovascular Endurance (Aerobic Training)

Strength Endurance (Strength Conditioning) and Trekking Specific Training

We suggest you to book your trek at least 2 months in advance so that it gives you ample amount of time to prepare for the trek.

Step 1: Building cardiovascular endurance

You can train yourself to run 4 kms in 30 minutes as per the schedule given below. Remember always start your training program with stretching and warm up exercises.

Follow this training schedule for trekking fitness required.

Running or Jogging is best for Fitness endurance

Week 1: Start with 10 minute of brisk walk and then jog for 10 minutes and finally 10 minutes of easy walk. Week 2: 5 minutes of brisk walk 15 minutes of jog 5 minutes of easy walk Week 3: 5 minutes of brisk walk 20 minutes of jog 5 minutes of easy walk Week 4: 5 minutes of brisk walk and jog for 30 min and cool down your body

Step 2: Building Strength Endurance

Do your strength exercises 2-3 times per week and you should see an evident improvement. Include exercises which improves quadriceps for descents; the hips for supporting pack weight over variable terrain; the shoulders, upper back, and trapezius for carrying backpack and the lower back and abdominals for transferring power from the legs into forward propulsion.

You can choose set of exercise with the help of a physical trainer of your local gym.

Step 3: Trekking specific training

Include at least one activity per week in your trekking training program as per your convenience.

Hike Steep Hills

Hiking hills in your surrounding area will help in building your leg strength which is the key for your trek. Hiking steep hills also help in learning how to balance on uneven paths.

Practice with Loaded Backpack

During the trek in the Himalayas you will trek with your backpack and carrying essential items, so your backpack is an important tool for the trek. Look for Backpack with adjustable chest and waist straps so that you can adjust it according to your comfort and practicing with loaded backpack helps a lot.

Staying Hydrated

When you are high in the Himalayas the weather is cold and dry so you loose moisture with every breath you take in addition to sweating because of the trek. Running low on fluids diminishes your endurance, contributes to fatigue, and makes you more susceptible to getting altitude illness. So develop a habit of drinking lot of water.

Read these articles which will help you in your preparation for trekking trip.

Disclaimer: This program is designed by Team Renok merely basis on our experience of extensive trekking in the Himalayas and some inputs from the course content of BMC of HMI Darjeeling and will be sufficient for moderate to Hard treks like Hampta Pass Trekbut you are advised to take guidance from a certified medical practitioner.


Things to get for Hampta Pass Trek

Poncho, Rain Coat (Preferable) or Umbrella any one is must: When in mountains you never know when it will rain.

Backpack (Min 55 Ltrs): A good quality backpack from reputed brand and try it before buying.

Floaters or Sandals: When you are at the camp they help to move freely

Trekking Shoes: Always invest in a good quality trekking shoes, we recommend Forclaz 500 by Quechua for Hampta Pass Trek. They are light weight, good grip, sturdy and easily available throughout India.

Read our guide How to find best trekking shoes?

2 Pairs of Quick Dry Tees and Track Pants

3 Pair of Socks

Full Sleeve Sweater or Fleece Jacket

One Heavy Jacket (Down Feather Jacket preferable)

Sun Cap

One Scarf

Light towel

Lip Balm

Cold Cream & Sun Screen (SPF 40+)

Water Bottle 1 Lt

Headlamp or torch with fresh pair of batteries

Personal Toilet Kit and toilet paper

Personal Medicine Kit

Dark Sunglasses


Stuff to carry during Hampta Pass Trek

What to Buy and What not to buy for Hampta pass trek

First of all never ever buy just a heavy jacket in weight for a trek instead buy a good down feather jacket. Trekking shoes should be of good quality. A few outdoor brands we recommend are Quechua, Merrel, The North Face, Columbia, Jack Wolfskin, Black Diamond, Borreal, Lafuma to name a few.

Here is a list of locations you can buy your trekking gear from.



Flipkart http://goo.gl/SAh4MB


Adventure 18, Satya Niketan, Opposite Venkateshwara College, South Campus University of Delhi

Adventure Point, Satya Niketan, Opposite Venkateshwara College, South Campus University of Delhi

Decathlon Sports

Columbia Outlet at Select City Mall, Saket