Preparing for the Manaslu Circuit trek requires a structured approach to training, both physically and mentally. The trek is tough, with long days, steep sections, and the challenges of altitude, so taking time to prepare for the Manaslu Circuit trek ahead of your trek is important. Ideally, you should prepare for your Manaslu Circuit trek at least 2 - 3 months ahead so that you can physically develop stamina and a degree of muscle strength.
Your first step in Malasu trek preparation should focus on endurance and improving lung capacity through regular cardiovascular training through activities like running, cycling, or swimming. Next, you should also include some form of strength training which would include exercises like squats, lunges, and step-ups in your preparation for the Manaslu Circuit trek and help develop your leg muscles for steep and uneven trails.
You should also train for hiking with a loaded backpack and practice on some sort of relatively uneven terrain which best mimics the actual trekking conditions. Flexibility workouts (like yoga) can help prevent injuries too. Another element for consideration in your training for Manaslu Circuit trek plan is altitude acclimatization. Since part of the trek takes you higher than 5,160m at Larkya La Pass, it is important to add altitude acclimatization to your training plan. This can be done by getting time at moderate elevation in the days leading up to the trek, or scheduling rest days along the trek.
A trekker stands by Birendra Lake, looking at the snowy mountains in the distance.
It is also important to prepare yourself mentally. Research the route, set realistic expectations, and consult based on information you gather to determine what fellow trekkers found useful. This blog will provide the key essentials for everything you need to know about how to prepare for Manaslu Circuit trek, including training techniques as well as practical tips to help ensure a successful trip.
Why Preparing for the Manaslu Circuit Trek is Essential?
It is critically important to prepare for the Manaslu Circuit Trek as the treks require several hours of walking each day, there are steep climbs, and the treks pass over high altitude passes, like Larkya La at 5,160 meters. Without properly equipping oneself for the trek through physical training, trekkers face challenges such as tiredness, muscle strain, and in serious cases, altitude sickness.
Because of the remote nature of the area and limited medical assistance, fitness, and endurance are critical to the safety in the area. Weather can change rapidly, but if the trekker is prepared with the appropriate gear, they can avoid problems associated with cold exposure. The trekkers must obtain trekking permits, arrange for a guide, and understand the local terrain. Therefore, preparation is a key component of the trekking experience. Proper preparation is important because it helps in making the trek smoother, decreases health risks, and helps them adapt to the physical and environmental stressors related to the Manaslu Circuit trek.
Manaslu Trek Overview and Key Challenges
The Manaslu Trek circles around Mt. Manaslu, the eighth highest mountain in the world. A relatively remote and pristine region of the Himalayas, the route spans approximately 180 kilometers and usually takes between 13-18 days to hike. The trek begins at approximately 700 meters and climbs to over 5,100 meters at Larkya La Pass. First come the dense forests and river valleys, followed by the rural villages influenced culturally by Tibet, before the area opens up to the majestic mountain landscape. The Manaslu region is far less busy than Everest or Annapurna.
A beautiful view of Mount Manaslu covered in snow with a clear blue sky above.
Key Challenges of the Trek
The rise substantially increases the chances of suffering from altitude sickness, which is more probable at elevations around Larkya La Pass, over 5,100 metres above sea level.
The trekking route has difficult terrain with steep, rocky, and often slippery paths requiring about 6 to 8 hours of travelling each day.
The extended remoteness and lack of established, immediate medical facilities for emergencies will make it difficult to respond to sudden illness or serious injury.
Trekkers must be content with basic expedition-style accommodations because many of the settlements have few and subpar lodging options.
Weather at high altitude can change suddenly including sudden snow, cold, freezing rain, wind, etc.
To trek the area, trekkers will need to acquire special trekking permits (Manaslu Restricted Area Permit, Manaslu Conservation Area Permit (MCAP), Annapurna Conservation Area permit (ACAP) and must travel with a licensed guide in groups of two or more in a groups.
The logistics of how to get to the trailhead and language barriers can make travel and communication very difficult.
Fitness Level Required for the Manaslu Circuit Trek
A moderate fitness level is necessary for the Manaslu Circuit Trek because there are long hours of trekking, steep ascents, and altitude gain. A majority of trekkers will usually walk for 5-8 hours each day over bumpy, unsteady paths and its difficulty is often considered moderate to challenging. Some days could last 9-10 hours. Cardiovascular endurance is especially important to allow trekkers to acclimatize to thinner air and to reduce the risk of altitude sickness. Running, cycling, swimming, and other similar activities can help build cardiovascular endurance. It is also important to strengthen the legs and core stability. Activities such as squats, lunges, planks and others can help achieve this. It is important to prepare for steep ascents and rocky areas. Hikes with a weighted backpack can help mimic trekking situations and help build endurance. A gradual fitness program that includes cardiovascular, strength, flexibility, and altitude acclimatization preparation will best allow trekkers to enjoy their hike and safely complete their trek.
How to Train for the Manaslu Circuit Trek?
Cardiovascular Training
The Manaslu Circuit Trek requires you to walk for at least 6-8 hours a day potentially at high altitude (5,000 meters or more) in a thin oxygen environment. Therefore, you should train your heart and lungs to recover from strenuous cardio performance. You should plan to develop your cardiovascular endurance.
You'll begin by engaging in low-impact cardio activity (e.g. walking, cycling or swimming) if you are new to fitness. As your fitness improves, you can gradually add some more strenuous cardio activity (e.g. jogging, walking or hiking on an incline, or interval training where your heart rates and lungs must work harder). You should aim for 3-5 days a week of doing some form of cardiovascular activity, starting with 30 minutes and increasing to a maximum of 60-90 minutes.
Strength Conditioning
In order to manage all of the physical challenges experienced during high-altitude trekking, it is important to put strong muscles to work. Manaslu Circuit is demanding, with steep climbs and long descents on rocky slopes, which ask for strength in the legs, endurance in the body, and stability in core. In order to build this strength, it is good to include compound exercises such as squats, as part of a leg power and balance development program, long lunges, step-ups, to simulate a climbing ascent, deadlifts to build back and hamstring strength, and core development, using exercise like planks and russian twists, all important for core stability and overall body posture when walking on rocky and unstable surfaces.
Upper body strength is also important if you plan to carry your own backpack; push-ups and pull-ups will help you build this strength. Aim to strength train 2 to 3 times a week, alternating muscle groups in order for adequate recovery time.
Trekkers walking through deep snow surrounded by tall, snowy mountains.
Weighted Backpack Training
Taking a backpack with you everyday is one of the main challenges of the Manaslu trek. You can prepare yourself by hiking with a loaded pack (6-10kg if it is being carried by a porter or heavier if not). Start trekking on flat ground with a light load. Slowly increase your weight and the difficulty. You increase endurance, balance and posture, while minimizing the risk of injuring your back and shoulders. Try to go for at least a longer hike once a week, and gradually increase distance, elevation, and days hiking.
Altitude Acclimatization
One of the primary risks on the Manaslu Circuit is Acute Mountain Sickness (AMS) from high elevation. While it is impossible to fully train for altitude at sea level, you can prepare for your adventure by hiking at a moderate level (2,000 - 3,000 meters) if possible. Some people utilize altitude masks, and while they are beneficial, their effects are limited.
Packing List for the Manaslu Circuit Trek
Clothing (Layer Up for Any Weather)
2–3 moisture-wicking base layers (top + bottoms)
1 fleece jacket, 1 down jacket (for warmth)
Waterproof jacket and pants (windproof too)
2–3 trekking pants, 1 pair of insulated pants
3–4 pair of trekking socks, 1–2 pair of warm socks
4–5 underwear, 1 pair of thermal sleepwear
Sun hat, beanie, buff, gloves (light + warmth)
Foot Wear
Waterproof trekking boots (broken in)
Camp shoes or sandals
Gaiters (protection from mud/snow)
Bags
Duffel bag or large backpack (50-70L)
Daypack (30-40L)
Backpack rain cover & dry bags
Sleeping Gear
Sleeping bag (rated for -10°C or lower)
Miscellaneous
Trekking poles
Headlamp and extra batteries
Water bottles or hydration bladder
Water purification tablets or filter
Quick-dry towel
Tooth-brush, toothpaste and biodegradable soap
Sunscreen, lip balm, hand sanitizer, wet wipes
Basic first aid kit
Personal medicines + altitude tablets (Diamox)
Blister treatment and pain-relievers
Rehydration salts
Phone, power bank, charger
Camera (optional)
Snacks (bars, nuts, chocolate)
Ear plugs, book/cards (optional)
Padlock
Permits Needed for the Manaslu Circuit Trek
Manaslu Restricted Area Permit (RAP)
The permit for the Manaslu Circuit Trek is by far most important because the trail crosses a restricted area from Jagat to Dharapani. The Nepalese Government requires all trekkers to obtain the RAP and requires groups of at least two people and that trekkers are with a licensed guide. The RAP can only be obtained through a trekking agency registered in Nepal. The cost of the RAP varies by season:
September to November: USD 100 per person for the first 7 days, and then USD 15 per extra day.
December to August: USD 75 per person for the first 7 days, and then USD 10 for extra days.
Manaslu Conservation Area Permit (MCAP)
The Manaslu Conservation Area (MCA), which safeguards the local ecosystem as well as its native fauna and customs, is accessible through the MCAP. This permit is a requirement for all trekkers to enter this region at any time of year.
The MCA Permit is good for the entire trek and costs USD 30 (NPR 3,000) per person. You can either get it from your trekking agency or from the Nepal Tourism Board offices in Kathmandu or Pokhara.
Annapurna Conservation Area Permit (ACAP)
At the end of the trek the Manaslu Circuit joins with the Annapurna region, especially from Dharapani to Besisahar, that means you will also need the ACAP permit. Like the MCAP, it is also used to help maintain conservation efforts and support local communities.
The ACAP costs USD 30 (NPR 3,000) per person. It can be purchased beforehand from the Nepal Tourism Board or your trekking agency can arrange the ACAP as well with your other permits.
Group of trekkers hiking uphill with snowy Manaslu peaks in the distance.
Health and Safety Advice for Trekking the Manaslu Circuit
Acclimatize properly to limit the chances of altitude sickness, take rest days and ascend slowly.
Make sure to stay hydrated by drinking plenty of water (3–4 litres a day).
Eat well and eat often to keep your energy high throughout your trek.
Carry a simple first-aid kit with medicines for headaches, tummy issues, colds, and altitude sickness.
Listen to your body and do not ignore any signs of fatigue, dizziness, or shortness of breath.
Watch out for the sun and snow glare; use sunscreen, wear sunglasses, and a hat!
Wearing layers will help you stay dry and warm when the weather changes.
Avoid drinking alcohol and smoking at altitude, as both will exacerbate a bad case of dehydration and hunger, which will become worse at high altitude and make you more susceptible to altitude sickness.
Never trek alone; trek with a licensed guide for support and local knowledge.
Get travel insurance that includes high-altitude trekking and emergency evacuation.
When is the Best Time to Do the Manaslu Circuit Trek and How to Prepare?
The Manaslu Circuit is best trekked in either spring (March to May) or autumn (September to November). Either of those options will generally offer the clearest skies, the most stable weather, and optimum mountain views. The spring season offers a colorful adventure, with blooming rhododendron fields. The autumn provides dryer trails, sunny days, and comfortable temperatures.
Packing proper gear for the Manaslu Circuit Trek is crucial due to the unpredictable weather patterns. Wear layered clothing including a dry base layer, a warm fleece or down jacket, and a waterproof outer jacket. Where you are depends on what you bring: lightweight trekking pants for low altitudes with warmer trekking pants for colder areas.
You should also pack quality, waterproof boots and gaiters to keep your feet dry while trekking. It is advisable to carry a warm hat, gloves (both thin and thick), and a buff or scarf for protection against the cold and the sun. A rain jacket and a backpack rain cover should also be packed, especially during the monsoon season or for unpredictable weather.
You should also pack trekking poles, and a 30 - 40 liter daypack. You will also want to carry a warm sleeping bag as it can get cold at night. Finally, with the appropriate gear, you can ensure that you remain safe, warm, and comfortable while trekking the Manaslu Circuit.
Guide and Porter Requirements for the Manaslu Trek
On the Manaslu Trek, it is compulsory to hire a licensed local guide. As a solo trekker, it is not permitted to trek by yourself. All trekkers must be trekking with at least 1 other person with you and be with a guide to obtain the special permits required.
The guide is there for your safety, navigating the treks with you and also providing the experience of trekking in the area including the culture, and the terrain. You can also hire a porter for hire to help carry your heavyweight luggage and enjoy the trek instead of lugging it. The permits for the trek including the Restricted Area Permit (MRAP), and Manaslu Conservation Area Project (MCAP) permits and the Annapurna Conservation Area Project permits are all obtained through a registered trekking agency in Nepal. The agency will also provide the guide. In this system, it is designed in order to help protect the environment and the local communities while also keeping all trekkers safe.
Stone cairn with Nepali flag by a clear lake, with snow-covered Manaslu mountains in the background.
FAQs
Do I need experience to do the Manaslu Circuit Trek?
No altitude trekking experience is necessary, but it is certainly encouraged. This trekking route is physically demanding, needing to pass over 5000m. Trekkers should be in good shape, mentally ready and be used to multi-day hikes as well. It would be hugely beneficial to do some moderate treks too.
How do I stay motivated while training for the trek?
Set goals, create a routine, and track your progress. Training with friends or in a group may also be helpful. Visualise the trek; research the trail, and watch trek videos or read blogs for inspiration.
Can I go on the trek alone if I’m well prepared?
No, solo trekking is not permitted in the Manaslu region. Nepal's government requires at least two trekkers, with a licensed guide. This is a safety precaution when trekking in a remote region.
What should I eat while training for the Manaslu trek?
Eat balanced meals of complex carbohydrates, lean protein, and healthy fats. Seeds, wholegrains, vegetables, nuts, eggs, and lean meats are all excellent choices. Stay hydrated and stay away from heavy processed foods.
How can I tell if I’m ready for the Manaslu Circuit Trek?
If you can hike five to seven hours a day with a backpack on and recover quickly from your efforts and comfortably navigate large ascents as well, you should be ready to trek multi-days and consider yourself fit. Hiking around moderate elevations (9000-9500 feet) is a good place to gauge your capability.
What can I do if I feel unprepared right before the trip?
If you are very short on time, you should simply hike lighter, sleep well, drink hydrations, eat well, review your gear list to check that all necessary items are prepared, and consider asking your guide for advice. They should be able to help you change the pace or itinerary if needed.
Are there short hikes I can do in Nepal before starting the trek?
There are many acclimatization hikes in Nepal. You can trek in Nagarkot, Dhulikhel or Australian Camp close to Pokhara. The acclimatization hikes are very useful to get your legs warmed up and adjust to the altitude of your main trek.
Conclusion
Preparing properly for Manaslu Circuit Trek is the key to success, whether that journey is a trek, a new job, or learning a new skill. To be successful, it is important to take time to understand what is required, find the appropriate gear, and build your fitness level and knowledge. I assure you that being organized, having patience, and an openness to learning will help you overcome the obstacles of progress and difficulties and help you to enjoy the experience overall.
At Himalayan Recreation, we are a group of enthusiastic, highly experienced trekking professionals who are committed to providing a trek that is safe, enjoyable, and memorable. We do the hard work for you, Contact us for further information about your adventure whether it is the Manaslu Circuit Trek or any other Himalayan treks in Nepal.
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