Most articles about Shaolin retreats are written by people who have never been on one. This one is built from our own retreat: the students we brought to Dengfeng in April 2026, the schedule they lived, and what they told us on camera at the end. Here is what a Shaolin retreat actually feels like, hour by hour, from the first bell to the evening tea.
Train hard, live simply, come back different
A Shaolin retreat is around four hours of Kung Fu a day, plus daily Qi Gong and meditation, three meals, early nights, and cultural evenings: calligraphy, tea ceremony, philosophy. Our 12-day retreat runs at Shaolin Yongzhi Academy near the Shaolin Temple, all-inclusive at $2,500, and it is open to complete beginners.
A day on retreat, hour by hour
Times shift a little day to day, but this is the honest shape of a training day at a Shaolin academy in Dengfeng:
| Time | What happens |
|---|---|
| 6:30 am | Wake up. The mountain is quiet, the Chinese students are already moving. |
| 7:00 am | Morning run and Qi Gong. You wake the body up before you ask anything of it. |
| 8:00 am | Breakfast: congee, eggs, steamed buns, fruit. Simple fuel. |
| 9:00 am | Morning Kung Fu session: stances, basics, kicks, stretching, then form work with a master correcting you individually. |
| 12:00 pm | Lunch, then rest. The midday break is real; in China nobody trains through it. |
| 3:00 pm | Afternoon session: conditioning, balance work, sparring drills, more forms. This is where the day earns its soreness. |
| 6:00 pm | Dinner with the group. |
| 7:30 pm | Evenings rotate: meditation, calligraphy, tea ceremony, Zen music, philosophy talks, or simply an early night. |
| 10:00 pm | Sleep. You will not need convincing. |
One of our April students, James, summed up the rhythm: "Two runs a day, two sessions a day. We learned complicated stances and techniques in a short time." That is the pattern: the body works in the morning and afternoon, the mind works in the evening.
What the training actually covers
Around four hours of Kung Fu a day, taught by lineage masters at a working academy, not a performance school. Over 12 days you cycle through:
- Basics and stances (Jibengong). Horse stance, bow stance, kicks, and the foundational movements every Shaolin student builds on. We wrote a full guide to Shaolin Jibengong here.
- Traditional forms. Learned step by step, corrected individually, and usually performed for the group before you leave.
- Conditioning and balance. Runs, stretching, partner drills, and classic Shaolin balance work. Sheryl, one of our California students, is terrified of heights: by the end of the retreat she was standing on the training pillars alone.
- Internal practice, every day. Qi Gong, Tai Chi, breathing work and seated meditation, guided by the masters. This is the half most people underestimate, and the half they talk about most afterwards.
The days that are not training days
A 12-day retreat is not 12 days of squats. Ours includes two full sightseeing days: one at the Shaolin Temple itself, with warrior monk demonstrations, and one in Luoyang for the Longmen Grottoes and White Horse Temple, two of the most significant Buddhist sites in China. Cultural sessions run throughout: calligraphy, tea ceremony, some Chinese language, and an introduction to traditional medicine. You come home having trained, but also having actually seen China.
Where you sleep and what you eat
You stay in a hotel near the academy, with shared or private room options, and eat three traditional Chinese meals a day: rice, noodles, vegetables, meat and fish dishes shared around the table. Airport transfers from Zhengzhou (CGO) are organised as a group at both ends. Everything above is inside the one price; the only money you need in China is pocket money.
How hard is it, honestly?
Harder than a holiday, easier than you fear. The masters scale everything to the person in front of them, and our April 2026 group proved the range: experienced martial artists trained alongside people who had never thrown a punch.
"I came knowing nothing about Shaolin, with a number of health issues. My physicality, balance and nimbleness improved in just ten days. If you've never done anything, you can do this."
Paul · California, USA · no prior experience
"I was looking for silence, discipline and a chance to reconnect with what matters. I recommend this, but not as a vacation: for people who want to challenge themselves."
Tomasz · Poland · returning to Kung Fu
"It was absolutely extraordinary. The people, how welcoming they are, the environment, the nature. Being far from all the distractions is ideal. I would do this again and even more."
Loredana · Scotland · martial artist
Expect to be sore in the first three or four days, especially in the legs. Expect it to fade as the body adapts. And expect the strange discovery every student reports: by day five, the 6:30 wake-up stops being a hardship and starts being the best part of the day.
Retreat or school stay: which is right for you?
A retreat is the guided, structured, all-arranged version: fixed dates, a group, cultural days, and everything organised around you. If you want to go deeper and longer, the same region offers full-time academy training from $1,150 per month, where you live at the school and train as a student rather than a guest. Start with our guide to the best Shaolin schools for foreigners and the full cost breakdown. Many students do the retreat first, then return for months.
Frequently asked questions
Do I need to be fit or have martial arts experience?
No. The retreat is open to all levels and the training is scaled to you. Our first retreat included complete beginners in their fifties and experienced martial artists, training side by side. What matters is willingness, not fitness on arrival.
Can I come alone?
Most students do. You arrive as strangers and leave as a group; the shared schedule, meals and sightseeing days make sure of that. Solo travellers consistently tell us it was the easiest trip to China they could have made, because everything is arranged.
What should I pack?
Training clothes and good trainers, shower sandals, a warm layer for mornings, any personal medication, and a water bottle. A detailed itinerary and packing guidance are sent to every confirmed student about two weeks before the retreat begins.
Do I need a visa?
Many nationalities can currently enter China visa-free for short stays, which comfortably covers a 12-day retreat. Check the current rules for your passport, and read our visa guide for Kung Fu training in China.
How does booking work?
Applying is free. Once you're approved, a $500 deposit confirms your place, and the balance is due before the retreat begins. The retreat is all-inclusive at $2,500: training, accommodation, all meals, cultural sessions, sightseeing days and airport transfers.
Ready to experience it yourself?
Our next 12-day Shaolin retreat runs 21 April to 2 May 2027 in Dengfeng, China, at Shaolin Yongzhi Academy, minutes from the Shaolin Temple. Spaces are limited and confirmed by deposit.
21 April to 2 May 2027 · $2,500 all-inclusive · apply free→ Browse all retreats
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Not sure whether a retreat or a longer school stay fits you better? Get in touch and we'll talk it through with you.
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