🥾 How to Train for Mount Kilimanjaro: The Ultimate Preparation Guide
Climbing Mount Kilimanjaro is a serious physical undertaking, so you should prepare yourself accordingly with a structured training program. Being in good shape is important in many respects. Obviously, strong, well-conditioned legs make it easier to walk uphill and downhill for sustained periods. General aerobic fitness allows the body to function more efficiently with less oxygen, while a fit body is far more likely to withstand the stress of consecutive days of hiking and camping. Finally, a positive mental attitude can work wonders for you when fatigue and doubts inevitably arise.
❓ How Hard is it to Climb Kilimanjaro?
That is a difficult question to answer because physical response varies drastically. Some people do not train much and fare very well, while others engage in a disciplined training program only to succumb to the altitude within a few days. We have even had marathon runners tell us that climbing Kilimanjaro is the hardest thing they have ever done.
The best advice we can give is to train adequately, as described below, and get yourself into the best possible hiking shape. The mountain is a massive unknown, and you will not know with certainty how you will react until you are actually there. In a survey we administered to past climbers, respondents rated the average difficulty of their climb as a 7 out of 10.
🏔️ The Best Exercise for Kilimanjaro
The absolute best exercise you can do to prepare for Mount Kilimanjaro is hiking. You may see training regimens on other operators’ websites that entail strict, extensive cross-training programs featuring running, biking, swimming, and heavy weight training. Do not be alarmed by this. Those programs are often excessive and unnecessary to sufficiently prepare for this trek.
The best—and perhaps only—exercise you really need to do is hike. Period. After all, that is exactly what you will be doing on the mountain.
🥾 How to Simulate the Mountain:
* On the Trails: Ideally, you should hike as much as possible on hills or mountains to simulate the ascension on Mount Kilimanjaro. Dedicated day hikes are superb training.
* At the Gym: For those who do not have access to outdoor trails but have a gym membership, you can train very productively on a StairMaster machine.
* Around the Neighborhood: If you have no access to trails or a gym, try to walk as much as you can, focusing on extended walks over the weekends.
⏱️ Timeline, Pace, and Progression
You should start your Kilimanjaro training at least two months prior to your departure date.
If you have never hiked before, start with shorter time intervals, a slower pace, and no weight in your daypack. Gradually increase all three factors as your fitness level improves. Remember that on Mount Kilimanjaro, you will be walking very slowly (pole pole) for prolonged periods, carrying probably no more than 20 lbs (9 kg) in your daypack.
📊 The Readiness Benchmark
Try to train at least three times a week, for at least one hour per session. You are likely ready for the real thing if you can comfortably achieve either of the following benchmarks:
* Option 1: Complete day hikes lasting 4 to 6 hours with moderate elevation changes (~1,000 ft / 305 m) while carrying a 20 lb pack.
* Option 2: Walk on a StairMaster for 1 to 2 hours at a steady rate of 30 steps per minute while carrying a 20 lb pack.
🔄 Tapering and Recovery
Your longest and hardest workouts should be performed two to four weeks before your departure. For the last two weeks, you should taper off your training intensity. In the final days leading up to your trip, rest completely so that your body has ample time to fully recover before your actual climb.
Note: While hiking is primary, you can always supplement your training with casual running or cycling to further increase your cardiovascular and aerobic capacity.