Physical and mental preparations are the keys to your success on Kilimanjaro.

General Kilimanjaro Training Tips:

  • Start aerobic and strength training 60-90 days before departure.
  • Two weeks before departure, taper all training and focus on low-intensity workouts and stretching.
  • Consider hiring a personal trainer to maximize benefits (we recommend Fit For Trips).
  • Remember, you cannot train for altitude; expect to experience its effects.

Aerobic Training for Kilimanjaro

  • Start your Kilimanjaro training 70-90 days before departure.
  •  Aim for 40-60 minute sessions, 4-5 days a week.
  • If necessary, work your way up to this level of activity slowly.
  • Stretch for 15-20 minutes after every workout to reduce the chance of injury.
  •  Outdoor hiking is the most effective form of aerobic training.
  • Carry your packed daypack and wear hiking boots while you train.
  • Any type of aerobic activity is fine; the goal is building endurance.

Mental Preparation

  • Training outside and camping overnight will prepare you for mountain conditions.
  •  Consistency is key.
  • If you miss a workout, don’t worry; get back on schedule as soon as possible.
  • Vary training to avoid overworking specific muscles and/or boredom.
  • Do not overtrain: you put yourself at serious risk of injury.
  • Two weeks before departure, focus on rest and healthy eating.

Strength Training for Kilimanjaro

  • Start your Kilimanjaro training 70-90 days before departure.
  • Aim for 15-40 minute sessions, 2-3 days a week.
  • Professional instruction is highly recommended.
  • Use low weights and high repetitions (if you can’t perform 10-20 reps for three sets, the weight is too high).
  • Focus on muscles you’ll need on the trail: legs and glutes.
  • Two weeks before departure, taper to 25% of the weight you would normally use.
  • One week before departure, stop all weight training.