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.