The Ultimate Kilimanjaro Training Guide

Around 35,000 people take on the ultimate Kilimanjaro every year, but only 45% make it to the top. And it’s the not surprising, as Africa’s tallest mountain looms at 19,341 feet. 

Luckily, there are many ways to prepare your climb. Not sure where to start? Don’t worry, here’s everything you need to know.

Improve Your Aerobic Fitness 

When training for climbing, it’s important to focus on aerobic training, otherwise known as cardio. This includes activities like long-distance jogging, swimming, and cycling. 

Aerobic training uses oxygen to meet energy demands of exercise, the same demand as climbing Mount Kilimanjaro. Building your cardiovascular system helps you process limited oxygen more efficiently, essential when you’re at a high altitude. 

If you’re unfit and training for Kilimanjaro, give yourself four months to work on running at least five kilometers three times a week. You can use a treadmill but set a consistent pace and adjust the slope into a slight incline.

For those who already do cardio, continue your exercise regime but kick it up a notch a month before your climb.    

Work On Your Endurance

As you climb Mount Kilimanjaro, you’ll hear “Pole, Pole” which means: “Slowly, Slowly“, in Swahili. When training for Kilimanjaro, you must also work on your endurance.

Climbing Kilimanjaro takes multiple days, from five to eight, so it’s important your body can handle sustained activity over a stretch of time. If you’re a runner, swap long runs for long walks and do these consecutively.

If you’ve never hiked before, start with shorter distances, at a slower pace, and without your backpack. Gradually, as your fitness improves, increase all of them to help build your endurance. On Mount Kilimanjaro, you’ll walk slowly for long periods, carrying around 20 pounds in your backpack.

Note that many climbers hire porters who not only handle their bags but also share their expertise and guide you on the climb.

Aim to train three times a week, for at least one hour at the minimum. You can also carry your backpack and use a StairMaster for two hours to reap similar benefits. It’s important to do the most intense workouts a month before you leave, and give your body two weeks to recover so it has time to recover for Kilimanjaro. 

Do Strength Training 

Not sure how to train for mountain climbing?

Make sure you work on your strength by carrying weight in your training. This is true for those carrying a backpack as they ascend the mountain. 

You must focus on your legs, core, and upper body. Try the following:

• Lunges
• Squats
• Leg curls 
• Sit-ups
• Shoulder presses

Alongside this, practice hiking up and down hills as it’s the best simulation for climbing Mount Kilimanjaro.

To build your strength, do two long-distance hikes that are longer than five hours. This means you’ll understand what a long-distance hike is like, how difficult the terrain is, and how it feels to go up and down as it impacts people’s knees and joints differently.

Gradually increasing the length of your hikes will boost your stamina and prepare your feet for walking long distances. 

Break-In Your Equipment

The last thing you need climbing Mount Kilamanjaro is stinging blisters on the first day of the hike.

Break-in your hiking boots by hiking 40 kilometers so there’s no risk of chafing. If anything causes discomfort, adjust so you can start your Kilimanjaro hike comfortably.  

Train at Altitude 

Humans can go up to 8,000 feet with zero effect but on Kilimanjaro, most of the climb is at a high altitude.

You should prepare your body for altitude sickness by exercising at high altitude as much as possible. Aim to do a long-distance hike at high altitude over the weekend and camp overnight so you get used to sleeping at an altitude too.

High altitude training systems, which you can use at home, simulate high altitudes which lets your body adapt. This means you’ll have a higher success rate for your climb as you’ll know what to expect.

Get a Medical Check-Up 

You must have a medical check before embarking on the climb.

Discuss the situation with your doctor to see if high altitude trekking is advisable for your age, fitness level, and current health. You should also ask if any existing medical conditions will affect the climb or if your medication can affect altitude acclimatization. 

There isn’t a maximum age for climbing Mount Kilimanjaro but, because the climb is strenuous, there are health risks to those in high-risk categories. 

Mentally Prepare Yourself 

Your mental attitude can either make or break your climb. As you push the limits of your physical training, it’s crucial that you pair it with a positive attitude. 

As you climb Mount Kilimanjaro, remind yourself of the thousands of people who have reached the summit before you, and you can do it too. But, there are inevitable times where there are difficult stages, and you may want to give up.

Instead, you must continue thinking positively about the path ahead. A great way to do this is participating in marathons, or half marathons, as you have to draw on your mental reserves to pass through the finish line. Being able to do this means you’ll be far more prepared for Mount Kilimanjaro. 

That’s How You Train For the Ultimate Kilimanjaro

You can take on the great Kilimanjaro with the right physical training, and the right mindset. Give yourself six months to train, focusing heavily on cardio, so your body builds strength and endurance. Good luck!

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