How to train for a successful Kilimanjaro climb

A lot of our clients are unsure how long to train for Kilimanjaro. To truly prepare for the adventure ahead, we recommend dedicating 8 to 12 weeks (or even more, depending on your current fitness level). The key is building a solid, sustainable foundation, not sprinting to the starting line.

Here’s a breakdown of what your weekly training schedule should look like:

1. Cardiovascular workouts: Hiking, running, and cycling are excellent ways to boost your endurance ahead of your Kilimanjaro climb. Start with moderate sessions and gradually increase the duration and intensity — picture those long trekking days, and train accordingly.
2. Strength training: Your legs and core are what will get you up the mountain. Focus on exercises like squats, lunges, and planks. Building overall stability is also key, so incorporate exercises that challenge your balance.
3. Flexibility and balance exercises: Don’t underestimate the importance of these — practices like yoga and pilates will help you maintain agility and prevent injuries. Just what you need to face Kilimanjaro’s varied terrains.
4. Gradual intensity: It’s crucial to listen to your body and avoid pushing yourself too hard, or too fast. Slowly increase the intensity of your workouts to prevent injuries and allow your body to adapt. This will allow you to reach the summit feeling strong and healthy.

Training isn't just about general fitness — it's about preparing for the specific demands of your climb. In the case of Kilimanjaro, that means plenty of hiking, practising carrying a heavy backpack, altitude training, and terrain preparation.

Here’s a closer look:

Hiking practice

Regular hikes will be the best way to prepare for Kilimanjaro. Aim for distances and elevations that mirror the daily treks on Kilimanjaro. Get those hiking boots broken in and your legs accustomed to long hours on the trail.

Carrying a backpack

Try to train with a weighted pack to simulate the conditions you'll face whilst on your hike. It's not just about the weight — it's about how that weight feels over extended periods. Get used to the rhythm of carrying your essentials.

Altitude preparation

Altitude is a major player on Kilimanjaro. If possible, hike at higher elevations to give your body a taste of what's to come. Practice hiking on uneven, rocky, and steep trails. This will strengthen your ankles, improve your balance, and prepare you for the varied environments you'll encounter.

Terrain training

One of the best parts of hiking Kilimanjaro is experiencing its diverse terrain, from tropical rainforests and alpine deserts to the icy summit. However, you must also be able to physically adapt to these varied terrains. Gradually increase your hiking practice on uneven, rocky, and moderately steep trails. Focus on controlled movements and building ankle stability. This will enhance your balance and prepare you for varied terrain, while minimising the risk of pre-climb injuries.

Training for Kilimanjaro is a commitment, and maintaining consistency is key. Here's how to keep your focus sharp and your spirits high:

Goal setting and progress tracking

Establish specific, achievable goals for each training phase. Break down the overall challenge into smaller, manageable steps. Document your progress. Seeing your improvements, whether in distance, speed, or strength, provides tangible motivation.

Training partnerships

Consider training with a friend or joining a group. Shared goals create accountability and make the process more enjoyable, and mutual support is invaluable when motivation wanes.

Workout variety

Monotony can stifle enthusiasm, so it's best to introduce variety into your training. Alternate between different types of cardiovascular exercise, strength training, and flexibility routines. This keeps both your body and mind engaged.

Consider customised training

If you're new to climbing or have limited experience, a tailored training plan can make a significant difference. We've developed a bespoke training programme designed for those who are aspiring to climb big mountains in the near future but do not have any experience. The training programme, which takes place in the Himalayas, teaches crucial climbing techniques (such as ice climbing, ladder crossing, rope skills and crampon work), supervised by handpicked Elite Exped guides. While this programme is not mandatory to climb Kilimanjaro with Elite Exped, it will certainly help you get prepared for the Kilimanjaro trek and more technical or higher-altitude mountains in the future. 

With your training complete, the focus shifts to ensuring a smooth transition from preparation to the trek itself. These final steps are just as important as the months of training you've invested.

Here’s our checklist:

• • Make sure you rest. In the final week before your departure, taper down your workouts significantly. Allow your body to recover fully — this period is for consolidation, not for pushing limits.
• • Do a gear check. Ensure all your equipment is in optimal condition. Break in your hiking boots and test all your gear to avoid any surprises on the mountain (familiarity with your equipment is crucial).
• • Schedule a final consultation with your doctor. Discuss altitude-related concerns and confirm your physical readiness. Addressing any potential health issues beforehand is essential.
• • Consider opting for a professional guide group. For those seeking comprehensive support with trek logistics and expert acclimatisation strategies, our Kilimanjaro expedition package provides professional guidance every step of the way.
  

For a more detailed look, check out our blog on how to prep for your Kilimanjaro trek.