Kilimanjaro Training Plan: A Complete Guide & Expert Advice

Mount Kilimanjaro is the highest mountain of Africa and hiking to the summit is a challenge not to be under appreciated. In addition to being physically prepared, all the information you could ever get considerably increases your chances of reaching the top. Stamina and mental drive to a great measure, will determine whether or not you will be successful in your mission to conquer the Roof of Africa. Being physically prepared for the walk will also go a long way to the level of your tenacity, confidence and personal delight!

How fit do you have to be to Climb Kilimanjaro?

The quality of fitness is more essential than the quantity of fitness. Mt. Kilimanjaro is a walk, so the greatest training you can do is to walk, preferably under simulated conditions. Jogging may help with your fitness level, but it will not get your muscles ready for a gruelling 6-day hike.

To achieve best outcomes, aim to train for 8 weeks before to your Kilimanjaro Trek. This will help you to develop your stamina and strength. Make sure to go for walks, in addition to your usual gym routines, to encourage the essential muscle development.

Try to do a one or two day hiking trials in your local region. This will not only be a great method to prepare yourself physically, but it will also be a fun way to prepare yourself intellectually.

We have also produced a reasonable fitness preparation guideline (time and finances wise) to help you get your body ready for a Mt. Kilimanjaro summit attempt. This book covers a gym and hiking regimen that should be done simultaneously for an 8 week period.

Important points to remember – Before you start your Kilimanjaro Trek!!

Medical Check-up

It is usually recommended to seek the opinion of a medical doctor before commencing on a fitness regimen. You can share this program with your family doctor for feedback. Your doctor will probably be very pleased to discover that you are committed to regular physical activity. Learn more about the Kilimanjaro Medical Examination.

Progressive Resistance

at short, the gym part of our fitness program consists of frequent and gradual resistance workouts with free weights (such as barbells and dumbbells) or free weight machines that are easily available at gyms. The principle of progressive resistance is that your workout program can be designed to your age, physical condition and strength, moving gradually to greater resistance level as you improve.

Safety Factor

Our exercise program may be safe because progressive resistance movements can be individualised to strength and fitness level. It is important however that all the exercises are conducted correctly and that fundamental safety precautions are adhered to at all times. Also, it is always a good idea to invest in reading material on physical fitness and to consult your local fitness instructor about completing each exercise correctly.

Sets and Repetitions

This workout is made up of repetitions (reps) and sets. A rep is one count of an activity. For instance, going down for one squad movement. A set is a series of reps – an average set consists of 8 to 12 reps.

Warm Up

It is strongly important to constantly warm up muscles before commencing any training activity. The standard is a series of stretching exercises to warm up, build strength and gradually challenge the tendons, ligaments, joints and muscles. Stretching is very important, it is the greatest approach to prepare for a workout without damage.

More Gym Guidelines

  • The above represents a guideline and can be adapted to your time schedule and current fitness level, but it will give you an good idea of which muscles you should concentrate on.
  • Unfit people should utilize light weights during the first two weeks of this program.
    To stimulate sufficient muscle growth and development, the weights should be increased progressively at least every two weeks.
  • For effective muscle development every muscle or muscle group should be given a resting and recuperation period of at least 48 hours after every strenuous exercising session if weights where utilized.
  • It is important to execute the various exercises in the same order as listed above.
    The above program can be adapted for home gymnasiums – we will gladly advise you on request.
  • If time permits it always a good idea to include some upper body development exercises in your program, in order to achieve a more balanced and overall body development.

Kilimanjaro Training Walking Program

Try to go for regular walks and they should include some uphill and down hills sections. Bring your daypack and at least three litres of water (three kilograms) with you. This will mimic the conditions you will find yourself in. As said before, performing a one or two day local hiking trial in your neighbourhood is a wonderful means of preparation and also highly pleasant. We have a good hiking program of at least 8 weeks to insure an acceptable level of fitness.

If the local weather does not always allow you to perform it outside, you can do part of it on a treadmill and imitate the flat, uphill (inclined) and downhill (declined) sections. Make sure your hiking schedule is finished at least 4 days before you get to the start of your summit attempt so you have time to relax before the climb.