Physical and mental preparation are the keys to your success on Kilimanjaro.
Training specifically for your climb will give you the best chance of reaching Uhuru Peak. Use the following tips to jumpstart your training for 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.
- Training on a treadmill? Try the Fit For Trips elevation calculator to ensure your incline matches your daily elevation gains on Kili.
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.
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.
