Mount Kilimanjaro is a non-technical climb, but it’s a serious physical challenge that demands endurance, determination, and preparation. With the right training, almost anyone in good health can reach the summit—5,895 meters (19,341 feet) above sea level.

This page will help you build a realistic, safe, and effective fitness plan so you’re ready for every step of the climb.

Why Train for Kilimanjaro?

• You’ll be hiking 5–7 hours a day for up to 9 days

• You’ll be climbing at high altitude, where oxygen is limited

• You’ll face steep ascents, rocky paths, cold weather, and long days

• Proper fitness helps reduce fatigue, prevent injury, and improve your summit success

Training Goals

• Build cardiovascular endurance

• Strengthen your legs and core

• Train your body for multi-day hiking

• Improve balance and joint stability

• Prepare mentally for discomfort and changing conditions

Sample Training Plan (8–12 Weeks)

Weeks 1–4: Build Your Base

• Brisk walking or hiking: 3x per week (45–60 mins)

• Strength training: 2x per week (focus on legs, core, glutes)

• One long walk or hike each weekend (90+ mins)

Weeks 5–8: Increase Stamina & Elevation

• Add hills, stairs, or incline treadmill walks

• Carry a backpack (start with 4–5 kg) during long walks

• Train 4–5 days per week

• Add balance exercises (single-leg squats, lunges)

Weeks 9–12: Simulate Trek Conditions

• Full-day hikes or 2-day hikes with elevation

• Backpack weight: 6–8 kg

• Train in boots and clothing you’ll use on the mountain

• Practice walking slowly—”pole pole” (slow and steady)

Training Exercises

Cardio Training

• Hiking, walking uphill

• Stair climbing or treadmill on incline

• Swimming, cycling, or running (for aerobic base)

Strength Training

• Squats, lunges, step-ups (with weight)

• Deadlifts and glute bridges

• Core exercises: planks, Russian twists, leg raises

Flexibility & Recovery

• Stretch regularly to prevent tightness

• Try yoga or foam rolling for recovery

Additional Preparation Tips

• Hike in your actual boots to break them in

• Train in your daypack with water and layers

• Get used to walking for hours without distractions

• Learn to pace yourself—you won’t be rushing on the mountain

• Test your gear on local trails before your trip

Altitude Training (If Possible)

You don’t need to train at altitude, but it helps if you:

• Go on hikes above 2,500m before your trip (if accessible)

• Consider sleeping in altitude tents (optional and expensive)

• Talk to your doctor about Diamox or other altitude meds