Kilimanjaro Training
Mount Kilimanjaro Training For A Successful Climb
Here is a sample training program to climb Kilimanjaro. Feel free to adjust your workout to suit your personal fitness level and preferences. If you do not already exercise on a regular basis, it is advised that you start slowly. Consult your physician before beginning this or any fitness training.
Twelve Weeks Before Climb
Set a routine for training. Focus on discipline. Make a training schedule and stick to it.
- Day 1: Hike/StairMaster for at least one hour
- Day 2: Light leg workout with weights, or cycling, or jogging
- Day 3: Hike/StairMaster for at least one hour
- Day 4: Rest
- Day 5: Open day to do any exercise you like
- Day 6: Hike/StairMaster for at least one hour
- Day 7: Rest
Notes: For your hikes and StairMaster sessions, you can begin with carrying little weight in your daypack.
Eight Weeks Before Climb
Build your foundation of endurance and strength. Keep workouts challenging and fun.
- Day 1: Hike/StairMaster for at least one hour
- Day 2: Moderate leg workout with weights
- Day 3: Hike/StairMaster for at least one hour
- Day 4: Rest
- Day 5: Open day to do any exercise you like
- Day 6: Hike at least three hours with a weighted pack
- Day 7: Rest
Notes: Increase the weight of your pack to about 20 lbs. Weekly, do one long hike that takes a full day of 6-8 hours of hiking. Also, plan at least one overnight backpack trip where you can test out your sleeping gear.
Four Weeks Before Climb
Your hardest workouts should be at the four-week point. Increase the weight of your pack to 25-30 lbs. Do everything at a faster pace. Really challenge yourself this month to gain mental toughness.
- Day 1: Hike/StairMaster for at least one hour
- Day 2: Hard leg workout with weights
- Day 3: Hike/StairMaster for at least one hour
- Day 4: Light leg workout with weights, or cycling, or jogging
- Day 5: Open day to do any exercise you like
- Day 6: Hike at least four hours with a weighted pack
- Day 7: Rest
Two Weeks Before Climb
Wind down your training to prevent injury. Maintain your strength and endurance with easy to moderate workouts. Be sure to get enough sleep before embarking on your travels.
- Day 1: Hike/StairMaster for at least one hour
- Day 2: Light leg workout with weights, or cycling, or jogging
- Day 3: Hike/StairMaster for at least one hour
- Day 4: Rest
- Day 5: Open day to do any exercise you like
- Day 6: Hike/StairMaster for at least one hour
- Day 7: Rest