We Achieving a reasonable degree of physical fitness should be a goal in your preparation. Being in good shape will increase your chances of having a safe climb, a successful summit, and an enjoyable experience.

The main reason that climbers fail to reach the summit is the inability to acclimatize to the high altitude. Short of going to high altitude, there is little that one can do to pre-acclimatize before the climb. Being physically fit does not guarantee that climbers can overcome altitude issues, but it does reduce the strenuousness of the climb on the body, which in turn, makes acclimatization more likely.

Ideally, your training should simulate actual conditions encountered on Kilimanjaro. Performing day hikes on local trails are the recommended form of training. The trails should include uphill and downhill sections, and you should wear the clothing, boots, and daypack (weighted) that you intend to climb in. Try to hike a few times a week, with a mixture of short hikes and hikes that last for several hours. Your hikes on the mountain will on average be between four to six hours but can be as little as two (easy days) and as high as 14 hours (summit day).

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If it is impractical for you to train outdoors, you may exercise at the local gym. The goals of the training program are to boost your aerobic fitness and increase your endurance. The staple of your training should be walking on a stair climber machine, supplemented with weight training for your legs.

We suggest a minimum of three days a week. Hike or exercise for shorter sessions during the weekdays and longer sessions on the weekends. Sometimes, try hiking on consecutive days. With proper training, you will develop the leg strength, endurance, and confidence necessary for Kilimanjaro.

Here is a sample Kilimanjaro training program.