Climbing Kilimanjaro is a serious physical undertaking and you should aim to be in the best condition of your life when you arrive. The key thing to remember though is that this is an endurance event and stamina and mental toughness are more important than outright fitness. We get lots of people to the summit who are not perfect specimens of fitness but they all have loads of grit and determination.

The best way to build stamina and mental toughness is to get used to spending long periods of time on your legs so there is no real substitute for getting out in the hills with your boots on and clocking up some miles and hours. This is the best and, if you can do enough, the only exercise you need to do.

Our UK team always head to the Lakes for a couple of days before we fly out to Tanzania for a climb.

Not everyone can get to the hills though so you should get out wherever you can and walk as far as time allows two to three times a week. If you have membership of a gym, or can run or cycle regularly you can augment your walking training and then try to fit in extended walks on the weekends closer to your climb date.

For a general fitness program for Kilimanjaro we would recommend the following schedule starting at least 8 weeks before you leave and then repeating three times a week.

Stamina

Aim to build up to doing at least 30 minutes at a good pace either running, cycling or using a cross trainer. An energetic aerobic, zumba or spinning class works just fine.

Strength

For a great set of leg strengthening exercises that you can do at home withuot any equipment have a look at this video- 3 times a week alternating with a stamina session is ideal

Stretching

Most injuries on the mountain are caused by tight inflexible muscles. To avoid injury a good set of basic stretches to do everyday are below. Hold each one for 30 seconds, change leg then repeat two times.

Stretch Stretch Stretch Stretch
Achilles stretch Calf stretch Hamstring stretch Quad stretch