Planning & Preparation for Climbing
Altitude sickness (AMS) is brought about by climbing to high altitudes where there is little air pressure than required. There is a great calculator here https://baillielab.net/critical_care/air_pressure/ that calculates atmospheric pressure in reference to altitude.
When you reach the peak of Mount Kilimanjaro air pressure decreases to a mere 49%. This means that every air that you inhale, contains about half amount of oxygen. Due to the respiratory strain that this brings to your respiratory system, it is advised to take it slow on the mountain. As you do not want fluid to build up in your lung cavities causing pneumonia and the gap between the brain and the skull causing severe headaches and migraines. The result can be fatal at times.
With great emergency precautions and great acclimatization practices, we will help minimize or avoid altitude sickness (AMS). Read more here about altitude sickness and acclimatization rules.
Then best training for Kilimanjaro is doing walking exercise on the hills to familiarize with high altitudes and build stamina. We recommend at least 7-8 hours of walking each day to prepare you for Mount Kilimanjaro.
Below are a few areas concerning training for mountaineering that you need to work on.
- First is pure cardio. The higher you climb the mountain the thinner the air becomes meaning oxygen levels decrease. This makes your respiratory system strain. You will need to do a lot more cardio exercise to make it easier for your cardio system not to overwork.
- Make an effort of working very hard for a brief period of time then rest in between the intervals.
- Second is leg strength. Do not skip leg day. Your legs will be responsible for carrying your body and day pack. Leg workouts and squats will help relieve the strain that comes with mountain climbing.
- Build your stamina. Try some exercises that will take longer and push you to the edge to build your stamina. This will prove to be helpful during summit night when you will need endurance for that last push to the peak. Some of stamina building exercise may include long walks on the hills or long cycling tours.
- Stretch your body. Stretching will help you recover more quickly after your treks on the mountain. It also makes you flexible enough to avoid some injuries. Read more about training and download our recommended training plan.
More training for Kilimanjaro information
Yes, to get to Tanzania’s Mount Kilimanjaro, you will need a negative Covid-19 PCR test certificate is required when arriving the country. The PCR test needs to be taken within 72 hours of travelling to Tanzania. You will also be tested on arrival at a cost of $25), and need to complete this Traveller Survey 24 hours before you arrive at the airport in Tanzania.
You might also be required to have a negative Covid-19 test certificate when you depart Tanzania to return home. Here are updates on this requirement from the UK and USA.
Read more about COVID-19 and PCR tests in Tanzania
You’ll need to apply online here for a Tanzanian visa (Tourist). This is simple to accomplish at any port of entry. You do not need a visa if you are an East African or a member of the SADC. Most other nations charge $50 for a visa on arrival. However, if you are from one of the countries listed below, you must get a visa from a Tanzanian diplomatic mission prior to your arrival or have a special referral visa that your local sponsor can apply for. Click here to learn more about the Tanzania Visa application.
Because Kilimanjaro is a marathon, not a sprint, you won’t need to trek as frequently as you may think. It’s a long and arduous road. However, if you are able, go for 2–3-hour treks. There’s a tremendous difference between walking for a long period on a level surface and trekking.
The major aspect of climbing Kilimanjaro that might be deemed “hard” or “tough” is altitude sickness. The thing with Kilimanjaro is that if you go slowly but steadily, you should be able to reach the summit without too much difficulty. Sometimes all it takes to avoid altitude sickness is a gradual ascent. You’re probably in for it if you’re attempting to get up there as quickly as possible.
You don’t have to be in great shape to climb it, but you must be healthy enough to perform the treks described.
You should train for Mount Kilimanjaro for 3–6 months, with 4 months being the sweet spot for most people.
Recommended Training Duration by Fitness Level
| Your Current Fitness Level | Recommended Training Time | Why |
|---|---|---|
| Already very active (regular hiker/runner, good cardio) | 2–3 months | You mainly need to build hiking-specific endurance and leg strength |
| Moderately active (gym 2–3x/week, occasional hikes) | 3–4 months | Most common scenario — plenty of time to prepare safely |
| Beginner / Sedentary | 4–6+ months | Gradual build-up to avoid injury and improve base fitness |
| Over 50 or with health considerations | 4–6 months | Extra time for recovery and joint strength |
Why 3–6 Months Is Ideal
- Kilimanjaro involves 5–8 hours of hiking per day (sometimes more on summit day), with significant elevation gain over multiple days.
- Training builds aerobic endurance, leg strength, core stability, and the ability to hike with a daypack (8–12 kg / 18–25 lbs).
- Consistent training over months improves your body’s ability to handle altitude fatigue and reduces the risk of altitude sickness indirectly by improving overall fitness.
What Good Training Looks Like
- Frequency: 4–6 days per week
- Key sessions:
- Long weekend hikes (build up to 6–8+ hours with elevation gain)
- Stair climbing or inclined treadmill (best simulator for Kili)
- Strength training (legs, core, back) 2–3x per week
- Cardio (running, cycling, swimming)
- Wear your hiking boots and carry a loaded daypack on longer hikes.
- In the final 2–4 weeks, taper (reduce volume) so you arrive fresh.
Start at least 3 months in advance if you’re reasonably fit. 4 months gives you the best balance of preparation and life balance. The earlier you start (especially if you’re not very active now), the more enjoyable and successful your climb will be.Would you like a sample 12-week or 16-week training plan tailored to your current fitness level?