Climbing Mount Kilimanjaro is one of the most exciting and rewarding adventures in the world. But Mount Kilimanjaro is not an easy hike. Standing at 5,895 meters (19,341 feet), Mount Kilimanjaro is the tallest mountain in Africa and the highest free-standing mountain in the world. Preparing your body with the right exercises is very important, especially because you’ll be hiking in high-altitude conditions where the air is thinner.
If you’re planning to climb Mount Kilimanjaro, one of the most common questions is: Are there specific exercises to prepare for high altitude? Yes! In this guide by Climb Mount Kilimanjaro by Seko Tours, we’ll explain everything you need to know to get your body ready.
Why Prepare for High Altitude?
High altitude means lower oxygen levels. This can cause altitude sickness, which includes symptoms like headaches, nausea, dizziness, and fatigue. You don’t have to be an athlete to climb Kilimanjaro, but you do need to prepare your body to handle the challenge.
Mount Kilimanjaro facts:
- Mount Kilimanjaro height: 5,895 meters (19,341 feet)
- Mount Kilimanjaro elevation: Over 4,000 meters above sea level for most of the climb
- Where is Mount Kilimanjaro located? In northern Tanzania, inside Mount Kilimanjaro National Park
Best Exercises to Prepare for High Altitude
Here are the top types of exercises you should do before climbing Mount Kilimanjaro:
1. Cardiovascular Training (Aerobic Exercise)
This helps improve your heart and lung capacity. You need strong lungs for the thin air at high altitudes.
- Running or jogging (3–5 times per week)
- Brisk walking or hiking
- Cycling
- Swimming
Tip: Try to do at least 45–60 minutes per session.
2. Strength Training
This builds endurance in your legs, back, and core muscles. You’ll be carrying a daypack and walking uphill for many hours.
- Squats and lunges
- Step-ups (using a bench or stairs)
- Planks and core exercises
- Push-ups
Tip: Do strength training 2–3 times per week.
3. Hiking with a Backpack
This is the best way to simulate the real experience. Use a backpack with some weight (5–10kg) and go for long hikes.
- Hike on uneven ground or hills
- Try hiking at higher altitudes if possible
How long does it take to climb Mount Kilimanjaro? Most routes take 6 to 9 days, so aim to build endurance for walking several hours a day.
4. Flexibility and Mobility Work
These help prevent injuries and make your movements easier during the hike.
- Yoga
- Stretching after each workout
Sample Weekly Training Plan
Monday: 60-minute brisk walk + 15-minute stretching
Tuesday: Strength training (lower body focus)
Wednesday: Rest or light yoga
Thursday: Run for 45 minutes or swim
Friday: Strength training (upper body and core)
Saturday: Long hike with backpack (2–6 hours)
Sunday: Rest or gentle walk
Tips for Training at Sea Level
You don’t need to live in the mountains to train for Mount Kilimanjaro. Here’s how to get ready even if you’re at sea level:
- Increase your cardio workouts to improve oxygen use
- Use stairs or incline treadmills
- Sleep in an altitude tent (optional and expensive)
- Stay hydrated during all workouts
Common Questions About Kilimanjaro & Fitness
Is technical climbing equipment required?
No. Climbing Mount Kilimanjaro is a hike, not a technical climb. But it’s a tough hike that needs preparation.
What is the recommended fitness level?
You should be in good physical shape. If you can walk uphill for several hours, you’re on the right path.
What country is Mount Kilimanjaro in?
Mount Kilimanjaro is in Tanzania. It’s near the border with Kenya.
Mount Kenya vs Mount Kilimanjaro – Which is harder?
Mount Kilimanjaro is taller, but Mount Kenya has some technical sections. Most people choose Kilimanjaro for the iconic experience.
How was Mount Kilimanjaro formed?
It’s a stratovolcano formed by volcanic activity. It has three main volcanic cones: Kibo, Mawenzi, and Shira.
What type of volcano is Mount Kilimanjaro?
It’s a dormant stratovolcano.
When did Mount Kilimanjaro last erupt?
Mount Kilimanjaro last erupted over 360,000 years ago. It is currently dormant.
RELATED ARTICLE: Are There Any Restrictions for Older Climbers? A Guide to Climbing Mount Kilimanjaro as a Senior
Other Important Things to Know
Mount Kilimanjaro weather
The weather can change fast. It can be hot at the bottom and freezing near the top. Always train in different weather conditions.
Mount Kilimanjaro map
Familiarize yourself with the route you’ll take. There are several routes, including:
Flights to Mount Kilimanjaro
You can fly into Kilimanjaro International Airport (JRO), located near Arusha and Moshi.
Mount Kilimanjaro National Park
This is a protected area and part of a UNESCO World Heritage Site. Entry requires permits and official guides.
Mount Kilimanjaro deaths
Very few people die on the mountain, but altitude sickness is a real risk. Preparing your body is key to safety.
Final Tips for a Safe and Enjoyable Climb
- Start training at least 8–12 weeks before your climb
- Talk to your doctor before starting any fitness program
- Practice hiking with the shoes and backpack you will use
- Sleep well and eat healthy food
Remember: You don’t need to be super fit. You need to be consistent with training and mentally prepared.
Frequently Asked Questions (FAQ)
Q: Can I train without going to the gym?
A: Yes! Walking, running, bodyweight workouts, and outdoor hikes are enough.
Q: How high is Mount Kilimanjaro?
A: 5,895 meters (19,341 feet).
Q: Is Kilimanjaro evil?
A: No! This is a common internet myth. Kilimanjaro is a natural wonder with deep cultural and geological history.
Q: What is the best way to avoid altitude sickness?
A: Train your body, walk slowly on the mountain, drink lots of water, and choose longer routes for better acclimatization.
Q: Can I customize my Kilimanjaro itinerary?
A: Yes. At Seko Tours, we offer flexible plans based on your pace and interests.
Plan Your Climb With Seko Tours
Climbing Mount Kilimanjaro is more than just a hike — it’s a life-changing journey. With proper preparation, you’ll be ready to face the challenge with confidence. Whether you’re training at sea level or already live at altitude, these exercises will help you feel stronger and more prepared.
Plan your dream Mount Kilimanjaro hike with Seko Tours today!