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Mount Kilimanjaro Special Training Program

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mount kilimanjaro training program


People (volunteers,honeymooners,climbers and even ) who needs to climb Mount Kilimanjaro without difficulty facing or for an easy and successful climb will need to train specifically for climbing Kilimanjaro as Kilibound Adventures recommend. During your training, you will need to progressively ramp up your hike time, distance, and elevation gain (at roughly 10-15% per week) to safely and effectively build your trekking-specific conditioning for best mount Kilimanjaro trekking.

Preferably, you should  at least try to hike as much as possible on hills or mountains to replicate climbing Mount Kilimanjaro. Doing day hikes is superb training. For those who do not have access to trails, the next best option is to train in stairs or even hills. You can also train very productively on a stair master machine. Kilimanjaro Mountain is also suitable for beginners they do very well. The best advice is for everyone to arrive in great shape. Don’t underestimate the trekking of Kilimanjaro because you know people who did it when they arrived in not good physical shape. You can run for at least 30 minutes, two to three times a week, and enjoy an all day hike at weekends, you should be fine.You will need to be in good physical shape to enjoy this amazing adventure with Kilibound Adventures.

Recommended Gym Program – Eight Weeks Prescription Mount Kilimanjaro Training Program

Monday, Wednesday and Friday.

Exercise Monday Wednesday Friday
Stretching and warming up5 minutes5 minutes5 minutes
Leg developing aerobics
Cycling10 minutes10 minutes15 minutes
Leg combination
Leg presses412
Thighs isolation
Leg extensions310310410
Leg curls310310410
Lower legs isolation
Calf raises320320420
Toe pulls320320420
Lower back combination
Hyper extensions312412
Good morning exercise312
Crunches (upper)220220320
Leg raises (lower)220220320
Leg developing aerobics
StairMaster / climbing10 minutes low resistance10 minutes high resistance10 minutes low resistance
Stretching and cool down5 minutes5 minutes5 minutes
Total time1 hour 15 minutes1 hour 15 minutes1 hour 15 minutes


More gym guidelines to help you with successful Kilimanjaro Climbing Mountain.

  1. The above should only be seen as a guideline. You may not be able to do it exactly as set out. You may be at a fitness level beyond this. But it gives a good idea of which muscle groups need to be targeted.
  2. For the first two weeks, those who are less fit should start off with light weights.
  3. Every second week should see an increase in the weight of your weights used for exercise. This is to stimulate muscle development and growth.
  4. If weights were used in your exercise session, make sure you rest your muscles for at least 48 hours. This will help in muscle development.
  5. The above outline should be followed as closely as possible, with regards to the order of the exercises.
  6. If you’d like to use this program at home, please contact us. We’ll advise you how to, on request Mount Kilimanjaro Training Program
  7. It’s a good idea to include upper body training into the program. This will give you a balanced overall body development.

Important Notice

  • Most people will need to train specifically for Kilimanjaro Trekking for at least three to four months. During your training, you will need to progressively ramp up your hike time, distance, and elevation gain (at roughly 10-15% per week) to safely and effectively build your trekking-specific conditioning.
  • The climb is a hike so no specialist climbing skills are necessary. You must have done extensive hill-walking or aerobic exercise in the run up to your Kilimanjaro Climb. If you do not currently enjoy a good level of fitness it may take many months of training to reach a suitable level of fitness to enjoy the walk.
  • Most people agree that Mount Kilimanjaro Climb is harder than Everest Base Camp. While there are aspects of the Everest Base Camp trek that are harder than Kilimanjaro, the general feeling is that Kilimanjaro is the harder of the two treks. So get really prepared for a successful trekking.

Contact Us for more details

Kilibound Adventures

P.o. Box 11426-Arusha Tanzania

Mobile:  +255 768 340 890



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