Each year thousands of people reach the summit of Mount Kilimanjaro, aka Uhuru Peak, the highest point of Africa. If you’re dreaming of being among them, add these seven surprising tips to your training plan for Kilimanjaro to improve your chances of reaching the summit!

I’ve seen people ask on social media groups if you need to train to climb Kilimanjaro. Unless you’re hiking multiple days a week with significant elevation changes, I suggest focused training for three months or longer.

Not sure how much time you’ll need for training? Watch my webinar “When to Start Training for Your Bucket List Adventure.”

Typical Advice for How to Train for Kilimanjaro

Before diving into the seven surprise tips, let’s start with the typical advice for a Kilimanjaro training plan. After all, these are all valid and useful activities to improve your physical condition and preparation. 

Do lots of hiking. Of course, hiking is a key component of a training plan for a multi-day hiking trip!

Ideally a Kilimanjaro workout plan includes walking or hiking 4-5 times a week in the months leading up to your trip. Add distance and increase elevation changes for your training sessions gradually, 10-20% per week. Aim to be able to hike close to the distance of your longest day with your full backpack (see below for more about the pack).

Here’s a sample Kilimanjaro training plan for the last 4 weeks of training. This assumes you’ve been building up to this mileage over time:

4 weeks before departure: 3 walks for 4-5 miles with hills, 2 hikes for 6-7 miles with 2,000-2,500 feet of elevation change

3 weeks before departure: 3 walks for 4-5 miles with hills, 2 hikes for 7-8 miles with 2,500-3,000 feet of elevation change

2 weeks before departure: 3 walks for 4-5 miles with hills, 2 hike for 7-8 miles with 3,000-3,500 feet of elevation change

1 week before departure: taper off to conserve energy, 3 walks for 3-4 miles, 1 hike for 4-5 miles with 500-1,000 feet of elevation change

Take the stairs. I definitely include stair climbing sessions in my clients’ Kilimanjaro training programs. Going up and down stairs will build your leg strength for the elevation changes you’ll experience while climbing Kilimanjaro.

Do squats and lunges. I highly recommend these classic leg muscle builders. They will help your legs endure back-to-back days of hiking and be less prone to injury.

Break in your hiking boots. Also wear your boots with the socks you’re planning to take on Kili. It’s the combo of the boots and socks worn together that causes blisters!

Wear your backpack on training hikes. Ideally, you should also fill your pack with the items you’ll be carrying while climbing Mount Kilimanjaro. If you don’t have everything yet, at least put in enough to make it the same weight as it will be for your trip.

Starting about 8 weeks before the trip, add a few more pounds to your basic daypack. By 4 weeks out, include everything you’ll be carrying on Kili.

Now for the tips for how to train to climb Kilimanjaro that you may not have heard about yet. 

Tip 1: Go Slow, aka Polepole, on Your Training Hikes

When you review the itinerary for climbing Kilimanjaro, you may notice that some days you’ll only hike 5 miles. You may think to yourself, I can hike 5 miles in just a couple of hours!

However, hiking 5 miles at high altitude and with tricky terrain may take 5 or more hours. You want to build up your stamina for being on your feet for that amount of time. So don’t rush through your training hikes.

You don’t have to hike at 1 mile per hour at home. But I do suggest doing several longer and slower hikes, ideally with a lot of elevation change, that take you at least 4-6 hours.

If possible, do two longer hikes on back-to-back days so your body gets used to that level of activity.

Tip 2: Prepare for the DOWN

Many people worry about how hard it will be to go up. Yet going down is actually harder on your body! The eccentric muscle contractions that help you brake or brace yourself on the downhill requires more energy than hiking uphill.

Most Kilimanjaro hiking itineraries are set up with 4-7 days for hiking up, with elevation gains of 1500-4000 feet per day. This helps with high altitude acclimation and energy conservation.

Then there are only 2-3 days for hiking the descent back to the base, with a total elevation loss of more than 15,000 feet. That can mean you’re going 7,000+ feet of downhill in one day. That is a LOT of downhill. My knees cry just thinking about it.

So if you’re tempted to just train on a treadmill and crank up the incline, or spend hours on the stair climber, I strongly recommend you reconsider.

Find some hills or man-made inclines like stairs, bridges or parking ramps, so you can hike up AND down. If you can find a trail with a long downhill section, go hike it a few times.

Tip 3: Do Side Steps on Stairs to Build Hip Strength

In addition to walking up and down stairs, I advise clients to go up and down them with side steps. Simply turn 90 degrees so your feet are parallel to the steps and step up. Here’s a video of side steps in case you’re still wondering how to do it.

We spend so much of our time walking forward on flat ground. This lateral exercise helps build your hip strength for side stepping and uneven ground you’ll be hiking on.

By getting your muscles and joints used to lateral movements as you prepare for your Kilimanjaro hike, you’ll be less sore and have more stamina when you’re hiking for days in a row.

Tip 4: Train on Varied Terrain

The trails to the Roof of Africa go through multiple climate zones and include a wide variety of surfaces. You’ll encounter roots and mud and rocks and snow and more as you climb and descend.

Do your best to prepare your body and feet by finding as much variety in trail conditions as you can. If you’re in Florida, walking on the beach and sand dunes definitely counts!

Use apps like AllTrails or Hiking Project to scope out interesting trails. You can also check with your local outdoor store staff for ideas. You might be surprised what your local parks and recreation areas have to offer!

If you’re not comfortable hiking on unfamiliar trails by yourself, look for a local hiking group via MeetUp or social media.

Tip 5: Get Out to Hike Whatever the Weather

Like the previous tip, this helps condition your body and mind for the variety of conditions you’ll encounter. If you wake up one morning while you’re hiking Kilimanjaro and it’s raining, you’re not going to roll over and hope that it’s nicer out the next day, right?

Of course, be safe, don’t go out in extreme conditions that could be dangerous. But if you’ve planned to do a multi-hour hike on a day when it’s rainy or chilly, that’s a great time to test your gear!

Make sure that rain jacket really is waterproof. Practice putting on and taking off layers. Figure out if what you’re planning to bring works well together to keep you warm and dry.

Tip 6: Practice with Trekking Poles

If you’re not already using trekking poles for hiking, this is a trip where you should strongly consider starting. Go back to Tip 2 about the descent. If you’re still on the fence, read “Why to Use Trekking Poles”.

Don’t wait until you get to Tanzania to try them. Start practicing with trekking poles at least one month before your trip so you get used to the cadence and feel of them. Take them out on your longer hikes that have a lot of elevation change – you may be surprised at the difference it makes.

Here are a few tips on using poles.

Tip 7: Concentrate on Your Core

While strength training for your legs is important for hiking, having a strong core is key for keeping you stable and carrying your backpack comfortably.

You don’t have to have 6-pack abs. You just need to work on building up the strength of your abdominals, obliques and lower back so they can support the twisting, bending and other movements you’ll be doing during the hike.

One simple exercise to do is a lunge-stance twist while wearing your pack. Put on your backpack with a few pounds of weight in it and step forward. Hold the lunge stance and twist towards your front leg. Repeat the twist 10-15 times, then switch legs and twist the other way. Check out the lunge-stance twist video here.

By integrating these seven tips, along with the typical training advice for climbing Kilimanjaro, you’ll improve your fitness level and be better prepared for this challenging trek!

If you have specific questions or want to chat about your specific situation, set up a free 30-minute consultation.

Learn more about personal training + adventure coaching packages to help you prepare for climbing Kilimanjaro or other adventures.

It’s a classic bucket-list hike. The Inca Trail trek to Machu Picchu ranks high on many lists, and I know first-hand why. In 2013 my husband and I hiked the popular 4-day route and joined the throngs of humanity at the ancient ruins.

We had an amazing experience. In fact, it’s one of the experiences that inspired me to channel my personal training and coaching expertise  on training people to get fit for the Inca Trail and other adventures!

Among the amazing things about the Inca Trail is it’s an achievable goal for most people, with some training. It doesn’t require expensive equipment or special skills. All you really need are decent hiking shoes or boots, a backpack, and clothes for various weather conditions. I also highly recommend trekking poles – more about that later.

That doesn’t mean it’s easy, though. It is physically challenging. I’ve seen some comments on Facebook groups and Google reviews from people who say they “didn’t train” for the Inca Trail. I wonder what they really mean when they say that? Maybe their “normal life” includes hiking 3-4 days in a row, with 2,000+ feet of elevation gain and loss, at high altitude? Or by “ not training” they mean they didn’t run laps around a track or spend hours in the gym?

My husband and I live in Colorado, and let me assure you, we had an Inca Trail training plan! At the time, our normal weekly activities included hiking 5-8 miles with about 1,000-2,000 feet of elevation change. Yet we knew that wasn’t enough for us to really enjoy the trek.

Since then, I’ve learned a LOT about creating effective training plans for multi-day hiking trips like hiking the Inca Trail. Want to learn more about training for a multi-day hike? Watch my webinar “How to Train for Your First Multi-day Hiking Trip.”

As a certified personal trainer and adventure coach, here are the key components I include in training plans for hiking the Inca Trail. My adventure coaching clients have come back from Peru with smiles and stories of enjoying it more than they had imagined!

Training Hikes – Elevated 

Every Inca Trail training plan you find online includes variations of how far and how many days a week to hike. Of course, this pretty much goes without saying!

For my clients, I set up a customized plan based on their fitness level. I use their current walking or hiking volume, then add 10-20% more distance each week.

As their trip gets closer, the training program adds more hills and specific elevation gain and loss goals. The elevation changes are key because that’s what prepares your body and legs for the reality of the Andes Mountains!

For example, 4 weeks before my client leaves for Peru, I may recommend that she does a hike that’s 7-9 miles long with 2,000 feet of elevation change (up and down), plus 3 other walks or hikes that are 4-5 miles long with hills. For some clients who live in flat areas (Kansas, Florida, my childhood home in Michigan), that may mean finding the one nearby hill of 100 feet and doing laps!

Here’s a sample plan for hiking/walking for the first 4 weeks of training. This assumes the person normally walks 3 miles a couple of days a week, and goes for a 4-5 mile hike once per weekend:

Week 1: 3 walks for 3-4 miles, 1 hike for 4-6 miles

Week 2: 3 walks for 3-4 miles, 1 hike for 5-7 miles with 500 feet of elevation change

Week 3: 3 walks for 3-4 miles, 1 hike for 6-8 miles with 500 feet of elevation change

Week 4: 3 walks for 3-4 miles, 1 hike for 6-8 miles with 750-1,000 feet of elevation change

Because of the constant up-and-down of the Inca Trail, I strongly suggest using trekking poles for several reasons. And I also suggest using them on hikes for several weeks before the trip for those who are new users.

The other components to add as the trip gets closer is a fully loaded backpack and the hiking boots you’ll be wearing on the trip. At about 8 weeks before the trip, I advise clients to start adding a bit more weight to their basic daypack. By 4 weeks out, it should include everything they’ll be carrying on the trip.

Preparing for the Famous Inca Trail Stairs!

One of the most memorable parts of the Inca Trail for me was definitely the “original Stairmaster” in the Andes! Wowza, those people liked their stone stairs!

After I got over marveling about the amount of labor it must have taken to build mile after mile of stone stairs, I was very glad I had done some stair climbing in my office building. (I was still in my corporate job back then.)

I advise my clients to find at least one set of stairs, and become friends with it. Dial up some podcasts, audio books, music, whatever will keep you going up and DOWN the stairs. I also recommend that clients walk up and down the steps sideways – facing the railing. This works the hip flexors a bit differently, and strengthens them.

Sometimes clients ask if using a Stairmaster at the gym is okay. Occasionally, yes it’s fine. But I urge them to use real stairs at least 1-2 times per week to build up their capacity for the downhill.

Here’s a sample of the stair plan:

Week 1: 2 sessions of stairs, 40 up and down, 20 sideways up and down per side

Week 2: 2 sessions of stairs, 50 up and down, 25 sideways up and down per side

Week 3: 2 sessions of stairs, 60 up and down, 30 sideways up and down per side

Week 4: 2 sessions of stairs, 70 up and down, 35 sideways up and down per side

If my client lives in the flatlands, I’ll suggest doing 1-2 more sets of stairs per week.

As the trip gets closer, I recommend wearing a full backpack for stair sessions.

Including Strength, Balance and Mobility in Training

For years I was a cardio queen who rarely lifted weights or did much stretching. I’d rather be outside, exploring in the fresh air. I thought lifting dumb bells was for dummies – those guys who wanted to spend hours to have 6-pack abs.

When I studied for my personal training certification, I learned so much about the value of strength training. Especially how it could help me do all the things I love better and longer.

Now I know that strength training can actually improve muscle endurance, and reduce the risk of injury. This is especially important on a multi-day hike, where if you get too tired or injured you get carried out on a mule! Um, yeah, I’ll spend some time lifting dumb bells to avoid THAT!

Check out How to Train for a Multi-day Hike for my suggestions on building overall strength, a simple balance challenge, and mobility tips.

Training for High Altitude on the Inca Trail

The Classic Inca Trail tops out at 13,828 feet (4,215 meters) above sea level. The increasingly popular Salkantay Trek route reaches a breathtaking 15,190 feet (4,630 meters) altitude. Machu Picchu is at 7,972 feet (2,430 meters) above sea level, so even just walking around the ruins can be taxing.

I’m often asked how to prepare for high altitude and avoid altitude sickness – especially from people who live at or near sea level.

I had a great conversation about this topic with my friend Kit Parks on her Active Travel Adventures podcast.

From a training perspective, I recommend preparing your lungs and heart by increasing your heart rate through cardio exercises. This may include occasional high intensity intervals, though check with your doctor before adding these to your workouts.

Some people recommend certain types of breathwork to prepare for the lower concentration of oxygen in the air. I don’t have direct experience with that, though.

What I do recommend, based on lots of scientific evidence, is arriving at a higher altitude location several days before your trek.  This allows your body to acclimate. Technically this isn’t training, but it is important.

Cusco (the arrival point for most people who are hiking the Inca Trail) is at 11,152 feet (3399 meters). This is higher than the starting point for the Inca Trail. In fact, it’s higher than any town in the continental US!

Strolling around Cusco, checking out the historical sites and Peruvian crafts, is one of the best ways to acclimate for the trek. Drink plenty of water and tea – but avoid the Pisco Sours until the end of the trip, as alcohol can have a negative impact on red blood cell production.  You want all the red blood cells you can get at high altitude!

When to Start Training for the Inca Trail

This is another question I often get when travel talk turns to Machu Picchu: when should you start training?

The short answer is, it depends. The main factors are

1. how much physical activity you’re currently doing
2. how your itinerary is set up (number of days and mileage + elevation change per day)
3. how much time you have to train

For the Inca Trail, someone who is not very active may benefit from 6+ months of training. Someone who is hiking regularly may get by with focusing on the activities in this post for 3 months.

If you’ve had an injury, such as a torn ACL or severe ankle sprain, you may want to allow for an even longer lead time. Definitely check in with your doctor, and even your physical therapist, to figure out what’s realistic.

Hiking the Inca Trail is an incredible experience. If you’re going to invest the time and money in flying to Peru and going on this epic trek, why not invest in getting yourself ready to really enjoy it?

To learn more about getting a customized training plan and ongoing coaching support for the Inca Trail, set up a 30-minute free consultation call.