Kilimanjaro Preparation Guide
Everything you need to know to prepare for your Mount Kilimanjaro adventure. From fitness training to packing lists, we've got you covered.
Fitness Training Program
Build the strength and endurance needed for your Kilimanjaro climb
12-Week Training Schedule
Weeks 1-4: Foundation Building
- • 3-4 cardio sessions per week (30-45 minutes)
- • 2-3 strength training sessions
- • 1-2 hiking sessions (2-4 hours)
- • Focus on building base fitness
Weeks 5-8: Endurance Building
- • 4-5 cardio sessions per week (45-60 minutes)
- • 3 strength training sessions
- • 2-3 hiking sessions (4-6 hours)
- • Include hill training and stairs
Weeks 9-12: Peak Training
- • 5-6 cardio sessions per week (60+ minutes)
- • 3-4 strength training sessions
- • 3-4 hiking sessions (6-8 hours)
- • Simulate climbing conditions
Training Tips
🏃♂️ Cardiovascular Training
- • Mix running, cycling, and swimming
- • Include interval training for stamina
- • Aim for 60-80% of max heart rate
- • Gradually increase duration and intensity
💪 Strength Training
- • Focus on legs, core, and back
- • Include squats, lunges, and planks
- • Use bodyweight and light weights
- • Don't neglect upper body strength
🥾 Hiking Practice
- • Practice with your actual gear
- • Include elevation gain in training
- • Train in various weather conditions
- • Build up to 6-8 hour hikes
Complete Packing List
Essential items for a successful Kilimanjaro climb
👕 Clothing
🥾 Equipment
💡 Packing Tips
Organization
- • Use compression sacks for clothing
- • Pack items in waterproof bags
- • Keep essentials easily accessible
- • Label your gear clearly
Weight Management
- • Keep pack weight under 15kg
- • Choose lightweight, multi-use items
- • Share group equipment
- • Test your pack before departure
Gear Rental & Purchase
Quality equipment for your Kilimanjaro adventure
Rent in Arusha
Quality gear available for rent
- • Sleeping bags (-10°C to -20°C)
- • Trekking poles
- • Backpacks (40-70L)
- • Warm clothing layers
- • Headlamps and batteries
Buy Online
Invest in quality gear
- • Research brands and reviews
- • Buy 2-3 months before trip
- • Test gear before departure
- • Consider resale value
- • Look for sales and discounts
Our Recommendations
Expert-tested gear
- • Patagonia base layers
- • Arc'teryx outer shells
- • Black Diamond trekking poles
- • Osprey backpacks
- • Petzl headlamps
Downloadable Resources
Get your preparation guides as PDF files
Complete Packing List
Detailed checklist with quantities and notes
12-Week Training Plan
Detailed workout schedule and exercises
Gear Selection Guide
Expert recommendations and buying tips
📦 Complete Preparation Package
Get all three guides plus bonus materials
Need Personalized Advice?
Our expert guides can help you create a customized preparation plan based on your fitness level, experience, and chosen route.
📞 Get Expert Consultation