Climbing to the summit of a mountain is both a thrilling adventure and a grueling physical challenge. In February 2025, I embarked on this adventure with a group of friends. From the initial excitement at Machame Gate to the grueling midnight summit push, each day brought new challenges—shifting terrain, altitude adjustments, and the mental resilience required to keep moving forward. I share the highs (literally and figuratively), the struggles with acclimatization, the breathtaking views, and the camaraderie that made this expedition unforgettable.
But this journey started long before February. The preparation for climbing Kilimanjaro requires targeted physical conditioning. Drawing from my expertise as a physiotherapist, I put together a comprehensive mountain hiking training guide designed to prepare aspiring mountaineers for the demands of high-altitude trekking.
Whether you’re planning your own Kilimanjaro trek or simply seeking a disciplined fitness challenge, this guide provides the essential workouts and strategies to build the strength, stamina, and resilience needed for high-altitude success.
Let’s begin the climb—both on the mountain and in training.
Table of Contents:
- The Journey – A Day-by-Day Mountain Hiking Diary
- The Physiotherapist’s Preparation – Essential Mountain Hiking Training Guide
- Final Tips for Mountain Hiking
The Journey – A Day-by-Day Mountain Hiking Diary
Day 1: Excitement at Machame Gate
We finally arrived at Machame Gate, buzzing with excitement. The six of us—close friends with a shared love for adventure—were embarking on this once-in-a-lifetime journey up Mount Kilimanjaro via the Machame Route.
The energy was high, the air fresh, and the guides and porters welcomed us warmly. One phrase we quickly learned was “Pole Pole” (Swahili for “slowly, slowly”), a crucial mantra for pacing ourselves. The first stretch was manageable, a mix of dirt paths and lush rainforest. Spirits were high as we settled into Machame Camp for the night, eager for what lay ahead.
Day 2: Machame Camp to Shira Cave Camp
The terrain shifted dramatically today—from soft dirt to rocky, uneven ground. This change demanded extra attention to foot and ankle stability. As a physiotherapist, I couldn’t help but appreciate the importance of balance and proprioception while navigating this rough landscape.
Meanwhile, the porters, our unsung heroes, carried heavy loads with incredible speed and efficiency. It was humbling to see them work. By the time we reached Shira Cave Camp, we were feeling the altitude, but nothing unbearable yet.
Hydration and mindful breathing became key strategies. Also, electing to adjust prophylactic medications that were causing stomach or GI issues was an integral decision for the rest of the hike.
Day 3: Shira Cave Camp to Lava Tower to Barranco Camp
Last night’s sleep was rough—oxygen saturation was noticeably lower. Some of us woke up with headaches, a common sign of altitude adjustment. Deep breathing exercises became essential: inhale through the nose for five seconds, exhale through pursed lips for another five.
Today’s hike was tough, with an ascent to Lava Tower (4,600m) before descending to Barranco Camp. That drop in altitude gave us an unexpected boost—was this what micro blood doping felt like? The scenery remained spectacular, offering motivation with every step.
Day 4: Barranco Camp to Karanga Camp
The infamous Barranco Wall awaited us today. This near-vertical climb tested not just our legs but also our upper body and core strength. At points, our legs were higher than our heads, forcing us to engage glutes, hamstrings, and quads to propel ourselves upwards.
If you had a fear of heights, this was a true challenge—don’t look back! Grip strength became vital, too. Reaching Karanga Camp felt like an accomplishment in itself, and we enjoyed another breathtaking sunset before resting for the next leg of our journey.
Day 5: Karanga Camp to Barafu Camp
The grind continued. Slow acclimatization was the key focus today, and the altitude was taking a mental toll. The repetitive nature of hiking for hours each day made music, jokes, and snacks essential morale boosters.
Our guides kept a close eye on our O2 levels, reminding us that this was a marathon, not a sprint. Even talking felt more challenging as oxygen levels decreased. “Pole Pole” became our rhythm, our mantra. We reached Barafu Camp knowing that the biggest test still lay ahead.
Day 5/6: Barafu Camp to Uhuru Peak (Summit Push)
We woke at 11 PM for our midnight summit attempt. It was bitterly cold and windy, but our gear was holding up. Spirits were high, oxygen low. This was the hardest physical and mental test we had ever endured.
The key was pacing—fast enough to stay warm, slow enough to conserve energy. Each step required two to three deep breaths. The final hour was surreal. Then, as we reached Uhuru Peak, the sky turned shades of pink and gold. The sunrise over Africa was unlike anything I’d ever seen. It was pure magic.
Day 6 Morning: Reaching the Top
Frozen water bottles, exhaustion, and howling winds—none of it mattered anymore. We had made it. Standing at the summit, we took in the view, reflecting on the journey and the people who supported us. I thought of my family back home, feeling a mix of pride and longing.
We took the mandatory pics near Uhuru Peak and started to descend shortly after. The winds and temperature were not for the faint of heart- standing around and not moving was not too comfortable at that time of day.
As we descended to Mweka Camp, we were greeted with Pilau, a celebratory rice dish cooked with African spices. Our guide told us that this was reserved for special occasions, and at that moment, I truly understood why.
Days 7/8: Mweka Camp to the Base
The final two days were all about controlled descents. The loose rocks made balance even more critical. Our legs were shot, and eccentric strength became crucial—every step required careful knee, hip, and ankle engagement to avoid injury.
Nordic poles were lifesavers, helping distribute weight and reduce joint strain. Tight laces were a must to avoid blistered toes and bruised nails. Finally, we reached the base. Looking back at Kilimanjaro one last time, we felt a deep sense of accomplishment. This was an experience we’d never forget.
The Physiotherapist’s – Essential Mountain Hiking Training Guide
Climbing Mount Kilimanjaro is a demanding physical challenge that requires structured training tailored specifically for mountain hiking. Proper preparation can make the difference between an enjoyable trek and a grueling struggle. Here’s a comprehensive mountain hiking training guide to help you build endurance, strength, and stability for long days of uphill climbs, high-altitude trekking, and steep descents.
As with most things in life, consistency is key. The frequency of training may vary from person to person and their respective timelines. A person with a really high fitness level going into this hike may need to specifically tweak and focus in on certain muscle groups that they might not hone in on at the gym regularly. Whereas a person with a significantly lower fitness level may need a broader approach, and more time to just get to a healthy baseline.
1. Aerobic Conditioning: Zone 2-3 Training for Mountain Endurance
Endurance is key for trekking Kilimanjaro, and Zone 2-3 cardio training is a crucial component of preparation. Zone 2-3 refers to moderate-intensity exercise where your heart rate stays between 60-80% of your max, mimicking the sustained effort required for high-altitude hiking.
Routine:
- 2-3X per week: 45-60 minutes of Zone 2-3 steady-state cardio, such as:
- Personally, was closer to 70% HRmax for 30 minutes and 15 minutes of Zone 2, on average, for this routine when training at home.
- Inclined treadmill hiking (10-15% incline, moderate pace)
- Outdoor hikes on steep trails
- Cycling (low resistance, steady effort)
- Rowing or stair climbing
- Interval Training (1X per week): Mimic elevation gains by alternating 3-5 minutes at a higher intensity (Zone 3) with 2-3 minutes of recovery for 45-60 minutes.
2. Uphill Hiking and Rucking for Pack Carrying Strength
Carrying a backpack (rucking) while hiking uphill builds the necessary leg endurance and strength for Kilimanjaro’s demanding inclines.
Routine:
- 2-3X per week: Hike with a weighted pack (start with 10-15 lbs, increase to 25-30 lbs) on an incline or stair climber.
- Start with 30 minutes and gradually increase to 2-3 hours per session.
- If training indoors, set a treadmill to a 15% incline and walk at a steady pace.
- Practice adjusting pack weight and fit to avoid discomfort on long hikes.
3. Lower Body Strength & Stability for Steep Terrain
Strong hips, knees, and ankles prevent injury while ascending and descending Kilimanjaro’s rocky and uneven paths. Focus on eccentric control to withstand the strain of long descents.
Routine (2-3X per week):
- Step-ups onto a high box (mimic steep trails) (3 sets of 10 per leg, weighted if possible)
- Bulgarian split squats (3 sets of 8 per leg for balance and knee stability)
- Romanian deadlifts (3 sets of 10 reps for posterior chain strength)
- Eccentric calf raises (slowly lower down) (3 sets of 15 reps to protect ankles)
- Lateral band walks (3 sets of 15 steps per side for knee control)
- Side lunges, or towel drags; Copenhagen Adductor (modified) exercise (2 set, 10 reps for groin/ adductor strengthening)
- Dorsiflexors and Plantar flexors of the ankle with some wall support.
4. Core & Back Strength for Carrying a Heavy Pack
A strong back and core help manage the strain of carrying a pack all day, preventing fatigue and posture breakdown on long ascents.
Gym Routine (1-2X per week):
- Deadlifts (3 sets of 8 reps for lower back strength)
- Lat pulldowns (3 sets of 12 reps for upper back endurance)
- Plank holds (3 sets of 45 seconds for core stability); front plank, side planks, and all the fun derivatives that exist in these positions!
- Superman holds (3 sets of 30 seconds for back endurance)
- Glute bridges (3 sets of 12 reps for lower back and hip support)
- Side planks (hold for 30 seconds per side for core balance)
- Resistance band rows (3 sets of 15 reps to simulate backpack support)
Final Tips for Mountain Hiking
- Train consistently for 3-6 months before your hike, progressively increasing difficulty (to be fair, I was closer to 3.5 months out training much more consistently, with a little break during the winter holidays as per the timing of our trip).
- Know your pack limits! Train with the weight you’ll most likely be carrying up the mountain.
- Test your gear on long hikes to ensure comfort and performance before heading to Kilimanjaro – shoes, pants, base layers, hats/ toques, gloves. Make sure they are doing their job before heading out there!
With the right mountain hiking training, you’ll be ready to take on any mountain or hill with confidence and strength, making the journey to the summit a rewarding and unforgettable experience.
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