Climbing to the summit of a mountain is each an exhilarating journey and a grueling bodily problem. In February 2025, I launched into this journey with a bunch of buddies. From the preliminary pleasure at Machame Gate to the grueling midnight summit push, every day introduced new challenges—shifting terrain, altitude changes, and the psychological resilience required to maintain transferring ahead. I share the highs (actually and figuratively), the struggles with acclimatization, the breathtaking views, and the camaraderie that made this expedition unforgettable.
But this journey began lengthy earlier than February. The preparation for climbing Kilimanjaro requires focused bodily conditioning. Drawing from my experience as a physiotherapist, I put collectively a complete mountain mountain climbing coaching information designed to organize aspiring mountaineers for the calls for of high-altitude trekking.
Whether you’re planning your personal Kilimanjaro trek or just searching for a disciplined health problem, this information offers the important exercises and methods to construct the energy, stamina, and resilience wanted for high-altitude success.
Let’s start the climb—each on the mountain and in coaching.
Table of Contents:
The Journey – A Day-by-Day Mountain Hiking Diary
Day 1: Excitement at Machame Gate
We lastly arrived at Machame Gate, buzzing with pleasure. The six of us—shut buddies with a shared love for journey—had been embarking on this once-in-a-lifetime journey up Mount Kilimanjaro through the Machame Route.
The power was excessive, the air contemporary, and the guides and porters welcomed us warmly. One phrase we shortly realized was “Pole Pole” (Swahili for “slowly, slowly”), an important mantra for pacing ourselves. The first stretch was manageable, a mixture of dust paths and plush rainforest. Spirits had been excessive as we settled into Machame Camp for the evening, keen for what lay forward.
Day 2: Machame Camp to Shira Cave Camp
The terrain shifted dramatically right this moment—from comfortable dust to rocky, uneven floor. This change demanded further consideration to foot and ankle stability. As a physiotherapist, I couldn’t assist however admire the significance of stability and proprioception whereas navigating this tough panorama.
Meanwhile, the porters, our unsung heroes, carried heavy hundreds with unbelievable velocity and effectivity. It was humbling to see them work. By the time we reached Shira Cave Camp, we had been feeling the altitude, however nothing insufferable but.
Hydration and aware respiration turned key methods. Also, electing to regulate prophylactic medicines that had been inflicting abdomen or GI points was an integral resolution for the remainder of the hike.
Day 3: Shira Cave Camp to Lava Tower to Barranco Camp
Last evening’s sleep was tough—oxygen saturation was noticeably decrease. Some of us wakened with complications, a standard signal of altitude adjustment. Deep respiration workouts turned important: inhale by way of the nostril for 5 seconds, exhale by way of pursed lips for one other 5.
Today’s hike was robust, with an ascent to Lava Tower (4,600m) earlier than descending to Barranco Camp. That drop in altitude gave us an surprising enhance—was this what micro blood doping felt like? The surroundings remained spectacular, providing motivation with each step.
Day 4: Barranco Camp to Karanga Camp
The notorious Barranco Wall awaited us right this moment. This near-vertical climb examined not simply our legs but additionally our higher physique and core energy. At factors, our legs had been increased than our heads, forcing us to interact glutes, hamstrings, and quads to propel ourselves upwards.
If you had a worry of heights, this was a real problem—don’t look again! Grip energy turned important, too. Reaching Karanga Camp felt like an accomplishment in itself, and we loved one other breathtaking sundown earlier than resting for the following leg of our journey.
Day 5: Karanga Camp to Barafu Camp
The grind continued. Slow acclimatization was the important thing focus right this moment, and the altitude was taking a psychological toll. The repetitive nature of mountain climbing for hours every day made music, jokes, and snacks important morale boosters.
Our guides saved an in depth eye on our O2 ranges, reminding us that this was a marathon, not a dash. Even speaking felt more difficult as oxygen ranges decreased. “Pole Pole” turned our rhythm, our mantra. We reached Barafu Camp understanding that the most important take a look at nonetheless lay forward.
Day 5/6: Barafu Camp to Uhuru Peak (Summit Push)
We woke at 11 PM for our midnight summit try. It was bitterly chilly and windy, however our gear was holding up. Spirits had been excessive, oxygen low. This was the toughest bodily and psychological take a look at we had ever endured.
The key was pacing—quick sufficient to remain heat, sluggish sufficient to preserve power. Each step required two to 3 deep breaths. The ultimate hour was surreal. Then, as we reached Uhuru Peak, the sky turned shades of pink and gold. The dawn over Africa was in contrast to something 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 on the summit, we took within the view, reflecting on the journey and the individuals who supported us. I considered my household again house, feeling a mixture of satisfaction and longing.
We took the obligatory pics close to Uhuru Peak and began to descend shortly after. The winds and temperature weren’t for the faint of heart- standing round and never transferring was not too snug at the moment of day.
As we descended to Mweka Camp, we had been greeted with Pilau, a celebratory rice dish cooked with African spices. Our information advised us that this was reserved for particular events, and at that second, I actually understood why.
Days 7/8: Mweka Camp to the Base
The ultimate two days had been all about managed descents. The free rocks made stability much more essential. Our legs had been shot, and eccentric energy turned essential—each step required cautious knee, hip, and ankle engagement to keep away from damage.
Nordic poles had been lifesavers, serving to distribute weight and cut back joint pressure. Tight laces had been a should to keep away from blistered toes and bruised nails. Finally, we reached the bottom. Looking again at Kilimanjaro one final time, we felt a deep sense of accomplishment. This was an expertise we’d always remember.
The Physiotherapist’s – Essential Mountain Hiking Training Guide
Climbing Mount Kilimanjaro is a demanding bodily problem that requires structured coaching tailor-made particularly for mountain mountain climbing. Proper preparation could make the distinction between an gratifying trek and a grueling wrestle. Here’s a complete mountain mountain climbing coaching information that can assist you construct endurance, energy, and stability for lengthy days of uphill climbs, high-altitude trekking, and steep descents.
As with most issues in life, consistency is essential. The frequency of coaching could range from individual to individual and their respective timelines. An individual with a very excessive health degree going into this hike could must particularly tweak and focus in on sure muscle teams that they may not hone in on on the gymnasium repeatedly. Whereas an individual with a considerably decrease health degree might have a broader strategy, and extra time to simply get to a healthy baseline.
1. Aerobic Conditioning: Zone 2-3 Training for Mountain Endurance
Endurance is essential for trekking Kilimanjaro, and Zone 2-3 cardio coaching is a vital part of preparation. Zone 2-3 refers to moderate-intensity train the place your coronary heart fee stays between 60-80% of your max, mimicking the sustained effort required for high-altitude mountain climbing.
Routine:
- 2-3X per week: 45-60 minutes of Zone 2-3 steady-state cardio, corresponding to:
- Personally, was nearer to 70% HRmax for half-hour and quarter-hour of Zone 2, on common, for this routine when coaching at house.
- Inclined treadmill mountain climbing (10-15% incline, average tempo)
- Outdoor hikes on steep trails
- Cycling (low resistance, regular effort)
- Rowing or stair climbing
- Interval Training (1X per week): Mimic elevation positive factors by alternating 3-5 minutes at the next depth (Zone 3) with 2-3 minutes of restoration for 45-60 minutes.
2. Uphill Hiking and Rucking for Pack Carrying Strength
Carrying a backpack (rucking) whereas mountain climbing uphill builds the mandatory leg endurance and energy for Kilimanjaro’s demanding inclines.
Routine:
- 2-3X per week: Hike with a weighted pack (begin with 10-15 lbs, improve to 25-30 lbs) on an incline or stair climber.
- Start with half-hour and steadily improve to 2-3 hours per session.
- If coaching indoors, set a treadmill to a 15% incline and stroll at a gentle tempo.
- Practice adjusting pack weight and match to keep away from discomfort on lengthy hikes.
3. Lower Body Strength & Stability for Steep Terrain
Strong hips, knees, and ankles forestall damage whereas ascending and descending Kilimanjaro’s rocky and uneven paths. Focus on eccentric management to resist the pressure of lengthy descents.
Routine (2-3X per week):
- Step-ups onto a excessive field (mimic steep trails) (3 units of 10 per leg, weighted if potential)
- Bulgarian break up squats (3 units of 8 per leg for stability and knee stability)
- Romanian deadlifts (3 units of 10 reps for posterior chain energy)
- Eccentric calf raises (slowly decrease down) (3 units of 15 reps to guard ankles)
- Lateral band walks (3 units of 15 steps per aspect for knee management)
- Side lunges, or towel drags; Copenhagen Adductor (modified) train (2 set, 10 reps for groin/ adductor strengthening)
- Dorsiflexors and Plantar flexors of the ankle with some wall help.
4. Core & Back Strength for Carrying a Heavy Pack
A powerful again and core assist handle the pressure of carrying a pack all day, stopping fatigue and posture breakdown on lengthy ascents.
Gym Routine (1-2X per week):
- Deadlifts (3 units of 8 reps for decrease again energy)
- Lat pulldowns (3 units of 12 reps for higher again endurance)
- Plank holds (3 units of 45 seconds for core stability); entrance plank, aspect planks, and all of the enjoyable derivatives that exist in these positions!
- Superman holds (3 units of 30 seconds for again endurance)
- Glute bridges (3 units of 12 reps for decrease again and hip help)
- Side planks (maintain for 30 seconds per aspect for core stability)
- Resistance band rows (3 units of 15 reps to simulate backpack help)
Final Tips for Mountain Hiking
- Train constantly for 3-6 months earlier than your hike, progressively rising problem (to be truthful, I used to be nearer to three.5 months out coaching way more constantly, with a little bit break through the winter holidays as per the timing of our journey).
- Know your pack limits! Train with the load you’ll almost certainly be carrying up the mountain.
- Test your gear on lengthy hikes to make sure consolation and efficiency earlier than heading to Kilimanjaro – footwear, pants, base layers, hats/ toques, gloves. Make positive they’re doing their job earlier than heading on the market!
With the correct mountain mountain climbing coaching, you’ll be able to tackle any mountain or hill with confidence and energy, making the journey to the summit a rewarding and unforgettable expertise.