Training & Hiking Club

Climbing essentials

Training to climb Kilimanjaro is as much about your physical endurance as it is about your mental stamina.

Cardiovascular Fitness
Muscle Endurance
core strength

Main training guidelines

When designing a cardio training routine for mountaineering you will need to include a mix of cardio workouts consisting of low intensity long duration sessions alternating with high intensity short duration sessions. The sessions will thus vary in length from 1 to 2 hours for the long duration sessions and 20 to 30 minutes for the high Intensity sessions. The benefits are building overall endurance and improving recovery from bursts of intense effort.

The form of cardio should be a varied between walking/ jogging/ running/ cycling/ step climbing/ hiking/ swimming/ rowing. Variety in cardio activity helps muscles adapt to new challenges and is very important.

When designing a strength/ muscle endurance training program you need to focus on multi-joint compound movements like lunges, squats, high step ups, push ups and pulling movements. Weights should allow you to do 15 – 20 repetitions for each set and you should do 3 to 5 sets per exercise.

Jean Andre, Personal trainer at Virgin Active Melrose Arch:

  • Core/ abdominal training is important specifically if you are moving over uneven terrain and carrying a pack.
  • Exercises for the core may include crunches, elbow bridges and variations of both.
  • You need core strength and endurance so repetitions should run between 15 and 30.
  • Consistency in your preparation for any climb is key.
  • Start out at 2 or 3 sessions a week and build up to 4 or 5 sessions the closer you get to your event.
  • You should alternate cardio days with strength days.


We’ve commenced the SAC Hiking Club! 

In order to ensure we’re in top form before embarking on our Kilimanjaro Challenge, we’ve put together a comprehensive training schedule over the year. 

The cost of joining the hiking club is just R500 for the year and includes a SAC gift. You can join the hiking club by downloading the forms below. 

We look forward to you joining us!


  • Have A Look At The Hikes We Have Planned As Part Of Our Training- Part Of The Hiking Club Too!