You don't need to be an athlete to see the gorillas — but a few weeks of preparation turns a tough day into a joyful one. This simple plan suits most people. If you have a medical condition, check with your doctor first.
What you're training for
A gorilla trek means walking for anywhere from about two to seven hours in total, over uneven, often steep and muddy ground, at around 2,500–3,000 metres. The key abilities are walking stamina, climbing strength, and steady legs for descents. Read the full picture in our fitness and difficulty guide.
The 8-week plan
| Weeks | Walking | Hills / stairs | Strength | Long hike |
|---|---|---|---|---|
| 1–2 | 30 min, 4× a week | 1 session | Squats, lunges 2× | — |
| 3–4 | 45 min, 4× a week | 2 sessions | Add step-ups 2× | 2 hours, once |
| 5–6 | 45–60 min, 4–5× | 2 sessions, longer | 2× with a light pack | 3 hours with daypack |
| 7 | 60 min, 4× | 2 sessions | 2× | 3–4 hours, uneven ground |
| 8 | Easy walks only | — | Light | Rest before you travel |
Tips that make the biggest difference
- Train downhill too. Descents tire the thighs and test knees; walk down stairs and hills on purpose.
- Wear your trekking boots on every long walk so they're broken in.
- Carry a daypack with water so your body gets used to it.
- Practise with a walking stick or poles if you'll use them.
- Walk on rough ground — trails, fields, beach sand — not just pavements.
On the day
Training helps, but so do the basics: hire a porter, go slowly, drink water and tell us in advance about any concerns so the park can assign a suitable family. Fit and keen for more? After your trek, try the Mount Bisoke crater lake hike.
Questions
How should I prepare for gorilla trekking?
Walk regularly for a few weeks before your trip, add hills or stairs twice a week, do a few longer hikes with a daypack, and strengthen your legs with squats and lunges. Break in your boots on every training walk.
How long should I train before gorilla trekking?
Six to eight weeks is ideal for most people; even three or four weeks of regular walking makes a noticeable difference.
