training with aerobic step for Mount Kilimanjaro Fundamental, humble, and powerful: the aerobic step is an essential and often overlooked tool when you’re training for Kilimanjaro. It helps you build endurance in your muscles in preparation for the thousands and thousands of steps you’ll take on your quest for Uhuru Peak. At I Artist Adventure, we know that preparation is everything, and our partners at Fit For Trips help us explain why this move matters and how you can incorporate it into your training program.

Why Add the Aerobic Step to Your Kili Training?

The aerobic step is small but mighty: it trains endurance in your legs, upper body, and core and prepares you for the ground reaction forces you’ll experience when you hike Kili. These forces are essentially the ground “pushing back” at you; the less ground reaction force (GRF), the more “cushion” you feel when you walk. Proper implementation of this step will ensure you are ready for these forces when ascending and descending the mountain, making it a well-rounded exercise for any aspiring trekker joining I Artist Adventure for an unforgettable Kilimanjaro experience.

Can’t I Just Use a Stair-Stepper Machine?

Stair-steppers appear to accomplish the exact same thing that the aerobic step does, but there are a few key differences:
  • You can use the aerobic step to train specifically for the downhill portion of your hike. By doing slow step-down repetitions, you strengthen the muscles that support your knees on the descent. Stair-stepper machines can’t assist with this.
  • The stair-stepper provides some “cushion” when you step; it works your quads and calves, but the aerobic step also works your hamstrings and glutes.
  • The aerobic step allows for a more versatile move set: A-steps, side-kicks, and step-touches are all possible.
  • At home, the aerobic step is a much more affordable option than a stair-stepper machine. You can find a solid stepper bench for around $40, and the shorter ones are easy to store away when not in use.
Used properly, stair-stepper machines can still be an asset to your training program. But only the aerobic step builds endurance and strength at the same time while preparing you for those important ground reaction forces mentioned earlier.

How to Train with the Aerobic Step

The aerobic step is easy to perform anywhere. Most gyms will have a dedicated stepper bench, but you can use any staircase for the basic motion. Tip: Stepping to the beat of a song helps keep a consistent pace during your workout. For Kilimanjaro training, we recommend music with a tempo of 120 beats per minute (BPM), but feel free to adjust to whatever feels right for you. Advanced Option: Grab some dumbbells or a weighted backpack and step more slowly to increase the intensity of your workout. Tip: As Leslie from Fit For Trips advises, make sure you regularly alternate which foot you step up with! Otherwise, you risk overtraining one leg and undertraining the other. When you book your Kilimanjaro adventure with I Artist Adventure, we want you to be as prepared as possible for the physical challenge ahead. Incorporating aerobic step training is a powerful way to build the endurance and strength that will help you reach Uhuru Peak and enjoy every moment of your trek. Learn more about training and plan your ultimate Kilimanjaro climb with I Artist Adventure — your gateway to unforgettable safari and trekking experiences in Tanzania.