Training for Mt. Rainier

Reaching Mount Rainier’s summit is not a walk in the park — it’s a long endurance climb that makes great demands on your lungs, heart and legs. Climbing Mount Rainier is commonly considered the toughest endurance climb in the lower 48 states. On summit day, be prepared to climb for 12-plus hours while carrying a backpack. Many who have completed this climb characterize it as the hardest, yet most rewarding, experience of their life. Each year, of the nearly 10,000 people who attempt to ascend Mount Rainier, only 50% actually attain their goal.

The summit eludes so many people for a wide variety of reasons, from inclement weather to dehydration; altitude sickness to climb related injuries. To ensure that your climb is a thrilling adventure, we strongly urge you to make physical training one of your top priorities. That means designing and implementing a conditioning program that will get you UP to the summit AND back DOWN (you’ll use 60% of your energy to get back down off the climb)!

Training for a high altitude climb must be as specific as possible. Cardiovascular training such as running and cycling should be included; you should focus on uphill and downhill work. In addition to these activities, the use of a stationary bike, stair climber, rowing machine and/or other gym equipment can be a useful supplement to your fitness regimen. Weight training should also be included, with focus on your back and shoulders, as well as your quadriceps and hamstrings (the important muscles for climbing). We recommend climbing hills, stairs and stadium steps while wearing a backpack as the ideal training to simulate the exercise of climbing Mount Rainier. Work up gradually to carrying the weight which will be in your backpack and exercise up to an hour or more per session. Three to four long training sessions per week are more beneficial than short daily workouts.

Altitude is one of the most common obstacles in many climbers’ efforts to reach the summit. Coming from Seattle’s sea-level elevation, you will be faced with a formidable challenge. Aside from spending as much time as possible at higher elevations, particularly as your departure date nears, cardiovascular workouts and hydration are your best tools for facing this aspect of your upcoming adventure. Get used to drinking 3-4 liters of water a day by hydrating whenever possible. If at all possible, sleep as far above sea level the night before the climb to start your acclimatization.

To help facilitate your training efforts and to provide opportunities for The Climb team to get better acquainted, team leaders will organize and announce hikes during the months prior to your scheduled ascent. Leading these day trips will be board members for Washington’s National Park Fund and veterans of Mount Rainier. Join us for just one or come to all of them. Friends and family are welcome, but everyone is responsible for their own water, food, and gear. Because we live in the Northwest, prepare for the weather.