What are the physical fitness requirements for climbing Mount Fuji? What special equipment is needed?

Hey, planning to climb Mount Fuji? Congrats—it's definitely an unforgettable experience! Having summited once myself, I’m sharing some tips to help you prepare.

Let’s break it down into fitness and gear.

Part 1: Fitness Essentials You Should Know

Don’t be intimidated by its "World Heritage" status—climbing Mount Fuji isn’t technical. You won’t need ice axes or ropes. Think of it as an ultra-long, high-altitude hike.

Key challenges:

Endurance-testing duration: Climbing from the 5th Station (starting point for most) to the summit takes 5–7 hours, while descending takes 3–4 hours. Your stamina will be pushed.
High altitude: Elevation rises from ~2,300m to 3,776m. Many (even fit hikers) experience altitude sickness like headaches, nausea, loss of appetite, or shortness of breath. This is normal—but preparation is key.
Steep switchbacks and loose terrain: Ascending involves zigzagging up volcanic gravel paths, demanding leg strength. The descent is a long, steep slope of volcanic scree—tough on knees.

How to train?

Start 1–2 months ahead. No need for elite routines, but focus on:

Cardio training (most important): 2–3 sessions/week:
- Running: Aim to comfortably run 5–10 km.
- Stair climbing: Best simulation! Skip elevators or use stair machines.
- Swimming/cycling: Great alternatives.
Leg strength training: For sustained climbs/descents:
- Squats/lunges: Use body weight. Prioritize form over load.
Practice hikes: Do a 4–5 hour hike with a loaded backpack (simulating gear) on local trails.

Key takeaway: If you can hike continuously for hours at a moderate pace, you’re ready. Start slow, stick to your rhythm—don’t rush.

Part 2: Gear Checklist for Success

Weather changes rapidly. Temperatures plummet at the summit (often near 0°C even in summer). Core principle: layer clothing (like an onion) to adapt.

[Non-Negotiables – Never Leave Without]

Hiking boots (high-ankle, waterproof): Your lifeline! Ankle support prevents twists. Crucial: Break them in. Never wear new boots!
Trekking poles (1–2): Saves energy uphill, protects knees downhill. Get a kongo-zou souvenir staff in the 5th Station—stamps (~¥200–¥500 each) make it a memorable keepsake.
Headlamp: Essential for pre-sunlight climbs (Goraiko sunrise viewing). Bring extra batteries.

[Clothing – The Layering System]

Base layer (moisture-wicking tee): Never wear cotton—it won’t dry.
Midlayer (insulation): Fleece or light down jacket for rest breaks/peak cold.
Outer shell (waterproof/windproof jacket): Shields against rain/biting winds.
Pants: Durable, quick-dry hiking pants—never jeans.
Extras:
- Warm hat/gloves: Critical against summit chill.
- Extra socks: Swap wet socks mid-hike—pure bliss.

[Other Essentials]

Backpack (25–35L): To carry gear. Include a rain cover.
Water & Snacks:
- Water: Carry 1.5–2L—mountain huts overcharge!
- Fuel: High-calorie snacks (energy bars, chocolate, rice balls).
Cash (¥): Huts/restrooms (~¥200–¥300 use) don’t take cards. Bring coins!
Sun protection: Brutal UV at altitude—pack sunscreen, sunglasses, a wide-brim hat.
Trash bag: Carry all trash down—mandatory courtesy.
(Optional) Oxygen canister: Buy at base camp for altitude anxiety relief.
(Optional) Knee braces: Saved my descent—strongly advised if knees ever ache.

Final Pro Tips:

Take it slow: Adopt a mountaineering mantra: "Walk like a tortoise." Maintain steady breathing while chatting. This prevents altitude sickness.
Hydrate and snack smart: Sip water + nibble snacks constantly for endurance.
Safety first: If your body rebels, turn back. Reaching home safe > summiting injured.

Have an amazing adventure, and chase that glorious Goraiko sunrise!