How Fit Do You Need to Be for Gorilla Trekking?

Written by the Paramount Gorilla Expeditions team, based in Uganda, on gorilla trekking fitness and how to prepare.

You need reasonable, steady walking fitness to trek gorillas, not mountain-hiker fitness. If you can walk uphill for a couple of hours, carry a small daypack and cope with muddy, uneven ground, you can do it. The honest difficulty is that nobody can tell you the length of your trek in advance, because it depends on where your gorilla family slept the night before.

How long and how hard is a gorilla trek?

Treks range from under an hour to most of a day. The gorillas move through the forest every day, so the trackers find them each morning and the rangers assign your group a family based on where they are and on your stated fitness. A short trek can be a gentle walk. A long one means several hours on steep, slippery slopes, through thick vegetation, sometimes on hands and feet.

The forest itself is the challenge. Bwindi Impenetrable Forest sits at roughly 1,200 to 2,600 metres above sea level, the hills are steep, the air is humid and the paths are often wet. It is not technical climbing, and you set your own pace, but you do need to keep moving over uneven ground for hours without stopping every few minutes.

Hire a porter, even if you are fit

Porters are one of the best decisions you can make. They carry your daypack, offer a steady hand on steep or slippery sections and know the safest line through the forest. The fee is modest and goes directly to local families in the communities around the park. Many fit travellers hire one too, because it makes the day easier and it supports the people who live beside the gorillas.

Ask for the right gorilla family and sector

Be open about your fitness when you book. Some Bwindi sectors have gentler terrain than others, and rangers can assign slower groups to families that are easier to reach. The final allocation is made by the rangers on the morning, so there is no guarantee, but telling us early lets us choose a sector and a start point that suit you. Our guide to choosing the right Bwindi sector and gorilla family explains how the four sectors differ.

Gorilla trekking fitness: how to prepare in the weeks before

• Walk hills. Aim for several sessions a week for four to six weeks, building to two or three hours on uneven ground or stairs.
• Break in your boots. Wear waterproof, ankle-supporting hiking boots for your preparation walks so that you arrive without blisters.
• Practise with a small pack. Carry water and a light jacket, as you will on the day.
• Pack for the forest. Long trousers, a long-sleeved shirt, gloves for gripping vegetation and a rain jacket make the trek far more comfortable.

Who should talk to us first?

The minimum age for gorilla trekking is 15. If you have a heart or breathing condition, a knee, hip or back problem, or significant difficulty walking on uneven ground, speak to your doctor and tell us before you book a permit. Some travellers with limited mobility still see gorillas, but the right sector and support matter a great deal, and we would rather plan this honestly with you than have you meet a surprise on the day.

What next?

Once you know the trek suits you, the next step is dates and a permit. Read how and when to book gorilla permits and what happens on trek day. For the whole picture, see our Gorilla & Chimpanzee Trekking in Uganda guide, or look at the 6-day Classic Gorilla Trekking Safari.

Ready to plan it? See our gorilla trekking safaris and lodges: real itineraries, lodges and how to book.

Plan for gorilla trekking fitness with us

Keep planning with our 3-Day Rwanda Gorilla Trekking Tour. Gorilla and park permits are issued by the Uganda Wildlife Authority, and the Uganda Tourism Board publishes official visitor information. Gorilla permits and park fees are set by the Rwanda Development Board (Visit Rwanda). We confirm the current fees for your dates in every quote.

If your fitness or mobility is a concern, read our safari for seniors guide for the options and the questions to ask.

Curious how many gorillas you are trekking for? See how many mountain gorillas are left.

Wondering whether you can manage a longer day? See our Buhoma to Nkuringo trek guide for Bwindi's long walk.

Birding walks in Bwindi are slower than a trek: see our birding in Bwindi guide.

Choosing a lodge near an easier trailhead? Read our best lodges in Bwindi.

For the longer, steeper habituation day, read our gorilla habituation experience guide.

For the age rules, porters and the carrying chair, read our gorilla trekking age limit guide.