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Train for climbing mount Damavand

Train for climbing mount Damavand


One of the biggest challenges that climbers face when climbing mount Damavand is adapting to its thinner air compared to lower peaks.

The effects of high altitude are always one of the most important reasons for climbers’ failure to reach high peaks and this is the same for all climbers. No matter how physically fit and strong you are, you can still get acute mountain sickness.

In this article, we would like to provide you with a complete educational resource for achieving the necessary physical fitness to climb Damavand and also focus on strategies you can use to increase your chance for acclimatization and being ready for climbing mount Damavand.

Will you perform well in the mountains?

Both yes and no.

You cannot say for sure whether you are ready or not until you are in the mountain conditions even if you have the best performance in sports clubs.

The best training for climbing is climbing.

If there are high mountains near you, before climbing mount Damavand, be sure to train in those mountains to get used to the high altitude conditions. Training at altitudes above 3000 meters gives you a good idea of how your body reacts to altitude.

One of the advantages of Damavand Peak is that there are many high peaks above 3000 meters near it, and
If you do not have the possibility to climb high peaks in your country, you can climb one or more peaks higher than 3000 or 4000 meters in Iran before climbing mt Damavand to get the necessary preparation.

Here you can see some tours that include a preparation program by climbing one or more peaks above 4000 meters in Iran before climbing Damavand:

Alam Kuh and Mount Damavand trekking

Damavand – Alam Kuh – Sabalan trekking

Touchal – Damavand tour

Effects of altitude on your body

See 6 Tips for Damavand Mount acclimatization for a more in-depth look at the effects of altitude.

At Damavand’s summit, there is about 50% less oxygen available than at sea-level. Your body needs to adapt in order to compensate for the fact that with every breath, less oxygen is delivered to your muscles and brain.

High altitude sickness (AMS) is a dangerous condition. However, many people experience some of the effects of altitude without developing AMS.

Some of symptoms you might notice:

  • Breathing deeper and faster.
  • Higher pulse rate, even when resting.
  • Elevated blood pressure.
  • Difficulty sleeping
  • Headaches and fatigue

The relationship between physical fitness and acclimatization?

Your physical fitness will not have a significant impact on your ability to adapt. Your body needs time to adapt to high altitude conditions where the air is thinner and less oxygen.

That being said, the more effort you put in at altitude, the harder it is for your body to adapt. So fitness can mean the difference between 60% activity at 14,000 feet or 85% activity at the same altitude.

According to the US Army Research Institute of Environmental Medicine, “sustained physical exertion early in the altitude exposure substantially increases AMS incidence and severity”.

So, while being physically “fitter” than others doesn’t increase your body’s ability to adapt, it probably makes the difference between how intense the workout is.

In addition, sometimes athletes who are very fit tend to move faster, relieve symptoms, and exert more effort than climbers who are less fit. The key is to hike below your physical limits to help your body adapt and reduce fatigue.

Where is the best place for training high altitudes?

The best training for climbing is climbing” this is an old proverb that is common among climbers and many of them use this proverb as an excuse to avoid doing additional training activities for climbing.

In response to the question, “Is climbing the best exercise for climbing?” This answer can be given as: It depends on our purpose of training.

Two training methods can be used in climbing mount Damavand:

1- During the period of development of technical and mental climbing skills, which requires a person to be in the real conditions of climbing, the only possible way to practice is climbing.

2- In order to reach high levels of physical fitness (for example, “increasing your VO2 Max…) you need consistent and purposeful exercises such as aerobics, which should be placed as a supplement along with climbing activities.

But to prepare for entering high altitudes and to examine the effects of altitude on the body, as well as to increase the ability to adapt to altitude, climbing at altitudes above 3000 meters is definitely the best way.

How do you train for high altitude and low oxygen environments?

Training for high altitude

One of the biggest dangers that threaten you at altitudes above 2000 meters is acute mountain sickness. You should be familiar with this disease and its symptoms.

Gradually increase exposure to high altitude

Practice at high altitude before your main climb. The best way to prepare for climbing a peak higher than 5000 meters is to climb a peak with a height of at least 3000-4000 meters in a period of two months before the main plan.

How do you train for high altitude and low oxygen environments?


While training can have a big impact on how you perform at altitude, you still can’t escape the influence of genetics. Your genes play a role in regulating your exercise capacity and your ability to perform in low oxygen.

There is no substitute for acclimatization

Since the body’s reaction to high altitude can be unpredictable and is related to many factors, your first trip to high altitude should be quite conservative both in maximum altitude and in the amount of ascent.

Consider the VO2 Max test

VO2 max is the maximum amount of oxygen your body can consume and use during intense exercise. VO2 max decreases at altitude, making your body work harder than at lower altitudes. If you’re increasing your VO2 max, you’re likely increasing your fitness as well. Start a training program aimed at increasing your VO2 max (including exercises such as sprinting) and monitor your progress.

Training with weight

You can increase your VO2 through weight training, slowly increasing the weight you carry in your pack until you exceed the weight you are carrying on your trip. This will help you prepare for those long-distance loads.

Be strong and fit Weight

Aerobic fitness, and overall strength all play a role in how your body responds to the high demands of high altitude climbing. Strength training helps prepare your leg and upper body muscles for a heavy load, as well as core exercises.

Hill workout – stress test your body

One of the key components of high altitude preparation is hill training. Whether you can train at altitude or not, hill training should be a central part of your exercise program. Steep walks are very important for your preparation.

Consider preventive medications If you have a history of altitude sickness, or if you have to go to high altitude sooner because you don’t have enough time, it is wise to ask your doctor about taking a preventive medicine such as Diamox. These drugs can reduce the risk of developing acute mountain sickness or reduce the severity of symptoms.

Putting in the Hours

There is no  substitute for hours training. It is very important to build slowly over months of preparation. You need to build up the weight you carry and hours of training per week. This will vary for trip to trip. It is best to contact us and we can guide you on training for the specific trip you are planning.

Last tips for climbing mount Damavand

Tips for climbing Kilimanjaro Persiaterk recommends arriving in Iran at least one or two days before climbing. Allow yourself to recover from the trip, adjust to the time change, and rest well before starting the climb Go slow, don’t walk in front of the pack, keep your energy up no matter how fit you are. Stay hydrated. Dry air and exercise will dehydrate your body. Be sure to drink plenty of water and take an electrolyte supplement to maintain your mineral balance. Dehydration significantly impairs physical performance Eat carbohydrates. No matter what diet plan you follow at home, you need those carbs. Studies have shown that a high carbohydrate diet at altitude stimulates ventilation and improves blood oxygenation. Adequate carbohydrates replenish your muscle glycogen, maintain blood sugar levels during activity, and speed recovery.

Contact us today and start your trekking and mountaineering journey. meet our Damavand tours.

How hard is it to climb Damavand?

How hard is it to climb Damavand?


Damavand trekking tour

If you think about climbing Damavand one of the most important facts you need to know is Damavand difficulty .

Mount Damavand is a fair difficult mountain to climb. Due to the fact that more than 50% of climbers who try to climb this peak suffer a level of mountain sickness, Damavand is a  tough high-altitude trek.
Considering the height of this mountain of 5610 meters, you should prepare and train well before attempting to climb Damavand Peak. Climbing Damavand peak is not difficult in the main part of climbing route because the paths are not steep and the main problem is the height, however the summit day is difficult because this part is the coldest and windiest part of your climb.
Climbing and descending about 1400 meters in one day at an altitude above 4200 meters, which may take about 10 to 12 hours, requires relatively high mental and physical preparation.
A common question about Damavand is how difficult it is to climb this peak? The answer to this question is not easy because it depends on many factors and is very personal.

After all, what is “hard” for one person may be “easy” for another.
Many climbers have said, “Climbing Damavand is the hardest thing I’ve ever done, especially on summit day.
We have never heard that it’s an easy climb , but it always depends on what you’re comparing it to.
Compared to K2, Damavand is “easy” but It is “tough” compared to walking in street .
Let’s examine some specific factors that affect the difficulty of climbing Damavand and also what can be done about it.

Climbing Damavand Technical Difficulty

One of the first questions that amateur mountaineers want to know , is whether there is any technical difficulty involved during climbing Damavand . the answer is : “No”. climbing Damavand in summer and from normal routes like Southern or western routes is only an easy trekking that can be done without an ice ax, ropes, or harnesses and crampons then You don’t need any technical mountaineering skills at all.

How to deal with the height problem on Damavand / Damavand difficulty

The hardest part of climbing  Damavand is trekking on high altitude . Your ability to acclimatize and getting used to the low oxygen in the air during your trek on long distances is what makes Damavand different from your normal long day’s hiking. Mount Damavand Altitude training  is one of the preparations  that you can do to maximize your chances of adaptation to the altitude.

By climbing slowly you will give your body more time to acclimatize , and give time for adequate rest and recovery, as you shouldn’t be in a hurry to climb  the mountain .

Always walk as slowly as you can. If that sounds a bit counter-intuitive, you’ll find your guide often repeating “Aroom Aroom” which means “slowly slowly” in Persian . By keeping a very slow pace, you’ll conserve your energy, you won’t exhaust yourself, and you’ll give yourself the best chance of adequate acclimatization! It’s not a race, folks…

Taking Diamox also can help for acclimatization but You’ll need a prescription from your doctor for it . Damavand difficulty

Your Fitness

Should be mentioned that if you’re very unfit and physically unprepared , the trek will be much harder. How fit you need to be is often a source of great confusion. You don’t need to be an marathon runner, but you need to be fit enough to walk multiple hours uphill with a light backpack . And then be ready to do it again the next day.

Your fitness will affect how you will be recovered from each day’s hiking.

Lack of training and not trying to improve your fitness will make your climb more difficult, but at the same time, you should have reasonable expectations of yourself and not exhaust your body with too much pressure and heavy training before climbing.

Camping & Sleeping on the Trail Difficulty

Damavand trekking

Mount Damavand Hut , located in south face of Damavand at 4260m elevation

If you’re used to only sleep in your own comfortable bed , then it possible camping and sleeping on Damavand be a bit hard – at least at first. although we provide you comfortable tent and sleeping mats and extra blanket , if you’re not used to sleeping in a tent, it may take some getting used to.

For those who spend their weekends outside and sleep on the ground , our camp will be almost luxurious , as you don’t have to prepare your own food or pitch your own tent!

having a good night’s sleep is important for your recovery and adapting with high altitude . If you think you might find this aspect of climbing Damavand hard and prefer not to sleep in tent then we suggest you Damavand southern route, where you can chose to sleep in huts or bigger and more comfortable tent

Weather condition

Another thing that can make climbing Damavand difficult is unfavorable weather conditions. Since Mt Damavand is about 1500 meters higher than the highest mountains around it in consequently this feature has caused the weather to have sudden changes and strong winds.

In the summer season, there are not a lot of snow and rain fall in Damavand, but the biggest challenge of Mount Damavand, as mentioned above, is strong winds, especially at night.

You can read more on Mount Damavand weather

Your Health

Obviously, if you already have specific physical problems or have suffered injuries that make it difficult for you to walk and carry a backpack, you will have a harder climb than others who do not have these problems, and the Damavand difficulty will be more for you will be higher.
Therefore, if there are such problems, consult with your doctor before climbing Damavand.
You can also consult with people who have experience climbing Damavand.
In addition, maintaining your health while climbing is also very important. While traveling, make sure you practice good personal hygiene – especially before eating – to make sure you don’t get into trouble. And of course travel with a company that they observe hygiene standards in preparing and serving food. Damavand difficulty

Damavand climbing guide

Damavand ski tour








volcanic seven summits challenge

volcanic seven summits challenge


Why do mountains fascinate us so much? Beauty, majesty, danger or simply “because the mountain is there?” There are many reasons for going to the mountains, but there is one thing for sure, and that is that if the mountain calls you, you should not hesitate and climb it. In addition to all this, people need to set high goals to challenge their mental and physical abilities. There are many climbing challenges in the world. Some of these challenges are:

  • Climbing fourteen 8000-meter peaks
  • Climb the highest peak on each of the seven continents
  • Climbing five 7000-meter peaks in the Pamir and Tianshan ranges (to receive the Snow Leopard Award)
  • Grand Slam Explorers
  • Climb the highest volcanic peak on any continent


mount Damavand facts

mount Damavand facts


Damavand peak is a semi-active volcano with a height of 5610 meters.

Mount Damavand is the highest peak of the Iran plateau as well as the highest volcano in Asia.

In this article, we are going to explain interesting Mount Damavand facts :


6 best routes to climb damavand

6 best routes to climb damavand


damavand northeast route


Damavand peak is a semi-active volcano with a height of 5610 meters.

Mount Damavand is the highest peak of the Iranian plateau as well as the highest volcano in Asia and one of the volcanic seven summits challenge.
There are 16 known routes to climb Damavand mount, because of having this amount of climbing route it is a unique mountain in Iran .
In this article, we intend to briefly explain 6 of the best routes  to climb Damavand.

Persiatrek Company with professional mountain guides in Iran can guide you in climbing Damavand Peak from any of these routes.