Whether you want to showcase your jaw-droppingly shredded forearms or simply enjoy a fun full-body workout, climbing is the right sport for you. Bouldering (climbing on low rock formations without a rope) engages nearly all the body’s muscles and also develops core strength and balance.
Unlike most traditional exercises, climbing is an endlessly variable series of movements that challenge and fatigue the muscles differently each time. This unique muscle activation boosts overall endurance and training efficiency. Read on Alta Climbing & Fitness for professional help.
1. Increased Strength
Climbing is a whole-body workout, incorporating both the muscles of your arms and legs as well as your core and back. It also strengthens your fingers and toes, improving balance and agility.
Unlike many sports and exercise programs, climbing doesn’t require extensive knowledge of a complex movement pattern to learn; in fact, you can start climbing right away. But once you’re at a gym, it’s important to get the most out of your experience by taking a class or asking for some guidance from a friendly staff member. You’ll soon notice that your technique is improving, making it easier to complete routes and gain confidence on the wall.
As you progress in the sport, you’ll also see that your muscle strength is increasing. This is because you’re getting stronger at solving the problems that come your way on the rock or in a gym. You may notice that your hand-holds are becoming more secure, or that you’re able to take on a route that your friends have been tackling for ages.
One common misconception is that climbers are “bulky” athletes, but this is not the case. Beginner climbers will see a significant increase in their muscle mass, but once you’re at the advanced level it is more about recruiting the most optimal muscle fibers for the task at hand. This concept is called hypertrophy and recruitment training and it can be applied to weight training or specific climbing exercises.
When it comes to climbing, the best results are obtained through a balanced training regimen that includes both targeted weight training and climbing sessions. Aim to do two full-body strength workouts per week (as outlined in the HHS Physical Activity Guidelines) and supplement with climbing at least three times a week.
2. Increased Flexibility
Climbing requires you to stretch your arms and legs high and wide, plus contort your body into some pretty interesting positions. This helps improve flexibility, balance and coordination and makes you a more mindful climber by increasing proprioception (the body’s ability to sense movement and position).
Climbers also build and maintain strong bones through regular weight-bearing exercises like climbing. In fact, a small study found that climbers have similar bone density as people who regularly strength train and don’t climb.
Flexibility is critical for climbers, as it helps prevent injury and improves performance. Climbers should incorporate dynamic stretches before their climb to warm up their muscles and joints, as well as static stretches post-climb to aid in recovery.
Some of the most beneficial stretching exercises for climbers include planks, push-ups, squats, lunges and hip flexor stretches. Leg-raises and lunges strengthen the hips, quads, and hamstrings and enhance balance, while squats and planks strengthen the core and increase stability. Hip flexor stretches help to prevent tightness and improve the ability to perform dynamic moves like heel hooks and high steps.
Pull-ups are great for developing grip strength and forearm muscles, which are crucial components to climbers’ overall power. They also help strengthen the shoulders, triceps, and back, which are important for balance and mobility. For maximum benefit, climbers should perform 3 sets of 10-15 repetitions, with appropriate rest between sets. As with all workouts, consistency is key to maximizing your strength gains. Incorporating these exercise routines into your weekly fitness schedule will help you reach your climbing goals, while minimizing injuries. Don’t forget to schedule in some rest days, focusing on yoga or other gentle exercises that help promote muscle relaxation and recovery.
3. Increased Mental Focus
Climbing is a sport that requires a significant amount of mental focus. One wrong step can send you crashing to the ground from a height that may be more than you’re used to, which is why most climbing is done in a controlled environment with safety ropes. Even so, the intense focus that is required to remain upright and progress up the wall is a great way to train your mind to stay centered and calm, as well as develop a strong sense of self-awareness and mindfulness.
Climbers also use their mental skills to problem solve. The set routes at indoor rock gyms are essentially puzzles that require a strategic mindset to move from one hold to the next. Repeating a route over and over helps you become familiar with it, and eventually, all of the pieces will fall into place. This kind of creative problem-solving can help you tackle any challenge in your life with a more calm and strategic mindset.
In addition to improving your ability to focus mentally, climbing is a great social activity. Indoor rock gyms are often vibrant communities where climbers meet and make friends. The bond that is formed between climbers, both new and experienced, can last a lifetime and is a huge source of support and encouragement. The positive social interactions that come with climbing can reduce stress and improve feelings of happiness and confidence, which can carry over into other aspects of your life.
While there are many benefits to climbing, it’s important to remember that it’s not an easy sport. You will likely have some days that are better than others, and it’s okay to give in to frustration or annoyance when you are struggling. However, keeping a positive attitude and staying focused on your goals can keep you motivated to continue working hard and see real, measurable progress.
4. Improved Balance
Climbing is an intense full-body workout that requires endurance, strength and balance. But did you know it also provides a great cardiovascular workout? Studies have shown that rock climbing increases heart rate and produces similar energy expenditure to running or cycling. This is due to the unique combination of movements that are used during climbing and the need to constantly move your body weight up and down while maintaining control over the rope and your footing.
Whether you are on a steep, technical route or simply traversing the wall, balance is crucial for improving performance and decreasing risk of injury. A strong balance helps you to maintain stability on the wall and reach holds that would be out of reach without good body positioning, and it can also improve your overall technique.
Improving your balance can be as simple as practicing some basic climbing drills. For example, try creating a triangle with your body, with one hand on a hold directly above your head and the other on a foothold below that is slightly wider than your shoulders. Then, try to move back and forth between these two positions.
Incorporating some of these basic drills into your climbing routine can help to improve your balance and overall technique. Additionally, incorporating exercises like yoga or other activities that focus on controlled movements can also enhance balance. Just be sure to include a couple of rest days into your weekly climbing schedule so that your muscles can recover and get stronger!
5. Increased Self-Confidence
Climbing is a great way to build self-confidence. It helps you learn to trust yourself and your equipment, which will help relieve fear and anxiety in a safe environment. It also challenges you to push yourself out of your comfort zone, and the sense of accomplishment that comes from overcoming fears can foster a strong self-esteem.
Climbers are also a very supportive tribe, and many friendships begin in the gym with new people trying out their first routes or pushing themselves to do harder moves. Often, these friends will be the ones that encourage you to keep going and push yourself even more, which can make all the difference when it comes to your mental strength.
When you’re trying a route that is challenging, you have to really put your mind into it and focus on making every move right. This helps you stay in the moment and gives you confidence that you can tackle any challenge that presents itself.
Many people think that climbing is all about the arms, but it actually requires more balance and flexibility than strength. Over time, you’ll develop stronger legs and core muscles to support your climbing, which will allow you to progress faster.
As you climb more, you’ll also learn to listen to the critical voices in your head and create a little bit of distance between yourself and those negative thoughts. This is a skill that can be transferred to other areas of your life, too. The more you practice this, the better you’ll become at tuning out those negative voices. This will also help you to become more mindful and live in the moment. This will make it easier to be present in your life and reduce stress and anxiety levels.