An Overview of Rock Climbing

There is no denying that climbing is the best exercise to test your physical strength and mental stamina. In fact, very few activities target as many muscles as climbing, while focusing on your balance, flexibility, and mental toughness.

While many people do their training outdoors, beginners looking for a great workout often find using an indoor training facility the best route, especially since you have access to qualified instructors, equipment, and multiple levels of classes. If you want to add rock climbing to your overall exercise routine, the safest way to start is with an indoor climbing facility.

Climbing is a full-body workout that focuses on strength, balance, flexibility, and aerobic conditioning.

Health Benefits

Climbing is primarily strength training. That being said, it also makes your heart beat faster and burn some significant calories. In fact, a 155-pound person can burn about 600 calories per hour of climbing.

However, when compared to other exercises, climbing is more like interval-based training in that it produces shorter anaerobic bursts of force compared to cardiovascular exercise such as running or cycling, which tends to produce a frequency more stable and sustained heart rate.

When it comes to the muscles you're going to be working on, you can expect to use most, if not all, during rock climbing or bouldering, which involves scaling low rock formations without a rope.

Because the lower body is typically stronger than the upper body, it will rely on the glutes, quads, hamstrings, and calves to push it up, while the back, chest, shoulders, and arms work together to lift it up.

Speaking of pulling, don't be surprised if your forearms get stronger, because unlike many other traditional exercises, you will need a great deal of grip strength to get to the top of the wall.

Plus, with all the reach and stretch you need to go from one grip to the next, climbing is also a fantastic way to increase your core strength, flexibility, and improve coordination.

But it's not just the physical component of this workout that is good for your health. The mental health benefits of feeling confident, using problem-solving skills, patience and presence, and the sense of accomplishment you experience when you reach the top are just a few of the reasons this training is at the top of the list. the list of the best for your health. mind and body.

Pros and Cons

Knowing what you're getting into can help ease some of the anxiety and hopefully answer any questions you may have about your training. When it comes to rock climbing, the pros certainly outweigh the cons, but it's still worth pointing out some of the common concerns people express about training.


Full Body Workout “A climbing workout is a complete workout, so many people are drawn to it,” explains Justen Sjong, senior director of route and program setup at Planet Granite. Not only do you exercise your upper and lower body, there is also a great mental and emotional component to climbing. In a way, Sjong says, it's very holistic.

Encourage Mindfulness Climbers must stay in the moment despite past and future mental distractions that try to steal that focus.

Satisfy your Social Desires There is an element of community to climbing, and the gym is a great place to make new friends. Also, the support and encouragement you will feel from other participants leads to greater satisfaction and increases the likelihood that you will continue climbing as a workout.


Depending on who you ask, there are very few downsides to climbing training, especially if you talk to a climber. But just like any other sport or physical activity, climbing a wall has some downsides.

It is not purely aerobic Yes, your heart rate will skyrocket and your cardiorespiratory fitness will increase, but if you're looking for a traditional aerobic workout comparable to something like running, biking, or swimming, you might be disappointed. However, to prepare your cardiovascular system for climbing, you will probably warm up on machines like spinning bikes and treadmills.

Time-consuming  Most climbers wouldn't consider this a cheat, but for people new to the sport, Sjong says the time it takes to climb is sometimes seen as a cheat. "Not just to train and become competent, but also to train themselves," he says. In the 20 minutes that many physical activities take to perform, the climber has barely finished his warm-up routine. "Our guests typically spend 60 to 90 minutes here, which is a time commitment that some people see as cheating."

While not a pro or a con, mentioning safety is critical to the success of your training. "There is always a risk of falling or injury, so training in a facility with climbing professionals using certified climbing equipment is your best defense against injury on the field," explains Sjong.

Most gyms have very specific rules, but there are some general tips for staying safe. The biggest safety challenge for beginners, Sjong says, is knowing how to read your own body's signals. "You need to know your limitations of physical and mental fatigue, not rule one over the other," he explains. When you are tired, stop the day and fix the problem next time.

Getting Started

The best way to start climbing as a training is to go to an indoor facility and take a beginner class. Most gyms offer memberships and tier classes that you advance as you master specific skills. They will have qualified instructors who can teach you about the equipment and also guide you throughout the class.

The other benefit of a gym is that you don't have to buy a lot of equipment. Most facilities have equipment that you can rent and is sometimes included in the cost of a class. However, you will need to buy a good pair of climbing shoes and comfortable clothing that allows you to move around.

While prices vary by gym and location, on average you can expect to pay between $ 50 and $ 200 for a gym membership. The cost generally depends on the number of classes included with the membership, access to outdoor climbing time, equipment, and other fitness-related benefits such as yoga classes, core classes, and resistance training.

If you are new to climbing, facilitating your workouts will help your body adapt to the physical demands and give you time to learn a new set of skills. Start with one or two classes a week, and as you get stronger, consider adding another class or workout. Many facilities offer open fitness hours, where you can climb on your own after completing a certain level of training.

Enjoy Watching This Video About Rock Climbing

Source: Bottom Line Up Front

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