Rock Climbing Workout: Health Benefits, How to Get Started, and How to Get Better

Many of us climbed trees and scaled fences for fun as kids but gave it up once we got older. Rock climbing offers a way to relive those childhood moments while getting an incredible full-body workout.

Read on to learn what makes rock climbing a workout, the potential health benefits, and how to get started.

As the name suggests, a rock climbing workout entails climbing up a rock face. You can climb one built for use in an indoor climbing gym or a natural outdoor rock. Either way, expect to work up a sweat.

“Rock climbing is the ultimate whole-body workout,” says John-Paul Rue, MD, a sports medicine and shoulder orthopedic surgeon with Mercy Medical Center in Baltimore. It combines flexibility, agility, strength, and endurance to provide both aerobic and anaerobic benefits, he says.

Climbing requires you to push with your legs and pull with your arms, says Mike Julom, an American Council on Exercise (ACE)-certified personal trainer and recreational rock climber based in Newark, Delaware. You’ll also have to pause and hold yourself in place while finding your next hand or foothold, which calls for isometric muscle contractions, per a past review. This is where a muscle activates without changing length (like holding a plank). Constantly pushing, pulling, and holding yourself in place recruits most of the muscles in your hands, arms, shoulders, chest, back, core, and legs.

With so many muscles firing simultaneously, your cardiorespiratory system (the heart, blood vessels, lungs, and airways) must work extra hard to supply enough energy. This makes rock climbing an effective cardio workout. In fact, past research suggests the aerobic effects of rock climbing are comparable with more traditional cardio activities like running. As such, you can apply your rock climbing workouts toward the 150 minutes of moderate-intensity aerobic exercise per week recommended by the U.S. Department of Health and Human Services’ (HHS) Physical Activity Guidelines. Use other cardio activities (like cycling, jogging, and rowing) throughout the week to help you meet your aerobic exercise quota.

However, research suggests that rock climbing doesn’t offer the same bone mineral density benefits as resistance training. So, aim for at least two full-body strength workouts per week, also outlined in the HHS Physical Activity Guidelines.

Types of Rock Climbing

There are many types and subtypes of rock climbing; not all have a consistent definition. However, the following are the types of rock climbing you’ll most likely hear about:

• Free Climbing Free climbing simply means climbing a rock using your hands and feet, per the Alpine Institute. You use a rope to catch yourself in case of a slip, but you don’t use the rope to pull yourself upward. You can practice free climbing at an indoor climbing gym and outdoors on any rock face. But be sure you come prepared with climbing ropes, a harness and helmet, and any other protection gear you’d like. Attempting to climb without this equipment is a dangerous and advanced form of climbing known as free soloing. (More on this next.)
• Free Soloing This form of free climbing is performed without the protection of ropes or harnesses. Free soloing takes the climber far above the ground, to the point where a fall means near-certain death, per the Alpine Institute. Therefore, it’s only practiced by advanced climbers who are aware of the risks.
• Bouldering Bouldering is another form of free climbing performed without ropes or harnesses. However, it differs from free soloing in that you work on difficult moves, or “problems,” relatively close to the ground, per the Alpine Institute. You don’t climb high enough to risk death should you fall, which makes bouldering a much safer option than free soloing. You can boulder outdoors or at an indoor climbing gym.
• Sport Climbing Sport climbing involves climbing for competition, and was officially added to the Summer Olympic Games in 2020, per a press release from the International Olympic Committee (IOC). Athletes can compete in three categories: bouldering (climbing a 4.5-meter, or 14.7-foot, wall without ropes as quickly as possible), speed (climbing a 15-meter, or 49-foot, wall as fast as possible), and lead (using safety ropes while climbing as high as possible within six minutes).

Rock-climbing workouts aren’t all fun and games; they also offer many potential health benefits. Let’s look at some of the noteworthy ones.

Improved Cardiorespiratory Fitness

Rock climbing involves coordinating multiple muscle groups to push and pull your body weight upward, making it a challenging cardio workout. When done regularly, it’s a great way to build cardiorespiratory fitness, a key factor in preventing heart disease, per a clinical practice statement published in December 2022 in the American Journal of Preventive Cardiology.

Aforementioned research found that rock climbing increases heart rate to 74 to 85 percent of its predicted maximum and requires the same amount of energy as running at a moderate pace (8 to 11 minutes per mile).

Moreover, a review and meta-analysis published in October 2018 in the Iranian Journal of Public Health reveals that rock climbing creates significant improvements in VO2 max (the maximum amount of oxygen your body can use during exercise), a common indicator of cardiovascular fitness, after eight weeks. However, as the studies included in the meta-analysis had only 27 participants (college students), we can’t know whether these are typical fitness improvements. Larger studies are needed.

Stronger Muscles

Climbing works most of the body's muscles, particularly the upper-body pulling muscles (the back, rear shoulders, and biceps) and quadriceps (front-thigh muscles), glutes, and calves in the lower body. “This is because climbing requires you to pull yourself up with your arms and push with your legs simultaneously — like doing squats and pull-ups at the same time,” Julom says.

Therefore, rock climbing is an excellent way to build strong muscles. Indeed, the above review that looked at college students found that climbing significantly improves vertical jump height, push-up and pull-up strength, and leg power during cycling.

Greater Grip Strength

Navigating a vertical rock wall heavily recruits the muscles in your hands and forearms. As such, rock climbing is an effective means for building grip strength, per the aforementioned review that looked at college students.

A strong grip is helpful for daily tasks, such as carrying bags and other objects, pulling doors open, and unscrewing jars. In addition, research published in 2019 in Clinical Interventions in Aging suggests that grip strength is an indicator of aging, with weaker grip strength associated with negative health outcomes such as bone fractures, diabetes, brain health, depression, and death from disease.

Improved Mental Health

Climbing demands focused attention and mindfulness to navigate routes, which may offer mental health benefits. In fact, climbing is regularly used as an add-on treatment option (known as therapeutic climbing) for various mental health conditions, including depression.

According to a qualitative study published in April 2021 in the International Journal of Environmental Research and Public Health, the majority of the 30 mental health experts interviewed believe therapeutic climbing to be a positive and useful add-on treatment, and that it can have a decisive effect on a patient’s social, psychological, and physiological health.

A study published in March 2018 in Heliyon put bouldering psychotherapy (a form of therapeutic climbing) to the test with a group of patients with depression. Patients took turns participating in an eight-week bouldering psychotherapy group that met once a week for three hours. After eight weeks, the bouldering participants returned to their usual treatment plan, while the control group took part in the bouldering program. Researchers discovered that bouldering participants were significantly more likely to reduce symptoms of depression than participants of the control group.

RELATED: What’s the Deal With Bouldering Therapy for Depression?

Greater Bone Density

Rock climbing is a weight-bearing activity similar to traditional resistance training. And, like other weight-bearing activities, rock climbing can build stronger bones. This may help prevent bone loss and osteoporosis with aging.

While studies in rock climbing and osteoporosis are limited, aforementioned research reveals that rock climbing improves bone mineral density in the arms and legs. However, when compared with resistance-trained adults, rock climbers had lower bone density in central areas such as the lumbar spine. So, you may want to continue your resistance training routine while rock climbing to ensure your bones are strong and healthy.

If you’re working toward a weight loss goal, rock climbing may help. First, by burning calories and contributing to a calorie deficit, “which is key to weight loss,” Julom says. Aforementioned research found that rock climbing expends the same energy (calories) as running at a moderate pace (8 to 11 minutes per mile). Meanwhile, estimates from Harvard Medical School put the calorie burn at 281 calories in 30 minutes for a 155-pound person.

Rock climbing may also help with weight loss by building muscle. “Rock climbing and bouldering are excellent for building muscle, particularly in the upper body and core. And muscle is your ally when it comes to weight loss,” Julom says.

“Muscle burns more calories than fat, even when you’re at rest,” he continues. “So, the more muscle you build, the more calories you’ll burn throughout the day, even when you’re not climbing.”

Plus, many people find rock climbing more enjoyable than traditional gym workouts, which can help you stay consistent with exercise for weight loss.

However, it’s worth mentioning that research hasn’t proven any weight loss benefits of rock climbing. So, your results may vary.

A great thing about rock climbing is you don’t need much to get started. “It’s pretty straightforward; you put shoes on, chalk your hands, and climb,” says Gavin Bridgeman, owner and head guide of Dynamic Ascents, which offers Southern California-based rock climbing classes.

Still, there are a few things to know about choosing climbing gear. Plus, some items make the experience more enjoyable. Here, we break down what equipment you’ll need for a rock climbing workout:

Shoes As with any sport, proper footwear is essential for climbing safely and comfortably. Bridgeman recommends visiting your local climbing store or outfitter to try on different pairs of climbing shoes. If you prefer to buy your shoes online, look for retailers that allow returns in case the shoes don’t work out.

Climbing shoes should be comfortable and fit well. Don’t get steered into buying climbing shoes that are too tight. “A lot of store associates are younger people who climb really well, and they wear a shoe that’s very tight and high-performance,” Bridgeman says. Those shoes work well for experienced climbers who are used to tackling complex climbing routes, but they tend to be too aggressive for beginners. You may pinch your toes and potentially lose toenails if you climb with a technical shoe.

“You just need a shoe that fits you well and is comfortable,” Bridgeman says. Your toes should go right to the end of the shoe without feeling compressed.

Chalk and Chalk Bag Chalk isn’t just for gymnasts; climbers also use it to keep their hands dry while climbing, helping provide a better grip on various surfaces.

You can choose from liquid chalk (a chalk-alcohol blend), block chalk, and loose chalk. “I like liquid chalk in the climbing gym because it’s antibacterial. However, it dries your hands and can cause skin issues,” Bridgeman says. Most of the time, he uses loose chalk, but some climbing gyms prohibit it because of the potential mess. So, it’s worth checking the rules of the spot you plan to climb before buying chalk.

You’ll also need a bag to carry your chalk while you climb. Chalk bags come in many shapes, sizes, and materials, so you can choose the one that suits your personal style and preferences. However, check that you can comfortably fit your hand in the bag before buying it. “Sometimes, clients show up with this very small chalk bag, and they can’t even dip their hand in it when they get sweaty,” Bridgeman says. A chalk bag won’t be useful if you can’t chalk up easily while climbing.

Bouldering Pad If you’re bouldering outdoors, you’ll need a bouldering pad (also known as a crash pad). This is a high-density foam pad that’s laid on the ground beneath your climbing area to soften your landing if (and when) you fall.

Pads are available in a range of sizes and thicknesses (typically three to six inches). “You want to get the biggest bouldering pad you can afford that fits comfortably on your back, because that will cover more ground for you to fall on,” Bridgeman says.

Don’t think you can save money by using an old mattress instead. As Bridgeman explains, bouldering pads are made of very high-density foam that’s designed to absorb a lot more than a mattress can.

You can buy or rent crash pads at climbing shops and many outdoor gear retailers. Climbing gyms already have bouldering pads, so you only have to worry about buying or renting a pad if you’re venturing outdoors. You may not need a pad if you’re climbing with a harness and ropes, but feel free to add it as an extra layer of security if you’d like.

Apparel You can buy climbing-specific apparel if you’d like, but all you need as a beginner is apparel made of sweat-wicking materials like polyester, spandex, bamboo, and wool. “Any type of workout apparel is fine as long as you have the ability to move in it, so nothing constricting,” Bridgeman says. He recommends well-built yoga apparel from brands like Lululemon and PrAna, because these can typically withstand abrasive rock. “Otherwise, you’re going out and buying new pants every few months,” he notes.

Don’t worry about buying ropes yet. As a beginner, you’ll use the equipment at the climbing gym, boulder, or climb with an experienced outdoor guide. Don’t try to use ropes on your own without proper instruction and supervision.

You probably climbed trees as a kid, but chances are you need a bit of encouragement to climb as an adult. “It’s pretty daunting to just buy a bouldering pad and then go out to a boulder in the middle of nowhere and climb up,” Bridgeman says.

Use these tips to ease into rock climbing:

Go to a Climbing Gym

A climbing gym is a great place to relearn the art of climbing. Often, climbing gyms allow you to simply show up and start climbing after completing a waiver and a video or person-led orientation. Many climbing gyms offer bouldering areas, auto belays (a device that allows you to climb roped walls without help from another person), and lead climbing options (this requires expert instruction).

All you have to do is pay close attention to safety rules and instructions, follow any rules posted on the walls, and stick to the beginner climbing routes. All routes are color-coded to indicate their difficulty level. “As long as you're following the beginner color, you're doing it correctly,” Bridgeman says.

Progress Slowly

Climbing is fun. Navigating the different climbing routes also presents an exciting challenge. “You kind of get addicted to it, and you want to get to the next difficulty level every time you go climbing,” Bridgeman says. The problem is, many people try to advance too quickly and wind up injured.

Rock climbing has a grading system that’s used to rate the difficulty of a climb. There are different grading systems, but the Hueco or “V” scale is the system that’s most widely used for bouldering in North America, according to REI, while the Yosemite Decimal System (YDS) is used to grade technical rock climbs. The “V” scale ranges from VB (the easiest level) to V16 (the most advanced level), while the YDS scale ranges from 5.1 to 5.15.

As you move higher on the scale, the climbing holds (where you grip the rock wall) continue to shrink and become more awkward to navigate, and further apart. “Imagine grabbing onto a monkey bar, which is really easy to hold, and then imagine grabbing onto an edge no thicker than a dime,” Bridgeman says. The tendons in your hands and arms suddenly have to exert a ton of force to be able to grip that dime edge.

It takes time for your tendons to adapt to the stresses of climbing. If you try to progress through the grading system too quickly, you run the risk of a tendon rupture, Bridgeman says. That’s why he suggests climbing at the same difficulty level for a few months before moving up.

If you’re starting out, climb two to three days per week with at least one day off in between. Bridgeman suggests you stick with V0 to V1 for at least two months and V2 to V3 for four to six months.

Take a Climbing Class

Take a class at your climbing gym if you want more guidance or you’re ready to elevate your climbing skills. You can typically find classes to suit a variety of experience levels and goals, from learning the basics of indoor climbing to specific skills like outdoor climbing and rappelling (using ropes to lower yourself down a steep slope).

The quickest way to make your rock climbing workout more challenging is to attempt a more difficult climbing route or “problem.” But as we noted earlier, it’s important not to progress too quickly through the grading system. So, until you’re ready to tackle the next level, you may want to try other approaches to make your climbs more challenging. Here are a few ideas:

• Speed up. Time your climbs, aiming to complete each attempt a little faster than the last.
• Rest less. Gradually shorten your typical rest time between climbs until you’re able to eliminate recovery altogether. “It’s similar to the concept of supersets in weight training, where you move quickly from one exercise to another with minimal rest,” Julom says. “This can enhance both your muscular strength and cardiovascular fitness.”
• Change your grip. Experiment with different grips, like climbing without using your thumbs or trying to keep only one hand on the wall at a time. “This not only makes the climb more challenging but also helps improve your grip strength and technique,” Julom says. “It forces you to get creative and use what you have more effectively.”
• Use “silent feet.” Aim to place your feet on the rock and holds as quietly as possible. “It might sound simple, but this technique requires a high degree of control and precision, making your workout more challenging,” Julom says.

You’ll need the proper nutrition to fuel your climbing workouts, particularly if you have to hike to your climbing spot. Use these guidelines to plan your nutrition strategy.

Before

If it’s been a few hours since your last meal, eat a small carbohydrate-rich snack 30 to 60 minutes before your climbing workout, says Emma M. Laing, PhD, RDN, director of dietetics at the University of Georgia in Athens and national spokesperson for the Academy of Nutrition and Dietetics.

A few snacks she recommends include:

• A banana
• A serving of pretzels
• A serving of dried fruit
• A plain bagel
• A cup of applesauce

Avoid carbonated beverages if they tend to upset your stomach, as well as spicy, high-fat, or high-fiber foods two to four hours before your workout to keep bloating, gas, and sluggishness to a minimum, Dr. Laing adds.

During

If you’re hiking to an outdoor climbing location or climbing longer than two hours, be sure to pack some snacks. Tracy Lockwood Beckerman, RD, a registered dietitian based in Greenwich, Connecticut, recommends picking foods that travel well and are easy to digest. Carbohydrates are your main source of energy, so you want that to be on the top of your snack list.

A few great options include:

• An energy bar
• A nut butter squeeze pack and crackers
• A smoothie pouch
• Fruit
• Pretzels

Staying hydrated is also important, so sip water in between climbs. If the activity is less than 60 to 90 minutes, water will suffice. You may add an electrolyte tablet (to mix in water), particularly if you sweat a lot. If the activity is greater than 90 minutes, consider a drink with carbohydrates in it. This will improve your endurance and performance.

After

You might not be ready for a meal immediately after your climbing workout. At the very least, try to eat a small snack within 30 minutes of your last climb to kickstart your recovery. Look for snacks that contain protein for rebuilding muscle and carbohydrates for restocking the glycogen (energy) you used during your workout, Laing says.

She suggests one of these snack options:

• 1 cup of low-fat chocolate milk
• An apple with 1 tbsp of nut butter
• A protein bar
• A ¼-cup of dried fruit, nuts, and seeds
• A ¼-cup of hummus with raw vegetable slices

If you’re ravenous and ready for a meal post-climb, consider:

• A turkey sandwich on whole-grain bread with a few slices of lettuce and tomato
• Spaghetti (½ to 1 cup of cooked pasta) with meatballs (3 to 5 ounces of ground beef or turkey) and sauce (½ to 1 cup)
• A burrito with rice (¼ cup, cooked), beans (½ cup), and a hearty scoop of vegetables (good options include tomatoes, corn, spinach, peppers, and onions)

Organizations

USA Climbing

USA Climbing is the national governing body of competition climbing in the United States. In addition to hosting competitions, USA Climbing offers plenty of resources for new and experienced climbers. Check out the at-home climbing workouts, nutrition and hydration guides, and directory of climbing gyms.

Websites

Gear Coop

Headquartered in Southern California, Gear Coop is your one-stop shop for climbing and outdoor gear. This online retailer sells climbing shoes, chalk, crash pads, ropes, and more. Plus, you can find gear for other outdoor activities, such as fishing, hiking, cycling, and camping.

Backcountry

Backcountry is another great online retailer that sells climbing gear. Shop shoes, helmets, chalk bags, apparel, and more. Backcountry also offers a blog where you can read up on climbing, along with other outdoor sports like surfing, skiing, hiking, and paddling.

Books

Learning to Climb Indoors

This handbook is a must-read for every beginning indoor climber. Author and veteran climber Eric J. Hörst covers everything you need to know to get started, from what to expect on your first visit to a climbing gym to basic gear to physical conditioning. And as you progress, read up on advice for transitioning to an outdoor climbing wall.

Rock Climbing: The Art of Safe Ascent

Written by world-renowned rock climbers John Long and Bob Gaines, this guide covers rock climbing safety from A to Z. It includes 336 pages of basic and advanced safety techniques, equipment comparisons, and more. This book is a comprehensive safety resource for new and experienced climbers alike.

Podcast

Enormocast: A Climbing Podcast

For those who can’t get enough of climbing, there’s the Enormocast podcast, hosted by climber Chris Kalous. Each episode delves into some aspect of the climbing life through discussion, interviews, and perspective gleaned from Kalous’ 27 years in the sport. With more than 200 episodes to dig into, this podcast will keep you entertained for a long time.