New workout trends are constantly surfacing across media and news outlets. In the 70s, it was Jazzercise. In the 80s, it was aerobics. The 90s brought Tae Bo and spinning, while the 2000s brought Zumba and Crossfit. In the post-pandemic United States, fitness trends are leaving the club, and new sports are taking the stage, like pickleball, running, and rock climbing. Of these up-and-coming sports, some are fantastic for building cardiovascular endurance and others for strength. But only one provides a total body workout demanding anaerobic fitness, aerobic endurance, and pure strength. Any guesses on which sport it may be? Ding ding ding! You guessed correctly, it’s rock climbing.
Whether you’re a fitness guru looking to change up your training or someone who has dabbled in athletics and wants to establish a regular workout routine, rock climbing is a good workout! If you’re considering trying a new sport or fitness routine, consider why rock climbing will provide a fantastic (and exciting) workout!
What Makes Rock Climbing a Good Workout
- Target Your Entire Body
Rock climbing is a full-body workout. You’ll need significant upper body strength to perform certain moves and climb at a high level, but climbs will always demand strength from all muscle groups. At first, you may only feel fatigue and soreness in your upper body. Your core, back, and leg muscles will also get a workout as you learn better body positioning and footwork. Muscles you may have never worked out before will activate, the most notable being forearms, extensors, and finger tendons (goodbye to the days of struggling to open the peanut butter jar).
- Do it for Decades
Rock climbing is not just about high-intensity, competition-style bouldering. It’s a versatile activity that can be tailored to your needs and capabilities. Whether you’re a beginner or an experienced climber, recreational facilities offer climbs of all levels. This adaptability allows you to modify your sessions as your physical capabilities and workout needs change over time, putting you in control of your fitness journey.
- Modify as Needed
Do you have bad knees and can’t take bouldering falls? You can always rope climb. Or, if you have muscle strains or minor injuries, you can choose easier climbs or stay clear of specific holds thanks to the variety of climbs set in a gym and rock climbing hold designs. Remember, safety is paramount in rock climbing. Always warm up before climbing, use proper climbing techniques, and listen to your body. If you’re unsure about a particular climb or move, don’t hesitate to ask for advice from more experienced climbers or the gym staff.
- Improve Strength
Rock climbing is a fitness activity that can be adapted to different levels, targeting strength, power endurance, and endurance. As you progress, your muscular strength will increase due to the adaptive strain, a principle in exercise physiology that states that the body will adapt to the stress placed upon it. In other words, the more you climb, the stronger you’ll get. In addition to climbing, numerous strength training exercises complement climbing, such as pull-ups, push-ups, dips, unilateral leg exercises, and core workouts.
Of the two popular climbing disciplines, ropes and boulders, the latter is better for improving power. The climbs are short, complex moves linked into one climb.
- Improve Power Endurance
If you’re unfamiliar with the term, power endurance is your ability to exert near-maximum strength for a moderate amount of time. Pure power would be the equivalent of performing a one-rep max deadlift, whereas power endurance would be your ability to perform 3-5 reps at 70-90% of your max weight. Both bouldering and climbing ropes can improve power endurance as it depends on the effort you exert and the total time you spend climbing without rest.
- Improve Fitness (Endurance)
You’ll hear climbers refer to aerobic endurance as fitness or endurance training. Ropes climbing is usually the best way to target this system as you are climbing for longer. These endurance workouts are where you’ll come face to face with “the pump,” a feeling of tightness and fatigue in your muscles due to the accumulation of lactic acid. But put in enough reps, and you’ll be able to climb for hours before fatiguing.
- Find Friends and a Community
While physicality is often the measure of a good workout, the social aspect is equally important. A positive, supportive workout environment can enhance your experience and motivation. The rock climbing community is known for its welcoming and encouraging nature. The presence of motivated individuals in the gym can make your workout sessions more exciting and enjoyable, fostering a sense of belonging and camaraderie.
Have you been convinced to add rock climbing to your workout regime? It’s a great full-body workout, providing the capacity to improve across multiple fitness categories. The community is welcoming and motivating, and with modifications, you can climb for decades. All you need to do is find a local climbing gym near you, buy a day pass and rental gear, and try it (warming: you get hooked and spend your money on climbing gear and climbing trips)!