Inspiration Rock Climb Training

How Climbing Can Give You the Best Rock Climber Body

Rock climbing benefits go far beyond the obvious. When you train for rock climbing, not only will you be able to move up in climbing grades and send harder routes, but you will also, with a little bit of planning and guidance, get the ideal rock climber body. Rock climbing is a full-body sport, so many of the exercises related to training for rock climbing will tone your arms, core, and even legs. Coupled with proper nutrition, rock climbing will give you your best body and climbers physique in no time!

Get ready to be the best version of you! | rock climbing body transformation
Get ready to be the best version of you!

Climbing Strength Training

A lot of rock climbing ability is strongly correlated to pure strength. Being able to do finger pull-ups and pushups (both normal push ups and dips), for example, will certainly help you get to the top of a climb. Especially when a wall is overhung with varied rock climbing holds that aren’t jugs, your strength and finger grip is the key to conquering big moves and powering to the top. You can start with training board workouts and finger hangs and then progressively adding weight.

Conveniently, the type of strength that you will need to gain for climbing will also help give you strong lean climbing muscle and a good build and form.

The weight room isn't just for weight lifters - Build climbing strength
The weight room isn’t just for weight lifters.

Rock climbing body building

It’s important to maintain a climbing strength training routine if you want to become a strong climber, and some of the following exercises could be useful to include in your training. Arm and back exercises such as pull-ups, push-ups, bicep/ tricep curls, wide-lat pulldowns, and triceps dips will be extremely helpful for gaining climbing-specific strength. Additionally, exercises that help with explosive/ dynamic strength, such as jumping rope, box jumps, and burpees, are also guaranteed to keep you in great physical form and rock climbing body.

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And don’t think that you’ll just make bicep gains in strength training for rock climbing! Leg strength is just as important, as high-steps and heel hooks require strong thighs, quads, and calves. Weighted squats, pistol squats, and calf raises can be great exercises for targeting the specific leg muscles that we climbers need, along with sculpting your lower half. Just remember to get guidance from a professional if this is your first time doing weight training, as performing the exercises incorrectly presents the risk of injury.

Weighted squats are a great leg exercise for rock climbers. - Build climbing muscle
Weighted squats are a great leg exercise for climbers.

Rock Climbing Benefits – Toning

Spending hours in the climbing gym or out at the crag will help you to maintain low levels of body fat and keep a toned body composition. Doing laps on routes in the gym burns a ton of calories, as do the often physically demanding approach hikes to climbing areas, so your climbing habits are likely to be quite conducive to having a toned, fit body composition.

Singapore women in travel - Batu Caves Kuala Lumpur | rock climbing body transformation
Photo was shot at Batu Caves at Kuala Lumpur

Aside from pure strength, it’s important for sport climbers to have a good level of aerobic fitness. Training endurance through cardio can be helpful when you’re trying to send a route at your limit, with little or no opportunity to rest, so it is important to include some sort of cardio routine into your rock climbing training, whether or not it be climbing specific. Cardio training will help you to keep your body fat levels low, so you’ll be able to see those toned muscles that are so confident boosting and important to your success as a climber.

Don't forget about cardio - best climbing exercises and workout for a tone body
Don’t forget about cardio!

Some examples of cardio that can help you as a sport rock climber are circuit training, interval training, running, biking, and swimming. Just note that doing too much cardio can possibly have negative benefits on your pure strength games, so it should be limited to just the right amount that you need to maintain your aerobic fitness levels and keep your rock climber physique in place.
Special bonus for some percentage of ladies who are looking to find a sport that tones specific target areas, rock climbing and bouldering is probably one of the best sports that can tone arms and butt, which are areas that tend to be more focused areas to train for women.

So worry not, with more climbing and practise, you will start looking really good in some of these razor back sports tops and snug fashionable climbing pants.

Core Training for Rock Climbing Body

Climbing is a full-body sport, and it’s vital not just to have strong arms but also a strong core. Body tension is often required to keep yourself from falling off of a route, and this comes from having a strong, toned core. Core training for climbing will not only help you become a better boulderer or climber, but also give you toned abs. There are endless exercises that can be helpful for your rock climbing, but a good rule of thumb is that the exercises should be high intensity rather than high repetition.

Equipment for rock climbing workout

There is a lot of affordable exercise equipment that can be very useful for core training for climbing. Ab wheels, yoga balls, medicine balls and believe or not – slacklining at home can give you a great core workout that will train you to become a better climber and perhaps give you a nice six-pack in the process.

Planks, push-ups, and even certain yoga poses can help you get great climber abs.  | rock climbing body transformation
Planks, push-ups, and even certain yoga poses can help you get great climber abs.

Climbing workout without equipment

However, if your gym doesn’t have some of this equipment, and you don’t want to invest in it yourself, there are plenty of bodyweight core exercises that will give you great abs and help with your rock climbing. Planks and plank variations can be extremely beneficial to your climbing abilities, as well as hanging leg raises and crunches.

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Good Nutrition for the climbers physique

Aside from physical training for climbing, an extremely important factor in becoming a better climber (and getting a better body in the process) is nutrition. You won’t see any progress in your climbing abilities or your physique if you are eating junk food all of the time. You also won’t be getting any stronger if you are not eating enough of the good, healthy food that gives you energy and promotes muscle growth.

Cook real, whole, healthy foods -rock climbing diet
Cook real, whole, healthy foods!

A pretty good rule of thumb that will make nutrition planning effortless is just to eat real foods! Protein sources such as lean meats, eggs, legumes, nuts, and seeds will help you get stronger, and complex carbohydrates like whole grains (oats, rice, quinoa, etc.), potatoes, and fruit will keep you full and fuel your workouts and climbs.

It’s also important to be sure that you’re including sufficient amounts of fiber into your diet. Fiber helps to keep you full, which will ward off excessive snacking, and is crucial for someone who wants to see the physical results of their training. Getting fiber from plant-based food sources, such as beans, whole grains, nuts, and vegetables, is much more recommended than taking a fiber supplement.

Oatmeal with fresh fruit is a great example of a healthy climber's breakfast - boulderer diet
Oatmeal with fresh fruit is a great example of a healthy climber’s breakfast.

Of course it’s fine to indulge every once in a while-you deserve an ice cream or a slice of cake after those long hours at the climbing gym! The key is balance, and maintaining a healthy diet will make all of your training pay off. Eating mainly natural, plant-based foods, along with being sure to include sufficient levels of protein, carbohydrates, and fiber into your diet, will ensure that all of your climbing training pays off, giving you your best body and look good and healthy in whatever outfits you wear!

Don't be afraid to hit the gym and get strong! | rock climbers physique
Don’t be afraid to hit the gym and get strong!

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Brain health and focus

Lastly, rock climbing really trains the mind to improve focus. When you set your mind to the next move and hold, you cut off all other distractions and force yourself to focus on getting that move done. No doubt there will be distractions like fear, wind element or background noise, you learn to switch it off to perfect the move.

Hence, if you have children, its best to start toddlers off climbing as a hobby at a young age, as these young ones learn to master the art of focus on the rock climbing wall and become less easily distracted and low attention span.

– QnA –

What does rock climbing do for your body?

Rock climbing helps strengthen and tone a huge proportion of your body, primarily your hands, shoulders, upper back and even legs. The more prominent you will see will begin with your back, biceps, forearms and shoulders. Rock Climbing also complements and boosts your performance in activities like yoga, pole dancing and even aerial silks.

Can you get ripped rock climbing?

Rock climbing may not bulk you up as well as lifting weights in a gym, but it will definitely help tones your entire body. Some of the obvious changes will be upper back and biceps, but the smaller more targetted parts will include forearms, calves ( if you really know how to use more lower body strength instead of arm strength).

Is Rock Climbing a good workout?

Rock climbing and bouldering is an ideal workout that helps tone and strengthen the body. However, it is not a replacement for cardio workouts like aerobic classes or running, which helps burn more calories and increase your heart rate. You will definitely lose some weight if you do more consistent bouldering and climbing, but just be mindful to monitor your body’s response. In view of the pandemic, while it might be harder to climb consistently at a gym, an option would be to train up at your own climbing wall and fingerboards. All in all, rock climbing will require a certain minimum level of fitness, strength and health condition to get the best out of it.

Your best body is a healthy body, so instead of focusing on results, focus on the process. The first step to getting your ideal body or see a rock climbing body transformation is loving the body that you have, so be sure to treat it with care, give it rest when needed, and be thankful that it allows you to do the thing that you love most-climb!

Best Rock Climber Body | climbers physique
If you put the work in, you'll see results! | rock climber physique
If you put the work in, you’ll see results!

Read other relevant articles about rock climbing:

How Climbing Can Give You the Best Rock Climber Body

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