However, rock climbing training is crucial at home or the gym because you won’t be able to accomplish it without good stamina and strength. To train yourself, you must take some time to warm up your body, build strength in your limbs, increase muscle endurance to get involved in strenuous activities, and build proper balance.

Many more tips and tricks are also involved in becoming an ideal rock climber, but before starting, you must have a proper workout plan. This guide shares a perfect rock climber workout routine to sustain your energy at the best levels.

Rock Climber Workout Routine - Training Guide For Beginners

Rock Climber Workout Routine - How to Train Rock Climbers?

Rock Climber Workout Routine - How to Train Rock Climbers

The first and most important thing to consider before rock climbing is to build pure strength in your body. Here we have elaborated on different strength and power-building stages to learn the hard parts of training.

Increase General Fitness

Before heading towards the hard parts, you must gradually build general fitness to increase strength. Learning only finger push-ups and pull-ups will assist in rock climbing, but other exercises are also involved in helping you reach the top level.

Enhance Muscle Endurance

For climbing, it is compulsory that your muscles should have some strength and can tolerate stress and strain. Along with muscle endurance, cardiorespiratory fitness is also required. Your heart must be strong enough to ensure proper blood pump when muscles are active.

Cardio Workout

It is advised to start a cardio workout twice a week if you are a beginner. Fix two days per week for cardio workouts and finish with some static activity.

Working out for almost 30 to 60 minutes will be sufficient to make your body fit for rock climbing training.

Find Out Your Strength

Enroll yourself or start strength training at home to find your strength endurance. Full body strength depends on the muscles when it comes to climbing. Most specifically, biceps and flexors are involved, but you must also train your antagonist muscles.

In order to build strength, ensure to fully train your back, chest, arms, core, shoulders, and lower body.

Get to Know Your Power Endurance

At this phase, your main focus should be on bouldering using small support of hang board work. Try different routes and do exercises to know if your body is ready in terms of fitness. Take some days for rest and resume the activities till you reach the final stage of training.

Rock Climbing Workout Plan For Beginners - Training Schedule

The whole training schedule or workout plan depends on your body's strength. Your workout plan will be tough if you have enough strength to climb often without taking maximum rest days. However, most people prefer investing 1 to 3 days weekly for strength training.

  • Your first day of workout will start with climbing.
  • The next day will be spent on cardio workouts such as cycling, running, and swimming.
  • On the third day, you will exercise the upper and lower body by doing some push-ups and pull-ups.
  • On the fourth day of the week, you can rest or do some light exercises that aren’t strenuous.
  • The fifth day will again start with climbing.
  • Spend the sixth day on strength training with upper and lower body exercises.
  • The last day of the week is good for cardio again.

You can do most activities on a gym climbing machine or at home to gather the energy required for climbing.

What Exercises to Do For Rock Climbing?

You can do multiple exercises to get your body ready for rock climbing. But before starting, consider some tips, such as doing exercises that can fit your body. Do not force yourself to do activities that your body doesn’t feel comfortable with, and lastly, do not rush or speed up things; rather, build strength slowly but gradually.

Upper Body Workout

Shoulder Press By Dumbbell

  • Carry dumbbells in your hands in a sitting or standing position.
  • Raise them above shoulder height by orienting the wrists in a way where your palms are in the forward direction.
  • Lower them slowly back at the shoulder.

Triceps Dips

  • Keep your hands and shoulder wide on the chair while your legs extend straight.
  • Bend elbows to the floor, making an angle of 90 degrees.
  • Then press your body lower to straighten your elbows to get into the initial position.

Pull Ups

Start with pull-ups on the door frame if you work out at home for rock climbing training. Make sure the door frame is sturdy.

  • Start with pull-ups in short sets, just like you do on a hang board.
  • Keep your thumb in an open crimp position, and do not wrap them around.
  • To make it easy, you must have done some finger exercise

Push Ups

Push-ups help strengthen antagonistic muscles, and you can do them differently. You can do elevated push-ups or spiderman push-ups as an exercise for rock climbing.

Curl Biceps

  • Hold a dumbbell in your hand when you are sitting on the chair.
  • Bend the elbow while curling the weight and make the dumbbells reach shoulder height.
  • Bring the dumbbells to the down position slowly.
Curl Biceps



  • Get your body into a push-up position.
  • Bend your elbows slightly at 90 degrees while keeping the weight on your forearms.
  • Stay in this position for longer.

Side Plank

  • Lie on one side of the body with extended legs on top of each other.
  • Raise your body with the support of your forearm.
  • Stay in the position for some time and switch it to the other side.


  • Lie on your back while keeping your hand flat on the floor.
  • Raise your feet from the ground.
  • Place one knee towards the chest while extending the other leg.
  • Start moving your legs just like bicycle kicks.


  • Lie on the ground by keeping your feet flat.
  • Put your hand on the back of your head.
  • Push your head towards your knees when rolling your shoulder off the floor.
  • Raise the shoulder to 4 inches off the floor.
  • Bring your head to a lower position slowly.

Workout For Fingers & Forearms


If there is a hardboard at your home, start exercising with it. It is the basic need to build strength and increase fitness.

Pulley Sprain

  • Put a rubber band at the tips of your fingers.
  • Spread fingers quite apart without bending your wrist.

Curl Wrist

  • Take a dumbbell in your hand and place your forearms against the position of your legs while hanging your wrist.
  • The palms should face upward direction.
  • Curl wrists by raising above the body and lowering them slowly.

Lower Body Workout

Lower Body Workout


  • Stand on your feet by keeping your shoulders apart.
  • Squat by bending knees and hips downward.
  • Keep repeating by standing and bending positions.


  • Stand and step ahead with one foot.
  • Lean forward by keeping the leg at 90 degrees and the back leg in a parallel position.
  • Get back to a standing position and do it a few more times.

Wall Sits

  • Keeping your legs straight, lean by your back on the wall.
  • Slide a bit to keep the knees at the right position by getting into a sitting position.


How Long Should A Rock Climbing Workout Be?

The rock climbing workout session should last for 1 to 1.5 hours at best if you want to stay confident for high-intensity workouts. If you want to reach standard levels, do this practice for 2 to 2.5 hours.

Is Rock Climbing An Effective Workout?

Rock climbing is one of the most effective and strenuous workouts that massively build muscle strength. You do full body exercise by additionally working out for the biceps, triceps, and other muscles. Rock climbing does a better workout job compared to going to the gym.

Wrapping Up

Following a properly maintained rock climber workout routine is best to ensure body fitness. Rock climbing is an ideal sport that requires maximum cardio, muscular strength, and tolerance.

You must have strong shoulder, back, and grip power. Therefore, to prepare a workout plan, you must consider all aspects to avoid unwanted events that can lead to physical harm.

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