Is Indoor Rock Climbing a Good Workout? Top 10 Amazing Benefits (2022)

Is Indoor Rock Climbing a Good Workout? Yes, it is — indoor rock climbing is a great and physically difficult full-body workout.

Climbing keeps you young by requiring you to stay light and flexible while simultaneously growing muscles.

It’s not a powerlifting or marathon workout, but rather an all-around one. It aids in the reduction of stress,

The development of muscular and mental stamina, as well as mental training.

Is overweight unhealthy? However, being overweight is a medical problem because it can have a negative impact on a person’s health.

Obesity can cause health concerns such as diabetes and heart disease.

Obesity can have a negative impact on a person’s joints, respiration, sleep, mood, and energy levels.

Many people are finding how rock climbing and bouldering can be a fantastic workout as new climbing gyms launch at a rapid rate.

Allow us to remind you of the benefits of rock climbing for workout.

For beginners, indoor rock climbing is far safer than outdoor rock climbing.

Is Indoor Rock Climbing A Good Workout? Yes Here Are 10 Surprising Benefits

Is Indoor Rock Climbing A Good Workout

1. In One Workout, You’ll Get Both Cardio And Strength Training.

Rock climbing, believe it or not, can work a range of muscles in your body. Many main muscles, including your biceps, triceps, abs, obliques, trapezoid,

Deltoids, quadriceps, lats, calves, and more, will be targeted and strengthened, notably your forearms!

After a great climbing session, you’ll most certainly be hurting in that area the next morning. It was really worth it!

2. Rock Climbing Is A Difficult Exercise.

Climbing rocks is a strenuous activity. It engages your entire core as well as all of your major muscles.

Climbing puts your balance, coordination, and physical ability to the test. It also puts mental and physical stamina to the test.

3. Climbing Us A Full Body Workout

Working your way up the wall with handholds and footholds at the gym or at the crag will need the use of your entire body.

Climbing is a full-body activity that can help you lose weight and get in shape. You’ll learn to use your entire core as you progress.

4. It Can Help You Lose Weight And Lower Your BMI.

Climbing rocks is an excellent kind of exercise for burning calories and fat.

Depending on your size and the intensity of your climbs, rock climbing can help you burn anywhere from 300 to 800 calories every hour.

If you weigh 155 pounds, you can burn 409 calories each hour rock climbing, according to Harvard Health (70.4 kg).

If you climb hard and don’t take long breaks between climbs, you’ll burn a lot of calories, which will help you lose weight and keep your BMI in check.

5. Improves Flexibility.

As you continue to rock climb, your range of motion and flexibility will improve. As you climb your way up the wall to the top,

You’ll have to get creative in order to reach the handholds and footholds. You’ll put your body through a range of fascinating contortions,

From heel hooks to offwidths. There’s a reason why rock climbing and yoga have so many of the same fans.

Mental Benefits: How Climbing Feeds Your Brain?

If you’re excited about climbing’s physical benefits, we’ve got some good news for you. Climbing has a slew of mental advantages as well.

When you take up a difficult new course (or return to an old one), you’re exercising both your body and your mind. Here are a handful of the mental benefits you’ll gain:

6. Your Mind Is Both Cleared And Challenged.

Climbing is also beneficial to one’s mental health. It helps you overcome your phobias of heights and falling by reducing tension,

Challenging your brain with problem-solving, elevating your mood and general happiness.

7. Banish Boredom

If jogging around your block (or, worse, beating it out on the treadmill) bores you to tears, climbing will provide cerebral stimulation and challenge.

Every time you climb, you’ll have to solve problems (like where will you put your foot next?) and integrate your mind and body.

It’s also a constant competition with oneself as you strive to better. Climbing is both enjoyable and hard,

And it teaches you how to deal with pressure in a safe and supportive setting.

8. Minimize Depression Symptoms

Climbing’s mental features, such as decision-making, planning,

And focus, strengthen neural pathways in your brain and can help you enhance your general mental performance.

Climbing, more than any other form of physical activity, has been shown to lessen depressive symptoms,

Increase coping abilities, and reduce anxiety. Climbers may benefit from these advantages because climbing necessitates a higher level of mental focus,

According to researchers. As they go through the climb’s hurdles, participants have a greater sense of control over their results.

9. Overcome Your Fear Of Failure

Are you worried about a project or an exam that’s coming up?

Are you afraid of making a fool of yourself in front of your peers or making a career mistake?

Climbing can aid in this process. Everyone is afraid of falling the first few times they confront a wall, but it’s sometimes better to just get it out of the way.

Because you’re in a safe atmosphere, falling can be more of a learning experience than a disaster.

You’ll be more eager to try new techniques, take risks, and challenge yourself as you overcome your fear.

10. Heart Disease And Blood Pressure

These disorders are well-known nowadays. A sedentary lifestyle and being overweight are fundamentally linked to diseases including diabetes,

High blood pressure, and high cholesterol.

Indoor rock climbing is a terrific method to enjoy rock climbing even when it’s cold outside and most people are glued to their televisions or laptops.

Rock climbing, like other sports, helps you improve endurance and strength, which might help you battle illnesses.

7. Rock climbing Exercises At Home

1.Door Frame Pull-ups (Upper body)

Make sure the wood frame above your door is firm by hanging a few things from it for a few seconds.

Pullups should be done in shorter sets rather than all at once. When completing these pull-ups,

Employ an open crimp position with your thumb down, not wrapped, like you would on a hangboard.

You despise crimps, I know. Find a tree limb alternative if your fingers aren’t up to it!

If one side of the branch is higher than the other, switch which arm is higher to make these pull-ups more balanced.

If you’re having trouble with your door frame pull-ups, try putting yourself beneath a table or a railing (as seen above),

With your legs hanging out where the chairs would be, and wrapping your hands around the table’s edge, palms in.

Keep your feet on the floor while you pull yourself up and down.

2. Textbook Hold (Grip)

Unless you’re always climbing pinches, grip strength is difficult to develop.

Walk around the house or block several times a day with a large book in your hands to maintain your grasp firm.

Think Harry Potter and the Order of the Phoenix, War and Peace, or Infinite Jest when it comes to novels.

As if you were carrying a luggage, your hands should be at your sides, fingers holding the book’s spine.

As I changed courses, I used to stroll about with my history book clutched between my fingers.

(As if anyone in high school needed an excuse to call me weird.)

3. Plank (Core)

Climbing requires core strength. It enhances your balance, improves the precision of your footwork, and gives you more control over your motions.

To plank, start by doing a push-up. Ensure that your back is straight and that you maintain this position for as long as possible.

If you’re having trouble staying in the push-up position, bend your elbows 90 degrees and drop down to rest on your forearms for as long as you can.

Are you up for a challenge? While in the pushup posture, try elevating your opposite leg and arm.

Switch from planking with your right leg in the air to planking with your left arm in the air, holding each posture for as long as you’d like.

4. Tricep Dips (Upper Body)

A good corner problem with a plethora of mantels is one of my favourite things to see. This requires a lot of tricep strength.

Place your feet on one chair with your legs spread, and your hands on the other. Dip down with your head up and your legs straight,

Then push yourself back up. Hold the top posture for 10 seconds before lowering yourself. This will give you an abdominal workout.

5. Single-Leg Toe Touches (Lower Body And Balance)

Climbing requires a high level of balance. I can’t tell you how many times my climbing teacher forced me climb a slab while holding tennis balls

In order to improve my foot balance. Stand with your right leg raised slightly off the floor and your left leg behind you.

Squat down and touch your left hand to your right big toe with your right leg, then stand up.

During the entire exercise, keep your left leg in the air behind you. Continue on the other leg.

Sterilize and set an open paper bag on the ground in front of you if you want to make it a game.

Try to grab the top of the paper bag with your teeth each time you bend down and bring it back up.

Cut a part of the top off the bag each time you can grab it to make it shorter. Slowly perform this movement, focusing on your balance.

6. 30-Second One-Legged Balance Stand (Balance)

“Oh, you think you’re tough?” is a phrase I like to use. Take a look at this exercise.”

Face a wall and stand 5 inches in front of it. Place your hands in front of you, hovering just in front of but without touching the wall.

Raise one foot off the floor while closing your eyes. For 30 seconds, try to balance on the opposite foot.

Don’t be fooled: this is a difficult task. If you think you’re falling, let your hands catch you against the wall, but try to adjust your falling motion with your foot first.

Consider your balance carefully, and put all of your effort into maintaining a solid ankle. Climbers with strong ankles are stronger climbers.

7. Forearm Strength

Coming down from a hill with your forearms pumped is almost unrivalled. All types of climbing, notably sport and multi-pitch, require forearm strength and endurance.

You’ll need three items for this activity: Something cylindrical (such a hard plastic water bottle, a rolling pin, or an empty wine bottle);

Can of soup or beans (p-cord or a shoelace can work in an emergency).

Tie one end of the rope around the water bottle and the other end around the soup can,

leaving a decent length of rope between them. Holding the water bottle sideways in both hands,Slowly twist it with your hands, ravelling the rope around the bottle and bringing the can closer to you.

Slowly unravel the rope by reversing the motion. Rep till you get a nice sweet burn! Try attaching numerous objects to the rope’s end to make it more difficult.

Is Rock Climbing Good For Weight Loss?

Rock climbing is a fun and adventurous sport, but many people are unaware of its amazing health and weight-loss benefits.

Rock climbing’s aerobic and strength training, as well as the general levels of fitness required to climb,Can be incredibly beneficial to someone looking to lose weight or improve their fitness levels.

Many medical ailments benefit from weight loss, and rock climbing is a great method to lose a few pounds.

Check with your doctor first if you have diabetes, high blood pressure, or high cholesterol.

You will burn more calories throughout the day as a result of the aerobic activity and muscular strengthening. We have write a dedicated article about “is rock climbing good for weight loss.”

Is Rock Climbing A Sport?

Climbing is a sport in which participants ascend, descend, or traverse natural or man-made rock structures.

Climbing is a physically and intellectually difficult sport that puts a climber’s strength, endurance, agility, and balance to the test, as well as their mental fortitude.

Is Rock Climbing A Full-Body Workout?

Yes. Rock climbing is a full-body workout that relies on the strength of your glutes and leg muscles to move you upward.

Back: Yes. To keep you stable on the wall, muscles like your rhomboids, trapezius, and lats work together with your core.

Is Climbing Good For You?

Climbing’s level of activity can aid in the prevention of heart disease, hypertension, high blood cholesterol, and diabetes.

These disorders can be prevented and your long-term health can be improved with strong cardiovascular activity and less stress.

It is beneficial to your mental health.

Is Rock Climbing Good Cardio?

Cardiovascular Health Through Climbing

Climbing rocks raises your heart and respiration rates, making it a good cardio training option.

For most people, both indoor and outdoor rock climbing provide a total-body aerobic workout, especially if rest intervals are kept short between climbing bouts.

Is Rock Climbing Cardio Or Strength?

This is an interesting question.

Most individuals are unaware that there are four different types of exercise. They are as follows:

  • 1: Balance
  • 2: Cardio
  • 3: Flexibility
  • 4: Strength

Climbing is one of the few activities that requires all of these exercises on a regular basis.

Different routes, grades, and styles (Static or Dynamic) will decide which is used more often, but rock climbing as a whole need these four.


Balance is the most surprising item on this list, yet it is important to remember.

This is due to the fact that static movements require a lot of balance to keep your centre of gravity close to the wall.

This is why tightropes and balance boards are frequently found in gyms’ training areas. Balance is required on slabs and static boulders.


Any rigorous physical exercise, such as rock climbing, will leave you puffy. To avoid and manage getting inflated, you’ll need to breathe heavily

(Your forearms getting swollen with acid as a result of over gripping holds).

On all types of routes, you’ll require it.


Rock climbing necessitates a great deal of flexibility. We need it to gain better footholds,

locate better places, and reach better footholds. Oh, and there’s the occasional entire split, too. On slabs, this is the most prevalent need.


Strength is the ultimate type of workout. It should be quite self-explanatory. Pull yourself up using your arm muscles.

To double dyno, use leg muscles (a two-handed jump for another hold.) Overhangs and roof climbing, in particular, necessitate strength.

Climbing rocks is difficult, but it is also enjoyable and rewarding. It’s a great workout that you should absolutely try.

It has the potential to revolutionise your life, and it is definitely worth a shot.

Does Rock Climbing Build Muscle?

Yes, it is possible to do so to some extent. The back, shoulders, and arms will gain the most size, while your legs will gain some strength and mobility

(But not much, if any, extra size, because the ‘weight’ or intensity is too low to generate substantial leg muscle size).

Strength, endurance, mobility, and agility, rather than size, will most likely be the areas where you experience the most gain.

Climbing develops a terrific type of “overall” fitness that benefits you in a variety of other everyday activities.

What Muscles Does Rock Climbing Work?

Almost every muscle group. All muscular groups are included. Try books, arrets, fissures, slabs, chimneys, manteles, smears, overhangs,

Tunnels, gastanunt pulls, balancing on slabs without hands…Please let me know if there is anything I can do to help you out.

Standing on your toes and letting your legs perform the majority of the effort should work up your calf muscles the most.

Use your legs to raise yourself up on your climb by utilising your Gluteus maximus (biggest muscle in your buttocks).

Your upper body and arms will be overworked if you use poor climbing technique.

This is the sign of an inexperienced male climber who is too masculine to learn vertical ballet and too macho to learn from the good female climbers.

Who figured out how to climb long ago because they never thought they could improve their climbing by doing 500 chin ups in a row.

Macho dudes are a bunch of jerks. Still need more info about “what muscle does rock climbing work” visit our full article.

Rock Climbing For Strength Training?

These workouts should be supplemented with time spent in a climbing gym or outside.

Work on improving hand, finger, and grip strength if you have access to a climbing gym or climbing training tools.

Perform these workouts two to three times a week, depending on how frequently you climb.

Rock Climbing Weight Loss Success Stories?

  • Name: Todd Hoyt
  • Age: 37
  • Home: Grand Junction, CO
  • Steve-O | BTS
  • Play Video
  • Occupation: Marketing and media director
  • Height: 5’9″
  • Time Required to Reach Goal: 12 months
  • Weight Before: 188
  • Weight After: 136

The Gain

After having a solid profession and a great marriage in his late twenties, Hoyt was seduced into a sedentary existence.

“When you’re content with your career and your marriage, health seems to take a back seat,” he says.

He placed a lot of strain on his belt by eating fast food and not exercising.

The Change

In June 2003, Hoyt’s bliss was crushed when his wife died of kidney stone problems.

“When you lose someone you care about, you can either make a horrible decision or take the harder way and tell yourself,

‘Life is short.’ I had a terrific time with my wife, and I’m going to work on becoming a better person than I was before,’

Adds the author “he declares Hoyt chose the latter, altering his diet and working out at the gym for a year, losing 50 pounds.

The Lifestyle

Hoyt’s diet is heavy on the front end, with dinner often served at breakfast and meals spaced out throughout the day. Steak, beans, rice, oatmeal,

And spinach salad were part of a recent morning meal, with four or five snacks during the day. “When I go out to dinner with my buddies,”

Hoyt says, “I’m not even hungry.” On weekdays, he lifts weights three times a week, runs on the weekends, and dedicates a 20-minute workout to his abs.

The Reward

Hoyt’s weight loss success helped him cope with the loss of his wife, gave him focus, and enabled him to start a new life.

He completed his first triathlon in June of last year and has several more on the horizon.

“Right now, summer is fantastic for me,” he says. “It’s nice to have people paying attention to me at the beach for a change.”

Todd’s Tips

Take the difficult route.

“By focusing and making goals, you may get through some of life’s most difficult challenges. You must take things one day at a time.”

Food that is freshly prepared is preferable.

“If a food has a lengthy shelf life, it will also have a long shelf life around your waist.”

Snack late and eat early.

“If you stuff a lot of food into your stomach at the end of the day, it’ll just sit there and convert into fat over night.”

FAQ’s On: Is Indoor Rock Climbing a Good Workout?

Does rock climbing tone your body?

Climbing strengthens and tones a large area of your body, including your hands, shoulders, upper back, and even your legs. Your back, biceps, forearms, and shoulders will be the most visible aspects.

How often should I go indoor rock climbing?

Climbing should be done three times a week. If you’re a newbie, limit yourself to four or five days a week.

As your strength improves, you can transition to a two-days-on/one-off or three-days-on/one-off schedule. When you’re not training, one thing to consider is your rest and recovery time.

Is indoor rock climbing good for fitness?

Indoor rock climbing engages nearly every major muscle group in the body, making it an excellent whole-body workout alternative to the gym.

You’ll haul your body up the wall using the major muscles in your arms and legs, while your abs keep you stable and balanced.

Can you lose weight indoor rock climbing?

Rock Climbing is a great workout, but it can be difficult if your body isn’t up to it. Many medical ailments benefit from weight loss, and rock climbing is a great method to lose a few pounds.

Check with your doctor first if you have diabetes, high blood pressure, or high cholesterol.

How many calories do you burn doing indoor rock climbing?

We found claims ranging from 500 to 900 calories per hour (including a fascinating calculation of calories burned while rappelling).

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