1. Climbing Shoes Are Your Connection to the Rock

 

Your shoes are your greatest ally in climbing. They keep you on the wall, allowing you to stand on even the tiniest footholds. A poorly chosen pair can mean slipping off footholds, wasted energy, and, in extreme cases, even injury. The right shoes, however, provide confidence, allowing you to focus on movement rather than second-guessing your footing.

Climbing shoes are not one-size-fits-all. Different styles are suited for different wall angles and climbing disciplines. Neutral climbing shoes have a relaxed shape, offering comfort for long climbs and beginner-friendly support. They’re perfect for all-day routes! Aggressive shoes, on the other hand, have a downturned feature that focuses the power on the toes. These are ideal for overhangs and precision footwork, but can be uncomfortable for extended wear or unsuitable for slab climbing.

Lace-up shoes offer the most customizable fit, allowing for precise tension adjustments throughout the shoe. Velcro shoes provide convenience, making them easy to take on and off, which is excellent for bouldering or if you bought a pair that is slightly too small. Slip-on shoes offer a sock-like fit with a minimalist design, enhancing sensitivity.

 

2. A Climbing Harness Keeps You Hanging

cropped view of muscular african american man wearing orange shirt and alpine harness, bouldering

A harness keeps you securely attached to the rope, distributing force evenly if (when) you fall. It allows you to clip into protection points, belay a partner, and hang comfortably when working on a route.

A harness comprises a waist belt, leg loops, gear loops, and belay loops. The waist belt should sit snugly above your hips. Leg loops can be adjustable or fixed, so measure yourself if you’re buying online. Gear loops hold your gear, while the belay loop is the strongest part of the harness and is responsible for handling your weight.

Sport climbing harnesses are typically lightweight with minimal padding. Many trad harnesses have extra loops to hold more gear. Alpine harnesses are ultra-light and designed for layering over bulky clothing in icy conditions.

Your harness should be snug but not restrictive. It should not be so loose that it can be pulled down, but it should not be as tight as a corset, either. A good rule of thumb is to fit two fingers under the waist belt, but not more. Leg loops should be secure but allow for a wide range of motion.

 

3. Climbing Ropes: Dynamic vs. Static

Dynamic ropes stretch to absorb the force of a fall, making them essential for lead climbing. Static ropes, which don’t stretch, are used for rappelling, hauling gear, and rescue scenarios. You’ll typically only use a dynamic rope.

Thicker ropes (10 mm+) are durable but quite heavy. Many climbers like to use these if they’re setting up a top rope. Thinner ropes (8.5mm–9.5mm) are lighter and ideal for alpine and sport climbing. Don’t forget about the length, too. Most climbing gyms require 40m ropes, while outdoor sport routes often need 60m or 70m. You should always look ahead to see what length of rope you need before climbing!

Even if a rope looks intact, unseen damage could compromise its integrity. Inspect them regularly, and retire ropes after a significant fall, excessive wear, or after five years of regular use. If not used regularly, definitely retire it after 10 years.

 

4. Belay Devices and Why They’re Important

A belay device controls the rope, allowing you to arrest a fall, lower a climber, and safely belay your partner. Without these, everybody would still be body-belaying!

Tubular devices, like the ATC, are versatile and widely used. However, assisted braking devices, like the GriGri, have become much more popular in recent years. They add an extra layer of safety by automatically engaging in a fall.

Always follow the “brake hand never leaves the rope” rule. Keep proper tension, avoid cross-loading carabiners, and communicate with your partner, even when using an assisted braking device. These devices are used for your convenience and are great in the event of an accident, but they shouldn’t be treated as hands-free devices.

 

5. Helmets and How They Help

Portrait of woman wearing protective helmet in fitness studio

The reasons for wearing a helmet should be obvious, but if they aren’t, climbing involves risks, such as falling rocks, unexpected slips, and swinging into the wall. A helmet can prevent serious head injuries and should be considered non-negotiable.

A proper fit should be snug but not tight. The chin strap should prevent movement but allow for easy breathing. Test the fit by shaking your head; if it jiggles around, it’s too loose!

If your helmet has taken a brutal hit, replace it immediately. Cracks, dents, and compromised foam won’t protect you effectively. Even if they appear fine, most helmets should be replaced every five years.

 

Rock climbing is an activity that helps build muscle because it requires strength, focus, and persistence. From the outside, rock climbing looks like you need strong fingers and forearms to perform well. While it’s true that these will help you climb, they aren’t the only muscles you should pay attention to when trying to improve your climbing.

 

Many modern rock climbers recognize the need for cross-training. While climbing is an excellent way to build muscle, it’s crucial to understand how it can lead to muscle imbalances. Discover how climbing can strengthen your muscles and why it’s equally important to target different muscles off the wall to maintain a balanced physique.

 

Does Rock Climbing Help to Build Muscle?

black and white photo of a man climbing a wall

Yes, rock climbing helps to build muscle. You’re pulling and pushing your bodyweight up a wall countless times, so it better builds muscle!

 

Muscles that are frequently used while climbing and help to develop them are:

 

Forearms and Grip Strength: Rock climbing includes grabbing various holds that require finger, grip, and forearm strength.

 

Upper Body: The largest muscle groups that are built while climbing include the biceps, triceps, shoulders, and back. Pulling and pushing yourself up a climbing wall engages each of these muscles.

 

Core: From staying close to the wall to holding difficult body positions, the core is engaged to help move your body more efficiently. That includes the abdominals, obliques, and lower back.

 

Lower Body: While not used as much, your quadriceps and glutes are significant for helping push yourself up the wall.

 

By engaging in regular climbing sessions, you’ll not only enhance your muscle strength in these groups but also have a blast while doing so! Whether you’re conquering an overhang route that challenges your core to keep your feet on the wall or executing powerful shoulder movements on a dead-vertical wall, climbing will help sculpt these muscles while you’re enjoying yourself!

 

Can I use Climbing as my Only Form of Muscle-Building Exercise?

 

It is not recommended to use climbing as your only source of muscle building. Climbing doesn’t build muscle evenly throughout your body, and climbers tend to favor routes that suit their strengths, which only develops these muscles. However, climbing is still a great way to build strength and endurance, and when combined with other exercises, it can provide a well-rounded muscle-building workout.

 

Take a climber who only looks for delicate slab climbs; while they may have great calf and finger strength, they may lack shoulder and back muscles needed for more powerful climbing.

 

Even if you are the type of climber who seeks out all styles of climbs, you’ll only develop muscles that are directly related to performing climbing moves. While many muscles are used when climbing, they aren’t all used equally and can create an imbalance.

 

What Muscles Are NOT Used When Climbing?

 

The muscles not used as much when climbing are the legs, chest, and triceps. You still use these when climbing, but less than the first group because you perform pulling movements.

 

The problem with using climbing alone as a muscle-building exercise is that it’s easy to develop an imbalance in your muscles. Muscle imbalances occur when certain muscles are stronger or more developed than others. This can lead to poor posture or cause increased stress on joints and tendons. For instance, if your back muscles are significantly stronger than your chest muscles, you may find it difficult to maintain an upright posture, which can affect your climbing technique and efficiency. Cross-training can help prevent these imbalances by ensuring that all your muscle groups are equally strong and developed.

 

How Do I Deal with Muscle Imbalances?

 

You must strengthen your antagonist muscles to ensure you don’t develop any muscle imbalances, or if you already have and want to fix them. Your antagonist muscles are the opposite of your pulling muscles. When pulling, as you do when climbing, you primarily use the forearms, biceps, shoulders, and back. The opposite, or antagonist, is your pushing muscles: chest, triceps, and legs. Strengthening these muscles will help maintain a balance in your muscle development.

 

Rest assured, there’s a solution to muscle imbalances. Strengthening your push muscles will not only help correct any existing imbalances but also enhance your power in any movement. Even if you’re feeling sore from a climbing session, you can still work on your push muscles the day after, as these muscle groups won’t be as fatigued.

 

Take Away

 

Rock climbing is an excellent activity for building muscle and having fun. But remember that climbing doesn’t build muscle everywhere in the body and, over time, can cause muscle imbalances that can result in poor posture or pain. To ensure you don’t overdevelop some muscles over others, strengthen the antagonist muscles you use for climbing.