If you like your workouts mixed with adventure and adrenaline, then rock climbing may be the exercise for you.
Whether you’re climbing at an indoor rock gym or on real rock faces in the great outdoors, you’ll work muscles you never knew you had. And you’ll be surprised how fast you’ll break a sweat when you’re moving slow!
To be safe, you need to know what you're doing. So start by taking lessons at a rock climbing gym.
Intensity level: high
You can't really do "rock climbing light." Even relatively easy routes require a whole-body effort and intense concentration. Super-tough routes will push you to the limit!
Areas it targets
- Core: Yes. Your core gives you the balance and strength you need to hold your body close to the wall.
- Arms: Yes. Your forearms get a real workout from rock climbing, and your upper arms and shoulders pull you up when your legs can’t provide enough pushing force.
- Legs: Yes. Proper climbing technique relies mostly on the legs for power.
- Glutes: Yes. Rock climbing is a full-body workout, and you’ll need the power of your glutes, along with your leg muscles, to propel yourself upward.
- Back: Yes. Muscles like your rhomboids, trapezius, and lats work with your core to keep you stable on the wall.
What Michael Smith, MD, says:
Rock climbing is not for the faint of heart. But if you’re up for it, climbing will work you from head to toe, challenging you both mentally and physically.
Rock climbing can help you reach your peak fitness level and can mix things up to prevent workout boredom. Despite the intensity, climbing avoids the joint-jarring effects of high-impact activities like jogging and plyometrics.
That doesn’t mean it’s easy. Maintaining good control on the wall requires practically every muscle you have.
Is it good for me if i have a health condition?
Rock climbing is an excellent workout, but it can be rough if your body isn’t up for it.
Weight loss helps many medical conditions, and rock climbing is an excellent way to drop a few pounds. If you have diabetes, high blood pressure, or high cholesterol, check with your doctor first and get the OK.
The aerobic workout and muscle building will help you burn more calories throughout the day. If you have diabetes, ask your doctor what to do in case your blood sugar goes too low during exercise.