1. Start Somewhere
Having a solid basic fitness level is important for any type of climbing, whether you're bouldering or scaling a ledge 150 feet from the ground. The type of workout you begin with isn't important as long as it gets you moving. Get into shape by running, cycling, swimming, or any other activity that gets your heart rate up. Your goal is to build your endurance so you don't get stuck in the middle of a climb.
2. Always Take Time to Do a Warm-Up
Rock climbers are susceptible to overuse injuries, especially tendinitis. You can prevent injuries by taking the time to warm-up and stretch before beginning a workout. Start your training session with a very light cardiovascular exercise, such as jogging or jumping jacks. Once your muscles are warm, stretch out, beginning with your feet and ankles and working your way up to your shoulders and muscles. You should follow the same warmup routine regardless of whether you're working out in a gym or rock climbing.
3. Climb the Walls
Climbing walls are an excellent way to get into shape for rock climbing. Your technical skills probably won't be challenged, but climbing walls provide a controlled environment to work the muscles used while climbing. Many gyms have indoor climbing walls. Take advantage of having a roof over your head to get in a climbing workout when the weather's bad. Try to incorporate climbing into at least three of your training sessions a week.
4. Total Body Workout
Rock climbing requires you to use nearly every muscle in your body, but some muscle groups are used far more frequently than others. When you're lifting weights, spend extra time building the strength in your hands, arms and torso. Weight machines that work your biceps, triceps and thoracic muscles are especially beneficial. If you can't get to a gym, use your own body weight as resistance by doing push-ups, sit-ups, crunches and pull-ups. Try not to neglect your lower body, as your calves and quadriceps will also feel the strain during a climb. Consider using a personal trainer, who can customize your workout to fit your goals and ensure you're weight training correctly.
5. Don't Overdo It
Training too much, referred to as overtraining, can have an adverse effect on your fitness level. While you're getting in shape for your climbing season, don't forget the importance of days off. If you're too tired or sore to workout, take a day or two off to let your body recover. If you find yourself exhausted in the middle of a training session, don't push yourself to finish at the same intensity level. Cool down, stretch out and try again a couple of days later.
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