How To Stay In Shape For Rock Climbing At 50 Years Old

How to Stay in Shape for Rock Climbing at 50 Years Old

May 26, 2011 | By Chris Sherwood

Depending on the difficulty level, rock climbing can be an intense sport that provides both an aerobic and a strength-training workout. Rock climbing depends on specific muscle groups in your legs, arms, shoulders and chest, which must be strong enough to pull you up the climbing surface. At age 50, these muscles naturally decrease in strength. This does not mean you have to give up climbing, but you will need to work on staying in shape.

Step 1

Perform free-weight and resistance exercises that target climbing muscles -- your triceps, biceps, shoulders, chest muscles calves, hamstrings and quadriceps -- at least two days each week. Consider using equipment like kettleballs, dumbbells and barbells for exercises that target rock climbing muscles, such as shoulder flexion, shoulder shrugs and military presses. Also use natural resistance exercises like pullups, pushups, lunges and squats.

Step 2

Use weight equipment to target specific muscle groups for climbing. Weight machines also provide better support for your body, which can be important for those with less core strength and balance, and can take the guesswork out of how to use weights.

Step 3

Train on indoor climbing walls in your area, which allow you to continue building the muscle strength needed to climb as you age. This allows you to keep your strength during the outdoor climbing off season.

Step 4

Include at least 150 minutes of moderate to intense aerobic exercise into your weekly routine to increase your lung capacity and endurance. This is crucial for rock climbing after 50, especially for more difficult and lengthy climbs. Meet this goal outdoors through hiking, biking or running, or indoors on equipment like ellipticals, stair climbers or treadmills.

Step 5

Take at least 10 minutes every day to relax and stretch your muscles, especially the muscles of your arms, shoulders and legs. Flexibility can decrease with age, which can affect your ability to move across the rock face or reach crucial foot or arm holds while climbing. Consider taking a stretching class such as yoga to increase your flexibility.