Does Rock Climbing Count as Cardio or Strength Training?

Rock climbing is more than just a thrilling way to test your limits it’s a workout that challenges your body and mind in unique ways. Whether scaling towering rock faces or navigating indoor climbing routes, climbers experience elevated heart rates and burning muscles. But does this make climbing a cardio workout, a strength activity, or both? Let’s break it down.

A Hybrid of Strength and Cardio

According to Juan Guardiola, a Chicago-based routesetter with nearly a decade of climbing experience, rock climbing combines elements of both strength and cardiovascular fitness. "To climb effectively, you need muscular strength, but good cardio fitness is essential for multiple attempts at a route and maintaining calm on the wall," Guardiola explains.

Research backs this up. A 2018 meta-analysis in the Iran Journal of Public Health found that rock climbing significantly improved measures of strength, such as handgrip and push-ups, as well as cardiovascular fitness, including VO2 max. This hybrid nature makes climbing a versatile and holistic workout.

Building Muscular Strength for Climbing

Climbing is a total-body workout that engages your upper body, core, and lower body to keep you stable and pull you from one hold to the next.

• Pulling Power: "Climbing relies heavily on pulling motions," Guardiola says. To prevent muscle imbalances, he recommends incorporating push-ups to counteract this repetitive movement.

• Core Stability: A strong core supports your climbing by creating a stable foundation for your limbs to operate from. Engaging your core also reduces the risk of back and hip injuries.

• Grip and Forearm Strength: Your fingers and forearms do a significant amount of work. Guardiola suggests using tools like a hangboard to train these areas.

The Role of Cardio in Rock Climbing

Though climbing doesn’t resemble traditional cardio workouts like running or cycling, it still demands a fit cardiovascular system. Moving your body weight against gravity raises your heart rate and taxes your endurance.

Endurance sports or aerobic activities can provide a solid foundation for climbing. "When I improved my cardio fitness, I could take more attempts at a route and recover faster," Guardiola shares. Improved cardiovascular health allows for steady breathing and a calmer approach, both critical for climbing success.

Getting Started

If you're new to climbing, indoor gyms are an excellent place to start. Many facilities offer rental gear and beginner classes to teach the basics of safety and technique. You might also find specialty climbing groups that create a welcoming environment, such as women-only or LGBTQ+ sessions.

To enhance your climbing abilities between gym visits:

• Practice finger and forearm strength with a hangboard.

• Build upper body and core strength with push-ups, pull-ups, planks, and squats.

• Boost cardio fitness with running, jumping rope, or CrossFit classes.

Nutrition for Climbing

Strength and cardio are crucial, but Guardiola emphasizes the importance of nutrition. "I hit a plateau in my climbing progress until I adjusted my diet," he says. Eating adequately and fueling with nutrient-rich foods ensures your body has the energy it needs to perform and recover.

A Versatile Workout with Endless Benefits

Rock climbing is an exhilarating way to combine strength and cardio training while engaging your mind. Whether you’re a beginner or a seasoned climber, this sport offers physical and mental challenges that keep you coming back for more.

Experience the thrill and benefits of rock climbing while embracing the spirit of exploration and innovation. Share this article or subscribe to our newsletter for more fitness inspiration.