Rock Climber Gym Workout Routine

Rock climbing is an excellent workout for your entire body. It builds muscle, strengthens bones, and improves coordination. And, it’s a lot of fun!

If you’re new to rock climbing, start by investing in a good pair of shoes and some chalk to keep your hands dry. Then, find a gym with a variety of climbing options, such as bouldering, top rope climbing, and lead climbing.

Most gyms offer beginner-friendly classes that will teach you the basics of belaying (securing the rope for your partner) and climbing technique. Once you feel comfortable with the basics, you can start working on more challenging routes.

Here is a basic rock climber gym workout routine that you can use to build strength and improve your technique.

The Benefits of Rock Climbing

Whether you’re a beginner or a seasoned climber, rock climbing can provide you with an excellent workout. It’s a great way to build strength, endurance, and flexibility, and it can also be a lot of fun.

There are many benefits to rock climbing, including:

  • Improved cardiovascular health
  • Increased muscle strength
  • Improved joint function
  • Increased balance and coordination
  • Improved mental health

The Best Rock Climbing Gyms

The best rock climbing gyms will offer a variety of routes and problems to keep you challenged, as well as a supportive community to help you reach your goals. Here are some of the best rock climbing gyms in the country.

  • The Spot Bouldering Gym, Boulder, CO
  • Earth Treks Climbing Center, Golden, CO
  • Rockreation Climbing Center, Los Angeles, CA
  • Sender One Climbing, Santa Ana, CA
  • Brooklyn Boulders, Brooklyn, NY

The Rock Climber Workout Routine

The rock climber workout routine is a great way to get in shape for the sport of rock climbing. This workout routine will help you build the muscles you need to be a successful rock climber. The routine is split into two parts, the first part is focused on building strength and the second part is focused on endurance.

The first part of the routine should be done 3 days a week and the second part should be done 2 days a week. The routine should take about an hour to complete.

The first part of the routine is focused on building strength. To do this you will need to use weights that are heavy enough to fatigue your muscles after 6-8 repetitions. You should do 3 sets of each exercise listed below.

  • Pull ups: 3 sets of 6-8 reps
  • Chin ups: 3 sets of 6-8 reps
  • Push ups: 3 sets of 6-8 reps
  • Dips: 3 sets of 6-8 reps
  • Shoulder press: 3 sets of 6-8 reps
  • Bicep curl: 3 sets of 8-10 reps
  • Tricep extension: 3 sets of 8 -10 reps

The second part of the routine is focused on endurance. To do this you will need to use weights that are lighter than what you used in the first part of the routine. You should still be able to fatigue your muscles after 12-15 repetitions. You should do 2 sets of each exercise listed below.

  • (Jog in place or jump rope) for 2 minutes: 2 sets
  • (Climb stairs or run) for 2 minutes: 2 sets


In conclusion, there are many different types of rock climbing workouts that you can do at the gym in order to improve your skills and increase your strength. Try out a few different routines and see what works best for you. Remember to warm up before each workout and to cool down afterwards.

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