Things You'll Need:
- Weights
- Pull-up bar
- Rock to climb
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Step 1
Focus on your overall strength-to-weight ratio. Body builders are very strong, but they don't climb well because they are so heavy. Good climbers are strong for their weight. Losing a few pounds of body fat could actually make you a stronger climber than if you gained a few pounds of muscle.
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Step 2
Do lots of pull-ups. Since climbing involves so much pulling, your back muscles are used extensively. Pull-ups are great for developing the back. It is always better to do a few pull-ups correctly than to cheat on a bunch of them. Focus on pulling your chin above the bar from a dead hang. Do as many as you can, then rest and do more until you reach 30. Remember, no cheating.
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Step 3
Crunch your way to a stronger core. Your abdominal muscles are used in every motion on the rock. Be sure that your core is strong. Torture yourself with stomach crunches, knee raises and leg lifts.
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Step 4
Squeeze your way to stronger hands and fingers. If you can't grip the rock, you'll fall. Grab a moderate-size weight by your fingertips, squeeze it and lift it straight up. Toss it into the air and catch it with the fingertips of your other hand. Toss it back and forth this way until your fingers scream with fatigue. The lifting should be with your fingers, not your arms. You can also do this with your body weight while rock climbing. Grab a narrow ledge with your fingertips and pull yourself up. Let go then stop your fall with the fingers of the other hand. Be sure you don't fall far if you miss.
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Step 5
Don't forget your legs, arms and chest. They are used in every step of climbing, as well. There are no weak spots on climbers. Lunges, squats and calf raises will add explosiveness to your legs. Curls and extensions will keep your arms strong. Push-ups and the bench press will pump your chest. Overall fitness is the key to strength training for rock climbing.
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Step 6
Rest after a workout. It is important to let your body recover. Rest allows your muscles to heal and get stronger. Avoid weight work for a day or two after lifting. Be sure to get a few days' rest before embarking on a rock climb.
