How to Boulder for Women

Bouldering is a form of extremely gymnastic rock climbing where people typically climb no more than 20 feet off the ground, they don’t use ropes, and they use “bouldering” pads to cushion their fall, along with chalk bags and specialized rock climbing shoes. In many ways, bouldering is the perfect activity for mothers or otherwise busy women looking for a quick, dynamic workout. Because women learn differently from men, it’s a good idea for females to keep some specific things in mind when learning how to boulder.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Bouldering pad
• Rock climbing shoes
• Rock climbing chalk bag
• Comfortable clothing--specifically for rock climbing

1. Take a women’s-only class at your local indoor rock climbing gym. In an all-female environment, you won’t have to deal with competitiveness that often accompanies testosterone-filled classes.

2. Learn some of the basic techniques of bouldering from an instructor who is familiar with teaching women. She or he will likely understand better how your body works and be able to give you advice on movement and technique that is tailored more specifically toward your needs as a woman.

3. Before you go outside, find friends to “spot” you. You will inevitably fall when bouldering. It’s a good idea to have one or two people below you safeguarding you by directing your falls. Plus, learn female-specific “spotting” techniques while in the climbing gym. Women don’t weigh as much, and so it’s important that women understand how to leverage their bodies when bracing a fellow climber’s fall, especially someone who weighs significantly more.

4. Buy free-flowing clothing. Yoga clothing and other athletic wear will work fine, but climbing clothing is designed to better accompany the unusual movements (heals over your head, for example) that are typical of climbing. Thus, it’s a good idea to buy climbing-specific and women-specific clothing.

5. Buy women-specific climbing shoes because they will fit better and make your climbing experience more fulfilling and more comfortable.

Tips & Warnings

• * Remember, women tend to excel in climbing because they have a lower center of gravity than men. Don’t be intimidated by the false assumption that you need incredible upper body strength to be a good boulderer. Body tension (i.e. core strength) and balance are equally important.
• * Stretch well before bouldering to ensure you don’t pull muscles. You will inevitably do difficult movements unfamiliar to your muscles.
• * In order to prevent injury and climb harder, warm up adequately by doing numerous easy problems before trying difficult ones.

Resources

• More information on the sport of bouldering.

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