Climbing requires a unique combination of strength, balance, and endurance—but you don’t need a gym or expensive equipment to build the muscles essential for peak performance. A well-structured bodyweight workout can help climbers of all levels develop core stability, upper body power, and lower body strength—all critical for improving climbing efficiency.
In this guide, we’ll explore key bodyweight exercises that have helped me stay strong during times when I couldn’t make it to the gym. Whether you’re training at home, in the park, or on the road, these exercises will help you enhance your climbing performance.
Table of Contents
Why Strength Training is Essential for Climbers
While tools like fingerboards and pull-up bars are beneficial, bodyweight training offers versatility and accessibility. Incorporating resistance training using just your body weight helps climbers build functional strength while also improving:
- Core Stability: Crucial for maintaining tension on steep routes.
- Upper Body Strength: Supports pulling power and endurance.
- Lower Body Control: Enhances foot placement and balance.
- Injury Prevention: Promotes joint stability and flexibility.
No-equipment exercises can be done anytime, anywhere—perfect for busy schedules or travel.
Bodyweight Exercises for Climbers
This is my go-to routine when I don’t have time to hit the gym. Use it as a starting point to find what works best for you, and feel free to add other exercises that suit your training goals. Staying consistent with bodyweight workouts can help maintain strength and keep you prepared for your next climb.
1. Plank Variations
A strong core is the foundation of good climbing technique, enabling you to maintain tension and stability on the wall.
How to do it:
- Begin in a forearm plank position, keeping your body in a straight line from head to heels.
- Engage your core, avoid sagging hips, and hold for 30-60 seconds.
Variations:
- Side planks (engage obliques)
- Shoulder taps (improve stability)
- Leg lifts (increase difficulty)
Benefits:
- Enhances core strength, stability, and endurance for overhangs and dynamic moves.
2. Push-Ups
Push-ups build strength in the chest, shoulders, and triceps—all crucial for pushing and mantling movements while climbing. This is by far my favorite exercise to do. Not only does it build strength, but it also stretches the shoulders, helping to improve posture and overall mobility.
How to do it:
- Start in a high plank position with hands shoulder-width apart.
- Lower your body until your chest is just above the floor, then push back up.
Reps: Aim for 10-15 controlled reps.
Variations:
- Diamond push-ups (focus on triceps)
- Incline push-ups (easier variation)
- Archer push-ups (increase difficulty)
Benefits:
- Boosts upper body endurance and supports explosive power on overhangs.
3. Bulgarian Split Squats
Strong legs are essential for power, stability, and precise foot placements, especially on slab climbs.
How to do it:
- Stand in front of a bench or elevated surface, resting one foot behind you.
- Lower into a squat, ensuring your front knee stays aligned over your toes, then push back up.
Reps: 8-12 reps per leg.
Benefits:
- Improves balance, single-leg strength, and endurance.
- Helps with high steps and dynamic foot placements.
4. Pull-Up Holds (Using Any Sturdy Surface)
You don’t need a pull-up bar—any sturdy ledge or tree branch works! Pull-up holds focus on grip strength and upper body endurance, both crucial for climbing.
How to do it:
- Find a secure grip point.
- Pull yourself up until your chin clears the surface and hold the position for as long as possible.
Sets: 3-5 holds, gradually increasing hold time.
Benefits:
- Builds isometric strength needed for locking off and sustained holds.
- Improves grip endurance for prolonged climbs.
5. Pike Push-Ups
Pike push-ups target the shoulders and upper back, critical for pressing movements and mantling techniques.
How to do it:
- Start in a downward-facing dog position.
- Lower your head towards the ground by bending your elbows, then push back up.
Reps: 10-12 reps.
Benefits:
- Strengthens shoulders and upper back, aiding in controlled presses and mantling on vertical and slab routes.
Integrate Bodyweight Workouts into Your Routine
To maximize the benefits of your bodyweight workout, aim for 2-3 sessions per week, focusing on different muscle groups and progressive overload. Here’s a sample routine:
Sample Bodyweight Workout Routine:
I like to perform each exercise for the recommended reps, resting 30 seconds between exercises. Complete 2-3 rounds.
- Plank Variations: 30 seconds per side
- Push-Ups: 10-15 reps
- Bulgarian Split Squats: 8-12 reps per leg
- Pull-Up Holds: Hold for as long as possible
- Pike Push-Ups: 10-12 reps
By consistently performing these exercises, you’ll notice:
- Improved grip strength for better holds.
- Increased endurance for longer climbing sessions.
- Enhanced control and balance on difficult routes.
Incorporating a bodyweight exercise routine into your climbing training can provide significant improvements in strength, endurance, and technique—without the need for expensive equipment. Whether you’re at home, outdoors, or on the road, these simple yet powerful exercises can help you build a solid foundation for climbing success.
Stay consistent, challenge yourself with variations, and watch your climbing performance soar!
FAQs
How to build muscle without lifting weights?
You can build muscle effectively using bodyweight exercises such as push-ups, planks, and squats. The key is progressive overload—gradually increasing reps, intensity, or adding variations to challenge your muscles.
How to start strength training without equipment?
Start by focusing on basic bodyweight exercises like planks, push-ups, squats, and pull-up holds. Perform 2-3 sessions per week, gradually increasing repetitions and difficulty as your strength improves.
Can bodyweight exercises replace gym workouts?
Yes, a well-structured bodyweight workout can provide similar strength and endurance benefits as traditional weightlifting, especially for climbers who require functional strength and flexibility.
How often should I do bodyweight strength training for climbing?
For best results, aim for 2-3 bodyweight sessions per week, allowing recovery days in between to prevent overuse injuries and muscle fatigue.
What are the best bodyweight exercises for climbing-specific strength?
Some of the best exercises include planks for core stability, pull-up holds for grip strength, Bulgarian split squats for leg power, and push-ups to build upper body endurance.
