Climbing Training Plan: A Guide to Better Performance

Are you new to climbing and looking for a structured climbing training plan to build strength, endurance, and technique? Whether you’re tackling boulders or climbing routes, having a solid plan can help you progress efficiently while minimizing the risk of injury. I designed this training plan when I set my sights on breaking through my plateau as a beginner. It offers a balanced four-week approach that focuses on grip strength, movement skills, and endurance—key elements that helped me level up my climbing.

A man practicing hangboard training indoors, hanging from a fingerboard in a bright, spacious living area with natural light.
A climber practices on a hangboard in a bright indoor space.

Table of Contents


Climbing Training Plan for Beginners

Week 1: Building Technique and Base Strength

The focus of my training plan was to develop foundational climbing skills and overall strength. I wanted to build a solid base that would support long-term progress while improving my technique, grip strength, and endurance. This approach helped me break through early plateaus and gain confidence on the wall.

A climber carefully gripping a yellow hold on an indoor climbing wall, displaying concentration and effort.
A focused climber grasping a brightly colored handhold on an indoor wall.

Monday – Bouldering Session (Technique)

  • Warm-up: 15 minutes of easy climbing.
  • Climbing: Work on 4–5 easy boulder problems to focus on footwork and body positioning.
  • Technique Focus: Smooth movements and weight shifting.
  • Cooldown: 10 minutes of stretching.

Tuesday – Grip Strength and Antagonist Training

  • Warm-up: 5-10 minutes of light cardio.
  • Grip Training: 5-6 sets of 10-second bar hangs.
  • Antagonist Exercises: Push-ups, shoulder presses, and wrist curls (3 sets of 10 reps).
  • Cooldown: Stretch hands, wrists, and shoulders.

Thursday – Endurance Climbing

  • Warm-up: 15 minutes of gradual climbing.
  • Climb: Continuous climbing for 10 minutes (3 rounds with short rests).
  • Technique: Focus on efficient movement and breathing.
  • Cooldown: Stretch arms, shoulders, and core.
A female climber tackling an outdoor rock face with green countryside in the background, emphasizing strength and focus.
A climber tackles a steep rock face, harnessed and roped for safety, with sweeping green fields stretching into the horizon.

Saturday – Core Stability

  • Warm-up: 5-10 minutes of easy climbing.
  • Core Circuit: Planks, hanging knee raises, and bicycle crunches (3 sets of 10 reps each).
  • Cooldown: Stretch core, back, and arms.

Week 2: Increasing Intensity and Dynamic Movement

In the second week of my training plan, I focus on improving power and grip through dynamic climbing techniques.

Monday – Limit Bouldering

  • Warm-up: 15 minutes of light climbing.
  • Bouldering: 3–4 challenging problems (1–2 attempts per problem).
  • Dynamic Movement: Practice quick, explosive movements.
  • Cooldown: Stretch arms and forearms.

Tuesday – Hangboard and Plyometric Training

  • Warm-up: 5-10 minutes of cardio.
  • Hangboard: 3 sets of 8-second hangs.
  • Plyometrics: Box jumps or squat jumps (3 sets of 5 reps).
  • Cooldown: Stretch fingers and wrists.

Check out my training plan for hangboarding.

A climber performing a pull-up on a bar in a gym, focusing on upper body strength and grip training.
A climber performs an intense pull-up on a bar, demonstrating strength and determination in training.

Thursday – Aerobic Climbing

  • Warm-up: 15 minutes of easy climbing.
  • Climb: 10-minute continuous climbing sessions, repeated 3 times.
  • Goal: Improve breathing and movement efficiency.
  • Cooldown: Stretch lower body and hips.

Friday – Core and Mobility

  • Warm-up: Light cardio or dynamic stretching.
  • Core Circuit: Planks, hanging leg raises, Russian twists (3 sets of 10 reps).
  • Cooldown: Stretch back and shoulders.

Week 3: Building Endurance and Power

In the third week, the focus shifts to enhancing stamina and refining explosive movements. This phase is all about building endurance to sustain longer climbs while incorporating dynamic exercises to improve power and efficiency on demanding routes.

Monday – Volume Bouldering

  • Warm-up: 15 minutes of easy climbing.
  • Climb: 6–8 circuits with 4–5 problems each.
  • Endurance Focus: 3-5 minutes non-stop climbing.
  • Cooldown: Stretch legs and shoulders.
A group of people in a yoga class performing a child's pose, focusing on flexibility and relaxation.
A group practicing yoga in a studio, emphasizing flexibility and mindfulness.

Tuesday – Maximum Hangs and Core Stability

  • Warm-up: 10 minutes of light cardio.
  • Hangboard: 3 sets of 10-second max hangs.
  • Core Exercise: Hanging knee raises, side planks, and windshield wipers.
  • Cooldown: Stretch core and shoulders.

Thursday – Interval Climbing

  • Warm-up: 20 minutes of climbing.
  • Interval Climb: 1-minute climbing at max effort, 2-minute rest (5-6 sets).
  • Cooldown: Stretch core and hips.

Saturday – Active Rest

  • Outdoor climbing or activities like yoga, hiking, or stretching.

Week 4: Performance and Assessment

Applying your new strength and endurance to challenging problems.

Monday – Limit Bouldering with Technique Focus

A close-up of a climber’s foot in a yellow climbing shoe pressing against a red hold on an indoor climbing wall, with the climber's face blurred in the background.
A climber focusing on precise footwork, with a close-up of climbing shoes gripping vibrant handholds.
  • Warm-up: 15-20 minutes of easy climbing.
  • Climb: 4–5 difficult problems, focusing on technique and execution.
  • Cooldown: Stretch fingers and shoulders.

Tuesday – Hangboard and Power Training

  • Warm-up: 10 minutes of cardio.
  • Hangboard: 3 sets of 10-second hangs on smaller holds.
  • Plyometrics: Box jumps and depth drops (3 sets of 5 reps).
  • Cooldown: Stretch arms and wrists.

Thursday – Endurance Test

  • Warm-up: 15 minutes of easy climbing.
  • Climb: 15-minute continuous climbing session.
  • Goal: Maintain a steady pace and efficient movement.
  • Cooldown: Stretch arms and core.
A climber on a steep slab rock face surrounded by a lush forest, focusing on precise foot placement and balance.
A climber ascends a rugged cliff, surrounded by lush greenery and the expansive wilderness of Canada.

Saturday – Project Climb

  • Work on personal climbing goals or attempt a new route to test progress.

Following this structured training program, beginner climbers can develop their strength, endurance, and technique in a balanced way. By gradually increasing intensity and incorporating rest, you’ll build a strong foundation while reducing injury risk.

Remember to stay consistent, listen to your body, and enjoy the process. With dedication, you’ll see improvements in your climbing ability and confidence.


FAQs

How to get better at climbing?

To improve, focus on technique, grip strength, and endurance. Follow a structured climbing training plan, climb regularly, and incorporate strength training and flexibility exercises.

How often should I train as a beginner climber?

Aim for 2-3 climbing sessions per week, with rest days in between. Strength training and mobility work can complement your climbing sessions.

How many climbing holds do I need for training?

For a balanced bouldering training plan, 3-5 holds per square foot are ideal for a beginner’s setup. Advanced climbers may need more holds to create challenging routes.

What is the best way to train grip strength for climbing?

Grip strength can be improved using hangboards, fingerboards, and exercises such as dead hangs, pinch grips, and wrist curls. Gradually increase duration and intensity to avoid injury.

How long does it take to see progress with a climbing training plan?

Most climbers notice improvements in 4-6 weeks with consistent training. Strength gains, technique refinement, and endurance improvements come with dedication and practice.