Why bouldering is a great choice for fitness

Are you looking for a new sports challenge? Bouldering fitness might be your perfect match!

What is bouldering? What are its overall benefits to health and how does it contribute to fitness?

Read everything about it, including tips and videos in the following guide.

What is Bouldering

Bouldering is a form of free climbing that is performed on small rock formations or artificial walls that go up to 5 meters tall. When doing it outdoors, climbers rely entirely on crash pads and spotters (hopefully) for safety, and God (or Destiny) for good luck. 🙂

Climbers who boulder in a climbing gym have their falls protected by special indoor mats.

Over the years, bouldering has grown significantly in popularity, transforming from the niche activity it was once into a mainstream sport.

Many people now view it as a full-body workout that combines strength and endurance with challenging problem-solving skills, all while staying enjoyable, often interactive, and fun!

Since it doesn’t require rope or harnesses – only climbing shoes (which you can rent), it’s immediately appealing to everyone who wants to give it a try.

Which makes it also highly accessible.

Is Bouldering an aerobic or anaerobic sport?

Bouldering tends to be a primarily anaerobic activity which means it relies on short bursts of intense effort rather than sustained energy output such as sports climbing. Here’s a breakdown:

The anaerobic aspect:

• Explosive power: Climbing steep overhangs or pulling hard on crimps demands short, high-intensity muscle contractions fueled by lactic acid.
• Power strength: Dynos (dynamic movements) or static moves on small holds require maximum strength output.
• Short intensity: Most bouldering problems are completed in a matter of seconds to a few minutes, aligning with the nature of anaerobic exercise.

The aerobic aspect

Despite bouldering being primarily anaerobic, it does incorporate a few aerobic elements:

• Recovery between attempts: Resting between climbs allows your aerobic system to replenish energy stores.
• Endurance training challenges: Sustained climbing sessions such as doing spray wall circuits or climbing one boulder problem after another may engage aerobic energy pathways.

The fitness benefits of bouldering

Whether you’re looking to improve strength, lose weight, or challenge your mind, bouldering delivers on all fronts.

Accessible to people of all fitness levels, bouldering is an excellent choice for anyone ready to climb their way to better health. Let’s say it’s a sort of holistic workout that combines physical, mental, and social benefits.

1. It builds full-body strength

Bouldering is a full-body workout because every move engages a wide range of muscle groups in the upper body, lower body, and core.

Over time, bouldering develops balance and coordination, which translates not only to improved performance in other physical activities but also in the quality of life.

2. It enhances flexibility and mobility

Ok, so maybe bouldering alone will not turn you into a flexible ballet performer. However, reaching holds, high steps, or tricky moves demand both mobility and flexibility in the hips, shoulders, and legs.

Here’s detailed article we wrote on this topic: Climbing flexibility: Why it matters and how to improve it

3. It improves problem-solving skills

Each bouldering problem is like a puzzle. You must analyse the route, plan your moves, and sometimes adjust your approach as you climb.

This mental workout enhances three important abilities in the development of both adults and children:

• Critical thinking
• Spatial awareness
• Focus under pressure

4. It boosts cardiovascular health

Over time, bouldering can improve circulation, heart health, and overall endurance. But if you are used to running or HIT, bouldering will not feel as cardio-intensive for sure.

However, some recent health problems I had have made me aware of how repeated short bursts of effort still provide a cardiovascular benefit.

The proof is me breathing heavily now after staying in bed for some time without any exercise. 😃

5. It develops arm and grip strength without a specific workout

Grip and arm strength is a cornerstone of climbing fitness. Whether you’re crimping, pinching, or hanging from slopers, bouldering significantly strengthens your forearms and hands.

Improved grip strength benefits activities like weightlifting, carrying heavy objects, or even everyday tasks.

6. It promotes weight loss and lean muscle

Climbing research says a single hour of bouldering can burn between 500 to 900 calories, depending on intensity. Climbing is indeed an excellent calorie burner.

But more importantly, I would say it promotes overall health by building lean muscle and boosting metabolism.

7. It reduces stress and boosts mental health

The intense focus required during bouldering creates a form of mindfulness, helping climbers disconnect from daily stress. The physical activity also releases endorphins, boosting mood and reducing anxiety.

Moreover, seasoned climbers and beginners share a common view on the sense of accomplishment and purpose that comes with solving a challenging problem.

8. Bouldering connecting people

Bouldering is as much about the community as it is about climbing. Whether you’re exchanging beta (tips on how to get to the top) or cheering on fellow climbers, the sport builds a strong sense of camaraderie.

Five ways how to get fit using bouldering

To some bouldering feels almost intuitive while to others it is a matter of skill building. My only advice would be to simply take a membership at a bouldering gym, climb, and enjoy the movement! The more you climb, the more you’ll get the hang of it.

Yet, it’s important to be mindful of some aspects so you enjoy the best bouldering fitness experience there is. Here they are:

1. Join a climbing gym

If you’re new to bouldering, an indoor climbing gym is the best place to start. Gyms provide beginner-friendly routes, professional coaching, and a safe environment to practise.

2. Start with an easy warm-up and finish with a cool-down

Before climbing, always warm up with dynamic stretches and light cardio to prepare your muscles and joints.

Focus on areas like shoulders, wrists, and hips, which are heavily used in climbing.

Here’s an example of what you could do as a beginner

3. Build a balanced training routine

If you’re now hooked on bouldering, you can always combine it with complementary exercises so you get the best out of it:

• Strength training: Add pull-ups, deadlifts, and core workouts to enhance your climbing power
• Mobility work: Yoga or stretching routines improve mobility, and flexibility and prevent injury

4. Focus on technique

Climbing efficiently reduces strain on your muscles, improves performance, and gives you confidence. Learn key techniques like:

• Body positioning: Keep your hips close to the wall for better balance
• Footwork: Try to be as precise as possible with your foot placements to conserve energy
• Dynamic movement: Aim to master moves like dynos for explosive power

Here are 10 climbing techniques in under 10 minutes from beginner to advanced

5. Rest and recover

Climbing is tough on your skin, tendons, and muscles. To make sure you stay away from unpleasant injuries allow your body to recover.

Use hand balms, like Rhino Skin Repair to care for your hands and Crimp Oil for skin, sports massage, and muscle recovery.

Why bouldering is a great choice for fitness

It’s never boring and because it’s fun, it doesn’t feel hard! Bouldering isn’t just another gym workout – it’s a lifestyle! Whether you’re looking to build strength, improve flexibility, boost cardiovascular health, or simply try something new, bouldering has it all.

Plus, it’s a fantastic way to connect with a vibrant community of climbers who inspire and support each other. And if you don’t want to connect with anyone, you’re free not to as well!

So no excuse! Lace up your climbing shoes, grab some chalk, and hit the climbing wall. Already a bouldering enthusiast? Share your bouldering experience and favorite moments in the comments below – we’d love to hear from you!

If you want to know more about bouldering read our detailed guides:

• Bouldering: The origins and evolution of this amazing sport
• What Is Bouldering? Everything You Need To Know

Products related to this article