How Rock Climbing Changes Your Body

Rock climbing can have significant fitness benefits, being an intense physical activity. When you take your spirit, body, and mind on an adventure to conquer the most challenging climbs, your body can undergo some profound changes. We will discuss here how rock climbing changes your body, toning your muscles for better endurance.

Arms and chest

When you are scaling a rock wall, your arms get a major workout. In the rock climbing sport, strong forearms are a must. When you climb to the next foothold or ledge, you will use your forearms’ strength as leverage, drawing power from the muscles that run from your wrist to your elbow. However, your forearms are not the ones doing all the work, As you press down into the largest muscles of your chest to provide even more power to your forearms, your chest gets an excellent workout as well. Your biceps, triceps, forearms, and chest are all getting a workout during rock climbing activities.

Back and shoulders

A beginner rock climber may think that climbing is all about the arms. However, an experimented rock climber doesn’t make this rookie mistake. Compared with the muscles in your shoulders and back, the muscles in your arms are quite small. When you engage all of your upper body, it becomes easier to climb the ledge or the rock face. An experienced rock climber needs the use his shoulders and back when dealing with a challenging steep rock face. If you have a proper technique, the day after a climb you will feel sore up your shoulders and upper back. Soreness is proof that those larger muscle groups are toning.

The muscles wrapping around your midsection are called the core muscles. They play an important part in stabilizing the rest of your body. In rock climbing activities, your core needs to stay engaged meaning these types of events can have some positive benefits for your lower back, obliques, and abs. You are using those muscle groups to draw power each time you pull up on another ledge or hold.


Lower body
Your arms are involved in rock climbing more than in an average sport. However, your legs also play a vital part. Rock climbing can help you in shaping up your thighs and glutes, particularly when you’re using these groups of muscles to provide leverage to all the maneuvering you are doing with the upper-body. Rock climbing can also be excellent flexibility work since you have to stretch your lower body to ensure the most secure position.

Check out other benefits of the high intensity sport.

Joshua Hicks