Here are the muscle groups that are trained during climbing!

If you are one of those avid climbers, then your body will be grateful for a long time! Climbing is one of the most intense physical activities you can participate in, and it also provides a handful of mental health benefits.

Climbing is one of the most physically intense activities you can do. With it, you use your strength to lift your body from the wall. And your whole body works during that time. Whether you are newly climber or you are a sworn climber, you know that all your muscles are involved.

When you climb regularly, you begin to notice significant development of several muscles. This way you can see how climbing trains your whole body and keeps you in shape. Here are the muscles that develop best during climbing.

Back and shoulder muscles

Your lats are the main muscles used to lengthen your shoulders. These muscles are located on the side of the back and attach to the humerus. When you pull up and down the climbing wall, your lats are responsible for lifting your whole body. And although they are the most important back muscles when it comes to climbing, the rest of your back also works all the time. Climbing engages your rhomboids, trapezoids, and anterior deltoids.


When you climb, your hands and fingers carry your entire body weight as you use your grip to climb up. The muscles responsible for gripping and holding are located in your forearm. The flexors carpi ulnaris, flexor digitorum superficialis, flexor carpi radialis, flexor pollicis longus, and flexor digitorum coordinate to give you the power to grip and lift. They are all located in your forearm, which makes climbing a super-challenging workout for those muscles that are not trained in other conventional exercises such as running.


Do you want well-shaped biceps? Climbing will help you get them. During climbing, your biceps will be subjected to a serious load, as they help to lift the body. However, if you are not careful and climb incorrectly, your biceps may be overloaded and you may even feel pain.


We just said that if you are not careful when climbing, your biceps can get tired, right? Well, there is a solution for this, which involves the abdominal muscles. Your abdomen plays a key role in maintaining balance when climbing to help other muscles in the body. The abdomen acts as a stabilizer and remains in an isometric contraction to keep the pelvis in line with the chest. This will help you withstand the enormous strain on your own body, and will help prevent injury.


If you climb, you don’t need any leg training. Climbing is guaranteed to make them healthier, stronger, and fitter. Your quadrangles, inner thighs, and calves will work hardest as you climb to the top.

So, once you know which muscles you are exercising while climbing, it is important to know that proper technique is very important if you want to keep your body in shape. This means that you need to do it with an instructor when you start to learn the proper climbing technique. Doing so will provide you with everything you need to climb with pleasure and be in shape.

How often should I climb as a beginner in indoor climbing?

If you have recently started climbing in a gym, you are probably wondering how often it is good to climb and when it’s time to rest. As a beginner, you can hardly choose how often you need to climb to improve technique, strength, and stamina, without overloading your body.

Can you have time to go to the climbing hall once or twice a week?

How can you tell if that is enough?

You ask the question: How to allocate the days for climbing during the week and when to rest?

We answered all these questions and we are giving them to you in the next lines. 

And so, how often do you have to climb as a beginner?

Beginner climbers should go to the hall maximum 3 times a week – divide the days into 7 days so that you do not climb for two consecutive days. Give your muscles the time to recover from the load and the new type of exercise that you put them through. If you start climbing more than 3 times a week as a beginner, you will probably improve faster than you need, and your muscles will not have adequate time to recover.

With practice, you can increase the number of days you climb each week to improve your technique. Then, if you are climbing for two days in a row, try to give yourself a lighter workout on the second day so that you do not overwork your muscles.

What will happen to my body if I climb every day?

If you just started climbing, but you love it so much you want to climb often, it’s good to know that as a beginner this can be very dangerous. If the climbing strength needed in a situation is something the body is not used to, you may get seriously injured.

This is also the reason why more rest time is needed for beginner climbers. Follow the rule for a maximum of 3 times a week for the first few months, and after that, you can start visiting the climbing gym more often. 

When can I start climbing more often?

Over time, you will want to improve your climbing techniques. Then you will start to wonder if it’s time to increase the number of workouts per week. The answer to this question is up to you, and to determine if you are ready to increase, keep the following in mind:

You are no longer improving your skills

If you notice that you are on the same level, or the improvement is minimal, you can increase the number of days you climb. Do it carefully though, you don’t want any damages. 

You don’t feel that much pain after climbing

During the first weeks of climbing, you will feel springs and you will have muscle tension from which you will have to recover. Over time, you will notice that the pain decreases. When this happens, you can increase the number of weekly visits to the climbing hall.

When is it time to reduce climbing?

If you have started visiting the climbing room more often, you will feel a difference. This difference can be positive or negative. The positive side effects produced by increasing the number of people trained are improved climbing ability, increased strength and endurance, and full health benefits. But if you hurt yourself all the time when you get out, you constantly feel tired, or it shows a negative impact on other parts of your life, it’s time to think and reduce the time you spend in the climbing room.

Climbing is a great way to exercise regularly and have fun at the same time. With the right frequency of climbing, you will be able to improve your skills smoothly and without any complications.

The Next Big Thing in Climbing: Home Walls

at home climbing walls

Every avid climber knows how satisfying it is to climb a wall. However, with the COVID-19 pandemic and anti-epidemic measures, it is becoming more difficult for many athletes, amateurs and professionals, to perform their favorite sport. Fortunately, there is a solution for all climbing enthusiasts – the at home climbing wall is gaining popularity and is about to become a wonderful way to keep fit, try new climbing techniques and teach your children to climb. Here’s what else you need to know about home climbing walls:

What is it?

Most home climbing walls are do-it-yourself projects. They range from massive backyard installations that look like small boulder gyms to single 4’x8 ′ panels mounted at an angle in the living rooms of avid climbers. Holds are often made of wood, stones, and elemental resins. Thus, the result is a mini climbing wall that you can climb any time you want.

Benefits of at home climbing wall

If you are an avid climber, but you are still wondering if it is a good idea to install a climbing wall in your home, these 5 benefits will convince you:

• You can climb at any time and keep fit even when you can’t leave your home;

• You save the time you would spend driving to the climbing hall and back. You save money too;

• You can adjust your route according to your wishes;

• You can practice different climbing techniques and improve your current ones;

• You will have fun with the whole family. The climbing wall at home is suitable for both adults and children.

Why do you need a wall for climbing at home?

Home walls are often associated with strength work and training of specific movements. It’s all about symmetrical, tendon-friendly repetition to become stronger and make the movements you want with ease. The difference between professional climbing walls and the ones at home is that when you climb at home, you have to do everything yourself and you don’t have a professional to monitor your movements.

On the other hand, the home climbing wall is smaller and safer, allowing you to climb while having fun with friends or letting the kids climb without worrying about them getting hurt. It is important to find a design that meets your needs and requirements. And, if you’re wondering, build a climbing wall to allow all kinds of climbing fun, not just 45 ° system board training.

If you are already sure that you want to turn your home into a climbing oasis and build the at home climbing wall in the living room, yard, and even your basement, do not hesitate to contact us. We at Holds and Walls will take care of building the wall you imagine and providing the necessary holds to create fun and challenging climbing routes for yourself or your children.