10 Tips for How to Start Rock Climbing
Key takeaways:
Anyone can try rock climbing, but it takes a little education and preparation to do it safely and efficiently.
A beginner rock climbing class at a local rock climbing gym will cover all the essential safety tips, gear, and techniques you need to get started.
Challenge yourself to try new routes as you grow more comfortable climbing. But always climb within your limits to avoid injury.
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The learning curve might feel steep if you’ve never tried rock climbing. Sure, it looks fun and adventurous, but how do you get into climbing when there’s so much to learn? It’s easier than you probably think. And it offers major health benefits like better grip strength and flexibility.
These expert tips for how to start rock climbing will point you in the right direction.
How to start rock climbing
You don’t need prior experience to try rock climbing, said Jill Boylan, climbing instructor at the National Ability Center, who’s been climbing for about 5 years.
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“One of the things I love the most about climbing is that it is pretty intuitive,” Boylan said. “You know how your body works and how it moves, and climbing is just translating that up off the ground. Now you’re just moving your body vertically instead of horizontally.”
Remember: Every rock climber was a beginner at some point. Here are Boylan’s go-to tips to help you get started.
1. Start with indoor rock climbing
It's possible to start rock climbing outside, but it’s easier and safer to begin indoors. “It’s a pretty controlled environment,” Boylan said. You won’t have to deal with changing weather conditions, falling rocks, or bringing your own gear. A simple internet search for “climbing gym near me” should show you the options in your area.
You can also search resources like MountainProject.com and the Crag to find outdoor climbing routes when you’re ready.
2. Take a climbing class
Most climbing gyms offer an introduction to rock climbing class for beginners. Boylan said that intro classes usually cover the following basics:
Safety tips
Climbing gear
How to tie knots
How to put your harness on
How to tie knots
How to belay your climbing partner
How to move efficiently and fall properly
A strong grip can make it easier to climb. Try these grip-strength exercises for better fitness.
Push-pull workouts can help, too. This training method uses pushing and pulling movements to increase total-body strength. Consider adding push-pull exercises to your workout routine.
Practice active recovery after rock climbing. Active recovery uses low-intensity exercise, such as yoga and swimming, to help you bounce back from more intense workouts.
These classes are especially helpful if you’re nervous or don’t know anyone who climbs.
If you want to climb outdoors, you can hire a certified guide to help you. Search for one near you using the American Mountain Guides Association database. You can also ask instructors at your local climbing gym if they climb outdoors or could recommend someone who does.
3. Learn basic climbing technology
You’ll need to get familiar with two main pieces of technology for rock climbing: knots and belay devices.
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Tying secure knots in your climbing ropes ensures you stay safe. Boylan said she teaches beginners the main knots they’ll use and sends them home from her introductory classes with a 3 ft piece of rope so they can practice.
Belaying requires a partner. A belayer places tension on the rope to offset a climber’s weight. The belayer pulls the rope through a belaying device as the climber moves up a wall. If the climber falls, the rope attached to their harness stops them after a short distance.
Communication between the climber and the belayer is super important. An instructor will teach you the essential belaying commands in a beginner climbing class.
When you’re ready to climb, double- (and triple-) check your knots and harnesses. “There are a lot of mistakes that can happen when tying your knots and loading up your belay device,” Boylan said. Spend a few extra minutes confirming you and your climbing partner are in the clear.
4. Practice basic climbing techniques
It helps to learn where to place your hands, feet, and body as you climb.
Position the ball of your feet on the footholds; avoid using your arch or heel. This will help you maintain your balance, feel your center of gravity, and get as much thrust as possible as you take your next step. That said, avoid lifting onto your tiptoes, which puts more strain on your calves and can throw off your balance. Try to keep your pelvis over your feet to maintain balance and climb efficiently.
The way you grip handholds will differ depending on the shape of the hold. An instructor can help you learn about the different types. In general, though, grip it with as much of your hand as possible. Sometimes you’ll have to pinch a handhold with just your fingers. When you need a rest on the wall, try extending your arms long while you hold on.
5. Find manageable climbing routes
Many beginners start with bouldering in a climbing gym, Boylan said. In bouldering, you won’t be attached to any ropes. Instead, you climb short routes that are close to the ground, with crash pads (mats) beneath you in case you fall. From there, you can move into rope climbing, which involves strapping into a harness and attaching to ropes already set up in the gym with knots and carabiners.
With or without ropes, all the various routes up the wall are graded using number systems. For bouldering, the easiest routes are graded VB and V0 to V2. The hardest routes are graded V14 to V17. Sport climbing routes are graded class 5 on a scale from 1 to 5, with 1 being walking on a flat trail. Then they’re given a decimal point to further break down their complexity. The easiest routes are graded 5.1 to 5.4, and the hardest routes are graded 5.13 to 5.15.
“It goes from almost like walking up a steep hill to, say, climbing upside down in a cave,” Boylan said. “Everybody has the opportunity to pick a climbing grade that is a good challenge for them. [It should be] challenging enough to keep them engaged, but not so challenging that they're anxious and feeling defeated on the wall.”
Start with a manageable route that will help you warm up. “I’ll teach two or three different drills on the climbing wall in my introductory classes,” Boylan said. “I tell people to start their climbing sessions by warming up with those drills to instill good movement patterns and good awareness of your movement.”
6. Get essential climbing gear
Climbing gyms typically provide all the gear you need when starting, Boylan said. All you need to do is wear comfortable athletic clothes that aren’t too baggy or restrictive.
If you enjoy rock climbing after a few sessions, consider investing in your own climbing shoes, she said. That’s all the gear you’ll need for bouldering indoors. But once you get more into rope climbing, you might buy other equipment like a harness, chalk for your hands, and a helmet if you plan to climb outdoors, Boylan said.
7. Find a climbing partner
Some climbing techniques allow you to climb alone, but they’re not beginner-friendly. It’s best to start rock climbing with a buddy. In rope climbing, you’ll need another person to belay you. In bouldering, they can spot you and help you land properly if you fall, Boylan said.
You might meet potential partners in an introductory rock climbing class. Many climbing gyms also have whiteboards or other places where people who are looking for climbing partners can write their contact information, Boylan said. She also recommends searching for local climbing Facebook pages where you can connect with potential partners.
“The climbing community — at least the climbing community that I’ve found myself in — is very welcoming, very friendly,” Boylan said.
8. Try not to compare yourself to others
It's easy to look at someone in a climbing gym and assume they’re stronger than you. But keep in mind that reaching the top looks different for everybody. “All climbers are after the same goal,” Boylan said. “We’re all just trying to learn how to use our bodies to get up the wall.”
Remind yourself that you’re still working toward that shared goal rather than getting discouraged that your body looks or moves differently.
9. Progress gradually
The more time you spend on the climbing wall, the more progress you’ll see. But you also don’t want to do too much too soon. Rock climbing beginners shouldn’t worry about following a specific training plan. Instead, keep things fun.
“You don't want to make it feel like work instead of like play,” Boylan said. “Just climb when you’re having fun, and when you stop having fun, take a break, go home, and maybe come back in a couple days.”
That might look like climbing 2 to 3 times a week for a month to see how you like it and how much progress you make. “People notice pretty big improvements from never having climbed,” Boylan said. As you get more comfortable, you can push yourself a little more. Experiment with routes that feel more challenging, and consider outdoor climbing.
The biggest difference between indoor and outdoor climbing will be your setup.
“When you’re rope climbing in the gym, all the ropes are set up for you. You just walk up to a rope, you tie in, your belayer clips in, and then you can start climbing,” Boylan said. “With outdoor climbing, you have to set up your own rope. So you’re either hiking up to the top of a cliff and hanging a rope, or somebody has to lead climb up and set the rope up.”
Make sure to climb outdoors with an experienced climber or hire a guide until you’re confident in setting up your ropes safely.
10. Channel your inner child but know your limits
Adults who are new to climbing can get caught up in the what-ifs and worry about what might go wrong, Boylan said. But children are more likely to think, “I’m going to climb this because it looks fun.”
“Kids are the best climbers. They just move intuitively, without really thinking,” Boylan said. Try to get out of your own way by focusing on that child-like joy as you explore and learn a new sport.
That said, always keep safety in mind. Even though you want to push yourself, if anything about your setup doesn’t feel right or a route feels too scary, stop, Boylan said, especially if you’re climbing outside.
The bottom line
Beginners should take an introduction to rock climbing class at a local gym. There, you’ll learn how to start rock climbing. Classes usually cover proper rock climbing form, gear, techniques, and safety tips. So you’ll be prepared for a fun and comfortable experience on the wall. As you get more accustomed to the sport, you might invest in more equipment or consider climbing outside.
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References
Brandon G. (2023). The 6 most common indoor rock climbing holds and how to use them. Brooklyn Boulders.
Guide Dolomiti. (n.d.). Climbing techniques.
Move United. (n.d.). Rock climbing.
National Park Service. (2021). Types of climbing.
Parks, J. (n.d.). Climbing and bouldering rating systems. Recreational Equipment, Inc.
Philadelphia Rock Gyms. (n.d.). Understanding climbing grades.
Recreational Equipment, Inc. (n.d.). Communication for climbing.
SportRock Climbing Centers. (2023). The ultimate guide to belaying.
