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Ever wondered why rock climbing strength training has become essential for professional climbers? It seems counterintuitive to spend hours in the gym pulling barbells when they should be on the wall.
If you’ve been climbing the same grades week after week and aren’t getting any better, spending more time on the rock might not be the answer. It could be time beneath a weight.
Here’s what most climbers get wrong: they think climbing builds complete strength. It doesn’t.
Climbing is brilliant at developing finger strength, pull muscles, and core stability. But it completely misses push muscles, lower body power, and explosive strength.
Francesco, who’s supported climbers in their strength and conditioning journey at Elemento, puts it simply:
“Most people think climbing is all arms, but I’ve realised your legs are the real engine. Building lower-body strength — with things like squats — completely changes how you move on the wall. It’s the best example of how smart, functional training helps you get better at what you love.”
Watch any professional climber’s training videos, and you’ll see them doing squats, deadlifts, and overhead presses. Alex Honnold deadlifts. Adam Ondra includes weighted training. These aren’t gym bros who happen to climb; they’re elite climbers who understand that complete strength makes you better.
1. Preventing injuries
Climbers are known for having uneven shoulders. Years of tugging without pushing make things unstable. A 2023 study in the British Journal of Sports Medicine found that climbers who performed push workouts reduced their shoulder injuries by 40%.
2. Making Power
You need explosive power for dynamic movements and large reaches. Climbing by itself produces strength for long periods of time, not strength for short bursts. Weightlifting fills this void.
3. Strength in the Lower Body
If your legs are weak, your arms have to work harder, which makes you become pumped faster. Deadlifts and squats help you create the leg force that keeps you steady on tricky climbs.
Simone’s story (Elemento user) When Simone first joined Elemento, he was like most beginner climbers — passionate, but constantly pumped out halfway through a route.
Instead of chasing more time on the wall, he started adding proper strength work: squats, kettlebell ballistics, and grip drills. Fast-forward a few months, and his climbing completely changed. He moved smoother, recovered faster, and actually started enjoying those longer sessions instead of surviving them.
Now? Simone just smashed a 10K Spartan Race with 25+ obstacles. flying through monkey bars and rope climbs with ease. Proof that when you build real strength, you don’t just climb better—you feel unstoppable everywhere.
4. Stability in the core
Weighted workouts like front squats require a lot more core strength than most climbing manoeuvres.
Research published in systematic reviews has shown that climbers who added structured resistance training improved their climbing performance compared to those who only climbed. Even more interesting? Studies found climbers improved by 11-12% despite reducing their climbing sessions by half when they added strength work.
They got better at climbing by doing less climbing and more lifting.
They climbed better by climbing less and lifting more.
Our Earth element rock climbing strength training at Elemento combines technical climbing with disciplined strength development. Each of our coaches can guide you through a personalised strength and conditioning journey to support your progress and help you reach your goals.
Also check: Callisthenics vs. Weightlifting
Effective rock climbing strength training doesn’t require a complicated programme. You need to do the proper exercises regularly.
Back Squats – Builds leg drive for technical footwork
2x per week, 3-4 sets of 5-8 reps
Deadlifts – Develops posterior chain for body tension
1-2x per week, 3-5 sets of 3-5 reps
Weighted Lunges – Single-leg strength for high steps
1-2x per week, 3 sets of 8-10 reps each leg
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Bench Press – Balances pulling muscles, protects the shoulders
2x per week, 3-4 sets of 8-12 reps
Overhead Press – Builds shoulder stability
1-2x per week, 3-4 sets of 6-10 reps
Barbell Rows – Strengthens the middle back
2x per week, 3-4 sets of 8-12 reps
Front Squats – Intense core engagement
1x per week, 3-4 sets of 5-8 reps
Farmer’s Carries – Grip endurance and stability
1-2x per week, 3-4 sets of 30-40 metres
Train 4 days per week: 2 climbing days, 2 lifting days. Start light—your body needs time to adapt.
Monday: Technical Climbing
Tuesday: Strength Training A
Thursday: Intense Climbing
Friday: Strength Training B
Weekend: Active Recovery
After 4 weeks, increase weights by 5-10% and reduce reps slightly.
Lifting Too Heavy Too Soon – Start with 50-60% of your max. Focus on form.
Skipping Lower Body – Your legs need this work. Climbing alone isn’t enough.
Training Both on the Same Day – Your body needs focus. Keep them separate.
Not Eating Enough – You’re doing more work. Fuel properly or you’ll overtrain.
Expecting Instant Results – You’ll feel different after 3-4 weeks. Performance gains come at 8-12 weeks.
You can piece this together yourself or train with people who’ve done this hundreds of times.
Our Earth Element coaches provide a tailored strength programme that enhances your climbing technique and builds real climbing strength, so you can crush every route.
START TRAINING OR BECOME A COACH ON ELEMENTO
Elite climbers lift weights because it works. Simple as that.
You don’t have to choose between climbing and lifting—they work together, each making the other better. Climbing teaches you movement and problem-solving. Lifting teaches you strength and resilience.
If you’ve been stuck at the same level for months, if your shoulders ache, if others cruise grades you struggle with—add some iron to your training.
Your future climbing self will thank you.
Won’t lifting make me too bulky?
No. Functional strength training keeps you lean and powerful.
How long until I see improvements?
Better stability in 3-4 weeks. Performance gains in 8-12 weeks.
Can beginners do this?
Absolutely. Better to build balanced strength from the start.
What if I only have 3 days per week?
Do 2 climbing sessions and 1 strength session. Not optimal, but better than climbing alone.
Francesco Gallo founded Elemento Fitness and is a qualified personal trainer with more than 20 years of experience in martial arts, weightlifting, and callisthenics.
He started his journey doing karate since he was 4 years old. He then competed in boxing, kickboxing, and strength sports before becoming an instructor. A personal loss changed his focus from performance to long-term health and well-being, which led him to build Elemento.
Elemento combines old knowledge with new training to bring together physical, mental, and emotional health through the four natural elements. “True fitness goes beyond the physical,” Francesco says. “It’s about being able to adapt, master something, and grow as a person.”
Francesco leads Elemento’s mission to make excellent coaching accessible across the UK and to support fitness professionals in building sustainable, successful businesses.
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