One of the most common questions we hear from people curious about climbing is, “Do I need upper body strength to climb?” The answer may surprise you: No, you don’t.
This misconception comes from the way climbing often looks to the untrained eye. This might be from movies or famous climbers but it might seem like climbers are “pulling themselves up by their fingertips,” relying solely on their arms. This couldn’t be further from the truth.
Let’s take the concept of a ladder. Think about how you would climb that ladder. Where does most of your power come from? Your legs, of course. Your hands play a supporting role, helping to steady yourself and shift your weight over your feet. The idea of pulling yourself up with just your arms would be not only uncomfortable but also exhausting.
This is why women often excel at climbing on their first day. While men tend to rely on upper body strength and tire themselves out quickly, women intuitively use their legs for support and efficiency.
This leads to one of the most important principles in climbing.
Your Legs Provide the Power
Your legs are designed to carry your body weight over long distances and periods of time. Your arms, by contrast, are not built for that kind of load. In climbing, whether you’re scaling a ladder or a climbing wall, the same principle applies: Let your legs do the heavy lifting.
While advanced climbers tackling steep, overhanging routes might need more upper body strength, the vast majority of climbing routes don’t require that kind of power. Over 70% of outdoor climbs are less than vertical, meaning balance and footwork are far more important than brute strength.
Climbing is a Beginner Sport
Climbing gyms are designed with beginners in mind. Many walls are low-angle or vertical, making it easier for newcomers to practice their technique. Even better, beginner routes often feature large, comfortable handholds called buckets. These holds make climbing accessible to just about anyone, regardless of strength or fitness level.
There are very few limitations when it comes to starting climbing. We have worked with people of all ages and abilities—from toddlers as young as two to folks well into their 80s. Some beginners can’t do a single pull-up when they start, while others can do dozens. It doesn’t matter—climbing meets you where you are.
Upper Body Strength as a Result of Climbing
While you don’t need upper body strength to start climbing, you’ll likely gain it as you continue. Climbing is an excellent full-body workout that builds grip strength, tones your forearms, and strengthens your shoulders and biceps over time.
Climbing is a fantastic way to build strength using your own body weight, which helps develop lean, sculpted muscles rather than the bulky physique often associated with powerlifting. It’s a full-body workout that not only improves your fitness but also builds functional strength and endurance.
For the upper body, climbing engages your back muscles, like the lats and traps, to pull and stabilize your body. Your shoulders (deltoids and rotator cuff muscles) are essential for reaching and supporting movements, while your biceps power pulling actions. Forearm muscles work hard to maintain a strong grip on holds, and even your chest muscles (pecs) assist with pushing and stabilizing. Additionally, your core ties everything together, helping you move efficiently and stay balanced on the wall.
If you’ve ever thought, “I’m not strong enough to climb,” it’s time to let go of that myth. Climbing doesn’t require superhuman strength—it requires curiosity, a willingness to learn, and the ability to step onto the wall.
Let go of the thought, ‘I’m not strong enough to climb’—it’s a myth! Climbing isn’t about starting with superhuman strength; it’s about building it as you go. All you need is a willingness to learn, and as your technique improves, your strength will naturally follow. Climbing is the perfect beginner-friendly sport because, unlike many others that require lots of equipment or a steep learning curve, all you really need is the ability to climb a ladder!
Climb on!
All material is reprinted with the permission of the author. Copyright 2022 David H. Rowland. All rights reserved.
