12 Health Benefits Of Indoor Rock Climbing

Indoor rock climbing is way more than a fun weekend challenge with friends. Whether you boulder or use ropes, climbing is a solid way to stay active, build some muscle, and give yourself a confidence boost, says Blaikley Thompson with Cultivate Climbing. Here’s what to know.

It Works The Arms

To start with the most obvious, you’ll definitely work your arm muscles while climbing, Thompson says. Your forearms engage the most as you move up and around the wall, adds personal trainer Steve Theunissen. But the triceps and biceps get some action, too.

It Strengthens Legs

Even though it seems like you’re hanging on with your arms, you also need to use your legs to push up and reach for foot holds. Specifically, Theunissen says climbing engages your glutes, quads, hamstrings, and calves as you scale the wall.

It Builds Back & Core Strength

“One of the best exercises on earth for building a strong back is climbing,” Theunissen says. The reason? It utilizes your lats and traps — as well as the muscles of your core — as you twist, reach, and pull.

It Boosts Cardio

Tired of jogging on a treadmill? According to Thompson, scaling a rock wall is also a great way to build your endurance and boost cardiovascular health. It can take a while to reach the top, so you’ll definitely break a sweat.

It Improves Your Grip

Another nice perk — especially if you struggle to open jars — is extra grip strength. According to trainer TJ Mentus, rock climbing challenges and strengthens your grip as you hang onto holds. Stronger forearms help, too.

It Improves Mobility

Once you find yourself reaching a toe towards a faraway foothold, you’ll see that climbing really does improve your mobility and flexibility, Thompson says. Once you’re off the wall, it’ll feel like you got a good stretch in.

It Boosts Problem Solving

Unlike running or cycling where you repeat a pattern, climbing taps into your problem-solving skills by introducing unique obstacles during each climb, says indoor rock climbing expert Matthew Levy. The path upward is like a puzzle, after all.

It Gives You A Sense Of Accomplishment

Climber and psychologist Stephanie Freitag, Ph.D. says there’s even more to the mental side of climbing. Successfully getting to the top of a wall can help you feel more confident, especially if you were nervous or unsure at the start.

It Can Help You Overcome Anxiety

If you’re afraid to even approach the wall, climbing up a few feet — or reaching the top! — is a great way to face your anxiety head-on. “It's basically exposure therapy for social anxiety, perfectionism, and failure,” Freitag tells Bustle.

It’s Meditative

Climbing is meditative, too. “You’re able to use the rock as a mirror,” Thompson says. “It’s an outlet to face your fears.” Focus on your breathing, stay present in your body, and it basically becomes a moving meditation.

It Brings A Sense Of Community

Whether you’re climbing the wall or holding someone else’s ropes, rock walls are full of ways to interact with others. There also tends to be a strong sense of community, Freitag says, since you’re surrounded by people who share the same passion.

It Boosts Your Well-Being

Most importantly, indoor rock climbing is fun. Even if you don’t reach the top of the wall, Freitag says you’ll sweat, you’ll challenge yourself, and you’ll have a good time — no matter what.