Rock climbing has grown from a specialist outdoor pursuit into a sport enjoyed on natural rock and indoor walls. Its combination of physical challenge, technique and problem-solving continues to attract both outdoor enthusiasts and people discovering climbing at their local gym.
This introductory guide explores the main types of rock climbing, their benefits, essential equipment, climbing with kids, training, warm-ups and nutrition. Whether you want to try bouldering, understand roped climbing or prepare for an outdoor course, use it as a starting point for further learning.
For your first session, book an introduction with a qualified instructor or climbing gym. This article and our free guide provide background information; practical skills such as belaying, tying in and building anchors require hands-on instruction.
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Rock climbing can sound very complicated to someone who’s not familiar with the different rock-climbing types. There’s lead, bouldering, top-rope, speed, and so on, and so on. For those who simply don’t know what form of climbing is right for them, don’t worry. I’ll be breaking down the major types of rock climbing so that you can have a better picture of what’s what. Then, you can decide what kind of climbing suits you the best.
Before we begin, I want to note that most of these climbing types can be performed both indoors and outdoors. Indoor walls provide a controlled setting for learning, while outdoor climbing adds weather, loose rock, route finding and access considerations. Start with an appropriate supervised introduction, and learn the additional skills needed outdoors through a course or qualified instructor.
Lead and top-rope climbing are similar in the physical exertion and technique required to climb. They both challenge your endurance and require you to be focused for an extended period of time. If heights make you nervous, discuss this with your instructor and progress at your own pace. Roped climbing uses a complete, compatible system including a suitable harness, rope, connectors and belay device; outdoor preparation also includes a climbing helmet. Your gym or instructor can explain what is provided. If you don’t know what all of this equipment is, we’ll be covering them later in this article.
Lead and top-rope both require you to climb high, and both require you to be secured by a rope. There is a distinct difference between lead climbing and top-rope climbing, however. In sport lead climbing, the climber clips the rope through quickdraws connected to fixed bolts while ascending. In top-rope climbing, the rope runs through an anchor above the climbing route, the path up the wall. Top-roping is used indoors and outdoors, but setting up and assessing an outdoor anchor requires specialist skills.
Some indoor climbing gyms have auto-belays, which take up webbing or cable as you climb and control your descent. Use them only after the venue’s specific induction and attachment checks. When climbing with a partner, ensure that the belayer has the required training and approval for the activity; meeting other climbers can also be a rewarding part of gym life.
Bouldering doesn’t require a rope and instead uses a mat, known as a crash pad, to break your fall. When you boulder, you usually don’t climb any higher than 4 meters above the ground. Bouldering is known as the more muscly side of climbing and is less endurance-based. This climbing is packed with more complexity, making it a puzzle to try and figure out how to climb and send the problem, which is the bouldering equivalent of a climbing route.
Bouldering is sometimes preferred over the lead and top-rope climbing for its simplicity and the little equipment required (when bouldering indoors, that is). You just have to grab your climbing shoes, and you’re good to go. Bouldering may appeal to people who prefer shorter climbs, but falls can still cause serious injury. Learn the venue’s falling and downclimbing guidance and keep landing zones clear.
Competition speed climbing is a specialised discipline performed on a standardised route. Much like sprinting on a track, you climb speed to beat your previous time and climb the fastest that you possibly can.
There is also outdoor speed climbing. But, outdoor speed climbing requires a lot of skill and expertise as it is much more dangerous. One of the most famous outdoor speed climbs was performed by Alex Honnold and Tommy Caldwell for climbing the Nose on El Capitan in under two hours, a feat that will be forever in the history books.
Traditional climbing is the term used to describe climbing on a clear rock, where we need to use climbing gear to secure ourselves while climbing up the rock. Unlike sport climbing with fixed bolts, trad climbing involves placing removable protection such as nuts and cams in suitable rock features. These protection placements are distinct from the anchor system used at a belay stance. We will show an example for this later in this article.
Mixed climbing involves both ice climbing and rock climbing. So the climber must have all the required gear and expertise for such a mixed environment.
“Free solo” climb is the most extreme version of rock climbing, where the climber climbs without a rope or protection system to arrest a fall. It is not a beginner activity. Free soloing is different from free climbing, which can use ropes and protection for safety.
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Rock climbing offers a myriad of both physical and mental benefits. People often begin rock climbing because of the positive effect that climbing consistently can have on your health and general well-being. Everyone is different, and the impact that climbing may have on you can vary depending on the volume that you climb and your physical build.
Climbing challenges upper-body and grip strength alongside coordination, balance and leg use. With regular practice and recovery, many climbers develop strength in their back, shoulders, forearms and hands. The pace and extent of these changes vary. If you haven’t noticed, climbers are known to have an almost ridiculous amount of grip strength.
Another physical benefit of climbing that many people don’t realize is that their toe strength will also increase. As you climb, you utilize your feet to stand on the climbing holds. Many people feel cramps when they begin climbing because they aren’t used to putting so much pressure on their toes.
In addition, you’ll naturally gain flexibility as you climb more. To reach holds that are far apart, you’ll have to stretch far to get them. If you’re shorter, you’ll find yourself using your flexibility to your advantage more often.
Climbing can seem like a gateway into the realm of physical fitness and mastering the body’s abilities. After a few months of climbing, you’ll find that you can perform bodyweight exercises with more ease and fluidity. Improvements may carry over to other bodyweight activities, although progress depends on your starting point and training.
Rock climbing’s mental benefits take more time to be noticed but are apparent once you realize them. Seasoned climbers tend to have more perseverance. When you climb, you are challenging your limit. This means that you fail more than you succeed. But, through practice and patience, you will eventually succeed. Climbers have to have a tough mental game in order to reach their goals and grow as climbers.
Climbing can also be very therapeutic. It’s relaxing to be in the zone, focus on your goals, and practice connecting to yourself. Much like yoga, climbing gives you the chance to check-in and become grounded in your current mental state. It provides a break from the outside world, only requiring you to focus your attention on yourself and the climbing wall.
Additionally, climbing improves your social skills. When you climb, you are usually surrounded by many people working on the same problems or routes. This makes conversation with others flow, and you’ll find yourself talking to a lot of people during your rests. Making climbing friends is surprisingly easy, as almost everyone is very open to talking and communicating.
A welcoming climbing community can offer opportunities to connect with others at your own pace. People experience this differently; climbing should not be presented as a treatment for social anxiety.
Rock climbing offers age-appropriate opportunities for many children to enjoy movement and problem-solving. Check the venue’s age limits, supervision requirements and available beginner classes. Now, there are many classes and groups for children to climb together and improve. Most of what adults can do, kids can do too. The rock climbing market for kids is simply booming, and the adults can barely keep up.
Climbing is often seen as a safer alternative to keeping children with a lot of energy busy. Instead of climbing on trees or rooftops and risking more severe falls, kids can climb indoors in a safer environment that still allows them to pursue their passion and enjoy their time.
Often, when you’re at the climbing wall, you’ll see kids do things that you can’t even imagine. Some of the best climbers in the world are kids, and for a good reason. They’re light, flexible, and creative. All of these things aid them in climbing well. Climbing as a kid is much like climbing as a short person. Instead of having the natural span to reach holds that are far apart, kids will have to jump more and utilize their flexibility to their advantage. The way children will climb will differ from the way that larger adults will climb. With appropriate instruction, correctly fitted equipment and supervision, children can develop technique and confidence at their own pace. Keep the emphasis on enjoyment rather than comparison with adults.
Rock climbing gear is essential for any rock climber. Investing in good equipment is crucial as it contributes to the quality of your climbing and your safety. For an introductory session, ask about rental equipment before buying.
Our dedicated gear page is being prepared with equipment guidance, compatibility information and selected recommendations. It is currently a coming-soon page.
For everyday items, explore our outdoor accessories and outdoor clothing. For ropes, harnesses, helmets and other life-support equipment, choose traceable products from reputable climbing manufacturers and authorised retailers, with suitable certification and instructions.
Shopping transparency: Mountainotes store purchases and purchases from external retailers use different checkout and delivery processes. Where affiliate links are included, they will be identified; we may receive a commission from qualifying purchases at no additional cost to you.
When you climb with a belay device, there is a person down below belaying you, someone who controls the safety rope and prevents you from falling too far. A belay device is what the belayer uses to keep tension in the rope and protect the climber from steep falls.
The belay device works on rope friction. So it is easy for the belayer to control the rope as he doesn’t need to put too much force to control the rope.
There are several types of belay devices and you will probably master the use of only one of them.
Figure 8 is the most basic and traditional device and primarily used for rappelling. The figure of 8 devices requires more attention and force than the more advanced devices.
Tubular belay devices are common, but their permitted applications vary by model. Some can accommodate two rope strands or offer a guide mode for specific uses. Follow the manufacturer’s instructions and learn each technique in person; these devices should not be assumed suitable for self-belaying.
Assisted-braking belay devices help the belayer arrest a fall, but they do not replace correct handling. Keep control of the brake side of the rope and follow the device-specific instructions. Rope diameter and connector compatibility must also be checked.
Carabiners and quickdraws are basic essential devices as they attach you through your harness to the climbing equipment.
A suitable locking carabiner can connect a belay device to the harness belay loop, according to the equipment instructions. A quickdraw consists of two carabiners joined by a sewn sling and connects the climbing rope to protection. Accessory carabiners are not suitable for climbing protection.
A harness is a piece of equipment that hugs you on your hips and upper thighs that supports you as part of the climbing system. For many roped climbing setups, the climber ties the rope directly into the manufacturer-designated tie-in points; attachment methods depend on the activity and equipment instructions. When falling or lowering to the ground, you’ll find yourself sitting in your harness as you lower.
There are many types of rope that you can choose from. A useful initial distinction is between dynamic climbing ropes and low-stretch ropes often called static ropes. Dynamic ropes have some more give and stretch to absorb the impact of a climber’s fall. Low-stretch ropes have specialist applications, such as certain access and hauling systems, and must not be substituted for a dynamic lead-climbing rope. Dynamic ropes are also classified as single, half or twin; these markings describe specific permitted rope systems. Choose a rope system with an instructor and check compatibility with your belay device. There are routes in which there are pre-installed static ropes that we use for secured ascents with a “Jumar”, an ascending device. The Jumar can’t move downwards, only upwards, unless we unlock it.
There is a myriad of types of climbing shoes that you can choose from. The three main types are neutral, moderate, and aggressive shoes. Neutral is most relaxed, moderate is slightly downturned, and aggressive shoes are extremely downturned in the toes.
Chalk mainly comes as either a powder or a liquid. Loose chalk, the powder, is the most ubiquitous there is. Then, there’s liquid chalk. Liquid chalk usually lasts longer after each application, but it is also more expensive. Chalk removes moisture from your hands and gives you a better grip as you climb.
Nuts are passive devices that a climber push inside the crack to fit a certain position. A sound placement depends on the rock, the shape and size of the nut and the direction of loading. Learning to place and assess protection requires instruction and practice; no individual placement should be described as infallible.
Usually, the climber won’t rely on one unit and several nuts or cams will be placed to secure the climber.
This device will help to release a nut from the crack, as sometimes they get stuck.
Cams are special equipment that puts higher pressure on a crack when there is a force that pulls it, like in the case of a climber that relies on it, and of course, during a fall.
They come in different sizes, to match different cracks. They are relatively expensive tools but usually, you don’t need to buy a full set to start with.
There are case climbers who use ice-axes when rock climbing. We call it “dry-tooling” and it evolved to be an acceptable technique for an additional type of rock climbing. A Jumar/ascender which is usually found in mountaineering also can be used in some rock climbing routes and as a safety device.
For mixed climbing, the climber should gain mountaineering capabilities, ice climbing capabilities, and rock climbing capabilities. The climber also will need rock and ice climbing gear.
Mixed climbing and ice climbing can be part of the rock climbing day and there are high mountains in which all capabilities and gear come together to ascend the mountain.
There are several things that climbers need to practice to improve. For beginner to intermediate climbers, regular sessions with adequate recovery can support steady improvement. Frequency should reflect experience, workload and recovery rather than a fixed minimum. At these levels, climbing is the perfect practice for climbing. As you climb, you naturally increase your finger strength, core strength, and upper body strength. You gain more climbing knowledge and experience that naturally improves you as a climber.
There are a lot of climbing drills that climbers can practice during a climbing session to improve. More experienced climbers may use endurance drills such as 4×4 climbs under appropriate coaching. This means climbing a route or problem below your climbing level four times without taking a break in between each time. Another drill to improve your climbing is by doing a traverse, which means climbing sideways for the length of the climbing wall or around the gym instead of upward. This improves your endurance and footwork, something often overlooked by climbers.
An intermediate level climber should practice and train continously to gain the skills of the more advanced climbers, additional practice and training are required to continue improving past the intermediate level. Advanced climbers also do strength training off the wall. This strength training may include flexibility work and general strength exercises. Campus-board and intensive finger training place high demands on the body and are not necessary beginner exercises; seek qualified coaching before adding them. An advanced climber’s routine often takes inspiration from calisthenics as there is considerable overlap in the exercises.
The warm-up is one of the most essential things that every climber should do, no matter their level. A progressive warm-up prepares you for the session and increases blood flow, although it cannot guarantee injury prevention. An adequate climbing warm-up involves the entire body. Some key parts of the body that should be focused on, though, are the wrists and shoulders.
If you go to a climbing gym, you’ll see many people with these long rubber bands called resistance bands. Resistance bands are valuable tools for warming up. When used appropriately, they can help activate muscles and prepare the shoulders for movement. One of the reasons why so many climbers use bands is because they are practical and easily portable.
Climbers can also warm up on the climbing wall. It’s an excellent warm-up to climb something a few grades below your climbing level slowly, focusing on technique and all of the tight spots in your body. Warming up on the climbing wall can act as a springboard for proper technique during the rest of your climbing session if you do it properly and carefully.
The most important thing when warming up is to listen to your body. If you find that you don’t feel capable of warming up, then you cannot climb. Instead, take a rest day or focus on your mobility. On the other hand, if you find that one shoulder is tight, for example, work on loosening it up with a few extra minutes of work and then try climbing. Build gradually into your session, allow recovery and stop if you develop pain. Seek appropriate advice for persistent symptoms.
Climbing, like any other sport, requires a proper diet that can maximize your physical potential.
Some climbers are known for having more unique eating habits, such as Alex Megos, who loves incorporating raw carrots
into his diet.
There are also climbers who eat as little as possible to remain light relative to their muscle mass.
The proper diet for climbing should be healthy and balanced. You should eat to have enough energy to climb well, not to stay as light as possible. Despite what many people think, weighing little does not necessarily correlate to climbing well. It’s a pitfall that many fall into: eating less will hinder your climbing, not help it. To optimize your climbing, you have to eat enough
calories.
Something that many climbers ask themselves is if they should eat a vegetarian or vegan diet. A lot of climbers eat this way because it is more sustainable for the environment. A well-planned plant-based diet can support climbing, as can other balanced dietary patterns. Pay attention to overall energy intake and food variety rather than assuming one diet is best for everyone.
But everyone is different. If you like eating meat, you don’t have to give it up to fuel your climbing. As long as you eat unhealthier foods in moderation, then you don’t have to eliminate them from your diet completely.
Energy expenditure varies widely with climbing style, effort, body size and rest time, so a fixed hourly calorie estimate is not a useful target for everyone. Make sure to fuel yourself with enough energy and enough protein to support your muscle’s strength and growth, and the overall demanding activity.
Supplements are not an automatic requirement for climbers; individual needs are best assessed with a qualified professional.
For the climbing session, if your climbing site is accessible you are actually not limited to specific foods. You might want to travel lite and to use high nutrient-dense food or protein-energy bars.
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Introduction to mountaineering
Altitude Sickness-info, treatment and prevention
Beginner routes allow you to learn at a manageable level. Footwork, balance and body position matter alongside strength. Ask your instructor to help choose suitable climbs.
Wear clothing that allows movement and bring water. Ask whether shoes, a harness and instruction are included. Follow the venue’s requirements for the activity you book.
Outdoor climbing adds skills and hazards that may not be covered in a gym induction. Book an outdoor course or qualified instructor for your first transition.
Our Rock Climbing Gear Hub is in preparation. Meanwhile, use manufacturer instructions and advice from qualified instructors and reputable climbing retailers.
British Mountaineering Council: equipment for outdoor climbing
British Mountaineering Council: belay and abseil devices
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