How many times bouldering per week. My question is this too Feb 13, 2018 · Iv realized that in order to improve my climbing I have to climb more then I already do. hangboard for fingers), but nothing else targets so many key elements of bouldering all at once. Personalized training focused on your specific needs enhances your climbing performance effectively. I’m curious if there is anything you can do at home to accelerate conditioning the skin on your fingers. but over how many sets? and how many times a week? i busted out 5 last night over 2 sets( on a doorframe, 1. For an average person weighing 185 lbs, they burn about 920 calories per hour of climbing. However… Jun 24, 2023 · Aim for at least two to three bouldering sessions per week. I was wondering how many times per week to target. 5 hours. comContent blocked Please turn off your ad blocker. He may be tempted to think that now he also spends four hours on fingerboard and fills it with strength exercises. If you feel twinges at 2 – 3 times a week, cut back to one session per week. With practice, you can increase the number of days you climb each week to improve your technique. About a month ago, I began to go three times a week (M,W,F) and do some basic calisthenics training outside (no hang board). Bouldering on most days of the week does not allow enough recovery time between sessions, but going less often than once per week probably won’t be enough to generate significant gains. How often should you train core for climbing? Start with 3 sets of 5 My current routine is climbing twice a week, work out + cardio 3 times a week and two rest days - I also do a 20-30 min stretching routine every morning. Jan 14, 2021 · Climbers should climb between 3-4 days per week to get the most gains while also minimizing the chance of tendon injuries. One session is bouldering OR sport climbing. I can typically go for about 1. There's a bouldering gym near here that's about $140 AUD per month, or $720 for 6 months, but that also includes shoes, discounted classes and products, the routes get switched once every 3-4 weeks, I'm not sure how many routes it has but it has about 7 sections of wall as well as a practice area, with I think at least around 7-12 routes on each. I work hard at most once or twice a week, but mostly try to enjoy my time in the gym. Sound simple? It is, but only if you can commit to the process and follow We would like to show you a description here but the site won’t allow us. Always listen to your body before going climbing and in case of any soreness or tenderness in the fingers, you should postpone the session. Moved PermanentlyThe document has moved here. I just started three months ago. Jun 9, 2025 · To summarize, optimal bouldering frequency is 2 times per week for beginners and 3 times for intermediates, focusing on quality rather than quantity to build muscle memory and improve climbing capability. 5 - 2 hours before exhaustion and ripped skin makes me stop. Nov 22, 2021 · Can you go climbing everyday? Climbing everyday can cause long term and short term injuries, so it is not advised. Monday + Friday, weighted hangs 4 sets at +40lbs then some gym climbing. Typically I climb every 2nd day, so around 4-5 times a week unless i feel super tired, then i add rest day :D. You will risk injuries and harm natural muscle development if you do more than that. Current training plan: I can go to the gym at max 3 times a week usually (m/w/f). Professional climbers usually climb 6-7 days per week, but they also have nutrition coaches and physiotherapists on standby if anything were to go wrong. It depends on your definition of quality session I guess. Nov 22, 2021 · How often do people fall rock climbing? found an incidence of 2. If you climb more than 4 days per week, you significantly increase your chance of tendon injury, which will push back any gains you made. projecting 5. Two after work bouldering sessions for about an hour and one day on the weekend, outside weather permitting. Outside of climbing i have a mostly regular gym/ exercise regimen. Jan 30, 2023 · If you’re someone who goes climbing 3-4 days per week, you’ll likely have to replace one of these climbing days with a training day to give your body enough recovery time. EDIT: So far this is all indoor except some ice climbing. 5cm wide?) but how many sets should i have done? We would like to show you a description here but the site won’t allow us. But keep reading to see a sample training breakdown to ensure maximum training progress! With your training schedule established, you can now plan what the individual climbing gym sessions will entail. Main reason why I moved to 3x per week to 2x per week and 2 rest days after climbing is I'm older (35+) and have kids, so my recovery is not as good. 1. 42 votes, 64 comments. We would like to show you a description here but the site won’t allow us. A typical week for me is 1-2 days of outdoor sport climbing, 1 day of outdoor bouldering, and 1-2 days of gym climbing (lead and bouldering). As you start gaining strength, you can switch into a two-days-on/one-off or a three-on/one-off. For example day 1 hard bouldering, day 2 4x4 on toprope, day 3 steady state endurance (ARC), day 4 same as day 1 and so on. For 2-5 hours. Wondering how many days a week new climbers should train? Learn the best gym climbing schedule to build strength, improve technique, and prevent injuries as you progress! By discovering how many calories you burn during bouldering versus sport climbing, you can allocate your energy and time more efficiently. You have vertical walls, overhangs and slabs. I climb 2-3 times a week, up to 2 hours at a time. Mar 27, 2023 · Would you like to increase your pull-muscle and lock-off strength, lunging power, and pulling endurance by 20% or more? Um… Is that a trick question? Here’s how. 6 injuries per 10,000 hours of mountaineering [13]. OK, i read in Climb that for sdtrength, 5 pull-ups per set is ok. I tweaked my neck exactly a week ago today at my gym, and took some time off as a result. How many times a week/month/year do you get outside to climb? Just curious. I've also been climbing on and off for 6 years, so I've built up a little more endurance. He’s about 148 lbs. 5 hours with good breaks being taken. Do you ‘just’ climb, and not do any other training/work out? Feb 17, 2025 · Increase your strength and power this training season by including limit bouldering in your climbing training plan. My buddy just started and he did a v5 first day without even knowing what to do. Reply reply certifedcupcake • 34K subscribers in the indoorbouldering community. Depending on how much free time I have in a given week, I tend to go to bouldering 2-4 times a week. The maximum frequency can be increased to 4 times per week once you reach levels 5. But when I read online whether bouldering once a week is enough, I've seen replies like "you need to do it at least 3 times a week, going to boulder only once is useless" and other similar opinions. Bouldering walls come in many different shapes. I use the Crimpd app for fingerboard sessions. Mar 27, 2025 · You shouldn’t go bouldering more than 2-3 times per week as beginners with skill levels up to 5. How to Identify a Boulder Problem A boulder problem is made up of hand and footholds in a single color scheme. I’ve been going about once a week to allow myself to recover before going again. Aug 17, 2021 · Bouldering, or any other climbing type, is a full-body workout that builds up your muscles and core strength. It’ll bring many changes to your body. 3 days per week. 4M subscribers in the climbing community. Start with bodyweight hangs on larger edges, then gradually progress to smaller holds or added weight - but never increase both at once. Get on one of these boards 1-2 times per week. I just started bouldering and I really love it. This data helps you prioritize sessions that boost your stamina, strength, or technique. This is so a beginner has time to heal their muscles, while getting them used to a new type of exercise and a workout that their body isn’t used to. How long do you spend rock climbing? A robust bouldering session should last between 60 to 90 Nov 22, 2021 · How many rest days a week should I climb? On average, if you are climbing as hard as you can for a long climbing session, then 3-days per week is appropriate. I started bouldering when I was 20 with some friends, but was never climbing more than once a week for a month or so at a time. I've only been climbing for two months and have fostered a weird obsession over the sport, making me want to always be bouldering at my local gym. 5 to 2. Now that it's frigid in the northeast, I'll probably start going indoors once during the weekend, and twice during the week. VB (Basic/Beginner) Not all gyms have VB, but VBs Berno, 26, otherwise spends four hours in the bouldering gym three times a week. What i would say is to really be conservative with the recovery time of your ligaments and always get at least 48 hours of rest in between intensive finger work. This assumes that you are climbing consistently (2-3 times per week). See relevant content for climbingport. When climbing I usually attempt my project 2-3x per week, because anything more gets too exhausting. Even climbers with 10 years of 3x a week break the schedule and add an extra rest day, or take a week off, from time to time (or do trips with 3 on 1 off cycles, or add a 2 on week when really fit). . e. Bouldering too frequently, especially in the first year, can lead to tendon problems. Nov 7, 2023 · As we discussed earlier, ensuring you always have at least one rest day per week will allow your body to recover from your bouldering sessions and help prevent overuse injuries. 11a/4x4 of 10a or 9+). I've always benefitted from rest, but have found more and more that taking 5-7 days off - as often as every four weeks - is the only way I actualize any gains, regardless of whether I'm only climbing in the gym or outside. Aug 7, 2023 · Unless you already climb at the 5. I usually elude the question when I can, because people always seem impressed when I tell them how long I've been climbing and what I'm capable of. Now i am bouldering 2-3 times a week and training endurance 1-2 times a week. I think I stayed a comfortable v3 climber for almost a year before v4s consistently felt like projects instead of impossible things. g. 48 votes, 79 comments. Consider climber B who climbs 6 days every week with only 1 rest day but does different things. I'm up to 16 sets/week of 10" max hangs for each of two grips (distributed 3/4/4/5) and haven't exceeded MRV — 40 days into training, I'm still PRing every week. A structure I find works well for me is: one session finger strength (limit bouldering or fingerboarding), one session aerobic endurance (high volume of low-intensity routes), and one anaerobic alactic endurance (pumpy, linking roughly 20-25 hard moves) session per week. Just wondering if you think just bouldering around my limit 2 days a week can actually translate to some slow gains or at least maintenance of my current strength. You probably realistically burn an additional 100 to 200 calories per hour of bouldering depending on how long you rest between climbs. Already had climbed a few time occasionally, but now I bought my first pair of shoes and plan on going more regularly. 5 accidents per 1000 mountaineers per year or 5. Performance plateaus can result from bouldering too often or not often enough (7). outdoor 2 times a week, indoors 1-2 times a week (at most). Related Questions How many days a week should I climb? Start slow, no more than 1 – 3 times a week in the beginning. 3 days ago · The Affordable Care Act (ACA) indirectly influences part-time hours by defining “full-time” employment for employer shared responsibility provisions. Thinking about it 2-3 hours a week doesn't seem that much. Dec 2, 2024 · What's better - lifting weights 3x per week, or every day? Find out what research says about the sweet spot for muscle building and getting lean. 2 times a week atm (due to overuse injury : ( ). Any more than that, and you’ll risk injuries and harm natural muscle development. ) The formula: Commit to weighted pull-up training, three times per week, for the next ten weeks. A subreddit for the indoor bouldering community. One commenter noted that he could climb most V4s after a year of 3 times per week bouldering. most rock climbing incidents occurred on weekends (median time 3:30 pm) during spring, summer, and autumn [6]. In this post I will When it comes to hypertrophy the key question is not, how many times per week should I train, but how many times per week should I train each muscle? It seems wise to use a default training frequency of training each muscle 2 times per week. There are better ways to train these elements separately (e. You shouldn’t go bouldering more than 2-3 times per week as beginners with skill levels up to 5. 13 level or higher, time spent climbing is the most important element of your training program. For intermediate and beginner hangboard users, two times a week is plenty, but you can do up to three as long as you stop at the first sign of finger pain. From there, being able to touch v5s and even send a few took maybe 4 months. Then I ran into the problem and realized I have no idea what I'm doing. As my interests changed so would be training focus, whether that was more body building, power lifting, CrossFit, martial arts, or calisthenics oriented. I've climbed twice a week (but have trained general strength 4 years before and during these past 4 months). Thus, I get better quality of sessions and progress if I just did less climbing counterintuitively. How do I structure my training plan while climbing 3 times week? So after around four years of climbing, two of which were more serious than the other, I've come to the conclusion that I want to create a workout plan (that also includes climbing, of course). How many of you guys climb 3-4 times a week? did you notice a marked difference in your performance? The other problem for me is the cost of going to a wall, £9 per session seams Feb 2, 2025 · Find out how many rest days you should take when bouldering to optimize your strength, endurance and performance. Olympics. Minimum 1 4x4 = 16 routes, but it is of grades way easier than what I project (bouldering = 2 grades lower, rope = whole grade lower - i. My weight is probably the biggest issue, I am 210 lbs @ 5’9 but a lot of it is muscle (powerlifting background). 2-3 hours if I'm bouldering, 2-5 if leading (long sessions also include coffee and chill time ofc). Without building a board at home or some big project like that. 7-5. Sore fingers; I started bouldering about 2 months ago. Jan 23, 2010 · Additionally when refer to training 3 times per week that is an average and a well planned training cycle builds in recovery and could look like: Week 1 - Moderate Week - 3 sessions (2 medium, 1 hard) Week 2 - Hard Week - 3 sessions (2 hard, 1 medium) Week 3 - Very Hard Week - 4 sessions (3 hard, 1 medium) I'm not sure if this is typical, but I've been indoor bouldering for about 5 months now and I can't do more than 2-3 hard, 2-hour sessions per week without my elbows hurting a lot. 56K subscribers Subscribed Nov 22, 2021 · How many times per week should I climb? Find a way to schedule at least two climbing sessions per week (3 or 4 is ideal)–any bouldering or roped climbing session, indoors or outdoors, counts towards this total. Roughly 3 hours each time. After all, hangboarding on the same day that you are climbing is not recommended and definitely should be avoided by beginners. Feb 10, 2025 · Rock climbing burns between 400 to 600 calories per hour, depending on your weight and the exertion level of your climbing. Mar 17, 2023 · Most indoor bouldering walls are between 4 and 5 meters (15 feet) tall. If you’re a beginner, you shouldn’t do more than four or five days a week. And if a beginner is already climbing 2-3 times per week, then by hangboarding in conjunction, they may overdo it, and not give their body enough time to recover, which can lead to overuse injuries. I boulder 3 days/week (been climbing for nearly 2 years), and would obviously love to climb more on weeks I have time. I climb 2-3 times a week for 3 hours a session and my fingers get sore to the point where I can’t even climb a ladder anymore. And if I'm incorporating minor How often should you train bouldering? You shouldn’t go bouldering more than 2-3 times per week as beginners with skill levels up to 5. Once a month I do outdoor climbing in the weekend also. As you get into harder training, it is important to take more rest days to allow your body to recover enough for the next climbing Nov 30, 2023 · A friend told me about a bouldering gym that’s giving a free month trial. currently that is once or twice a week normally indoors this time of year, but 50/50 indoors /outdoors split in fairer months. For the high intensity bouldering I do I could maybe do one more day per week. Jul 25, 2019 · How long will it take you to get to the next V-grade? Here is what I’ve gathered from books, blog posts, and personal experience. Since I mix other workouts like weightlifting with climbing, my sessions generally last 2. Anything related to indoor (and outdoor) goes… I started bouldering about a month ago. Hi there Muzzes. I've done great at the gym this week, so doubt bouldering will be up to par tomorrow. (This article was originally published in February of 2019. If you want to climb more than 3-days per week, consider making your climbing session less intense or shorter so your muscles don’t need as much time to recover between sessions. My biggest concern is to avoid overuse injury, as my forearms muscles/tendons are currently sore for a good 4 days after a session. I live in a pretty flat area and have been trying to get outdoors at least once a month. If you start climbing more than 3 times a week as a beginner, you will probably improve faster than you need, and your muscles will not have adequate time to recover. Reply reply onewheeler2 • A Guide to Periodization for Climbing (avoiding plataeus and overtraining) Periodization - the application of planned phase changes and cycles in training to drive physical and metabolic change while reducing the likelyhood of overtraining. If you want to climb for weight loss, sport climbing is far more effective. According to Lack et al. Should you wait for the soreness to be over to climb Climbers should climb between 3-4 days per week to get the most gains while also minimizing the chance of tendon injuries. Fancy definitions aside periodization is a way to set up your training to maximize your gains and avoid plateaus and overuse injuries. A week later, I went back to my I've been looking for an answer to this forever and have only seen it discussed a few times with huge variations. Beginner climbers should climb 3 times a week maximum – spread the days out over the 7 days so you aren’t climbing one day after another. And yes we are scared of falling. Boulderers who come in 3 times per week are going to impress much faster than someone who only comes in once or twice per month. Feb 17, 2021 · The amount of time that you should be climbing in any form, whether it’s vertical climbing with outdoor or indoor rock climbing or doing your gym routine on a mountain climber or climbing machine, depends on a number of factors. Gotta keep that in mind even if all your exercise is bouldering - take it down a notch for 2 sessions and turn it up for 2. Any bouldering or roped climbing session, either indoors or out, counts towards this total. Jul 1, 2023 · 5+ days per week: You have enough time in your schedule, and maximizing the most out of your rock climbing gym session isn’t a pressing issue. I have been bouldering 2 to 3 times a week for 3 months now. I work out at home, so ithat takes a lot less time, out of my day, as opposed to going to the climbing gym. This consistency helps your muscles adapt, improves strength, and enhances technique more effectively than sporadic, intense sessions. How many times a week do you think I can go (maximum)? 33 votes, 62 comments. The walls are scattered with differently colored hand and footholds, these are called boulder problems. This has been my experience as well. Nov 22, 2021 · Will you gain muscle rock climbing? What are the disadvantages of rock climbing? How Many Days a Week Should You Rock Climb? You should climb about 3 days per week. Please note that this is from personal experience and everybody’s progress will be different depending on body type and strengths/weaknesses. So far my PR is a V4, can do a V3 after working on it for an hour+ and a V1/V2 on sight or within a few tries. com spoke to athletes from around the globe to discover the five key things they focus on to perform their best on the wall. On average, how many ascents do you do per gym session? I am really into data, and tally up how many ascents I do per grade each bouldering session to track in charts. I love bouldering. The maximum number of hangboard sessions per week for an advanced sports trained climber should be five. Another suggested dedicating the first year to perfecting technique on V1-V3 problems, for a good solid foundation before making a start on V4s in the second year. Jul 15, 2021 · You shouldn’t go bouldering more than 2-3 times per week as beginners with skill levels up to 5. I see beginners start climbing and go many times a week and then get elbow pain or pain in their fingers as their tendons are being overloaded and are getting inflamed. Feb 6, 2023 · Bouldering vs rock climbing How often you should go bouldering per week Why bouldering is a good full-body workout Climbing 101: what is cutting feet? How long does it take to progress in bouldering? How much does it cost to start bouldering? What to wear indoor bouldering How much of a bouldering wall can you use? Should climbing shoes hurt? Haven't injured myself for idk maybe a year, before which I was doing bouldering 3 to 4 times a week and 5x5 at gym the remaining days. Find a way to schedule at least two climbing sessions per week, while three to four is ideal. When I'm no longer in pain I'll climb 3 First off, this is a boulder specific question because I find that (for me) timing the rest for sport climbing is much easier than bouldering. Not getting injured – an injury can set you back a long time. Bouldering is very different, last week I tried the same jump about 40 times until I finally got it right. 8 (V4-V8). Because we have a lot of deleted posts on this subreddit, here is a backup of the title and body of this post: How many times do you climb a week? And how long each time? I climb 3 times a week M W F and maybe a weekend day if my friends want to and my sessions usually last about 2-3 hours with a moderate amount of rest time between attempts or routes. The amount of days you should climb per week depend on how advanced you are. 11-5. I’ve been going 4-5 times a week and I’m wondering if this is too much?… For the hangboard, that'd be the # sets you can complete each week, but that would be too fatiguing to allow an increase in volume (or intensity) the following week. 5 to 3. 10 votes, 37 comments. Weightlifting 2 times a week. I've been climbing for a year, going at least three times a week. Here's how to best work at your max. Under the ACA, full-time employment is generally considered to be 30 or more hours per week, or 130 hours per month. Typically I do 4x4s for endurance in the gym regardless if it is bouldering or rope. I dont do other training, except some pushups/squats throughout the day. I've been climbing for 7 years, lead 6B and can occasionally boulder second highest grade in my gym (untraditional grading system). I typically don’t have any issue sport climbing the day before or after bouldering, but I rarely boulder 2 days in a row. 13. As you get into harder training, it is important to take more rest days to allow your body to recover enough for the next climbing Mar 17, 2023 · Frequency – how often you attend a bouldering gym, has a major impact on how quickly you will progress. Pain is an indicator that you are overworking your fingers and hands. What the other person said about stopping when you stop having fun sounds very sensible to me😊 How Many Times Should You REALLY Train Climbing Per Week? Mercedes Pollmeier of Modus Athletica 4. Sep 21, 2022 · Beginners should go bouldering no more than 2 times per week. One session lead climbing and one session bouldering. Alright. Typical sport climbing takes ~2h, and bouldering can go up to 3-4 hours depending on the day and problems. The home of Climbing on reddit. I'd just recommend taking at least 1 full day of rest each week, no workout/stress if possible, and finding out how many hours a week total your body responds well Just started going to a bouldering gym. Wed: gym climbing + some board climbing, mainly to hangout with friends and give fingers a break. Is bouldering mainly about weight? Obviously there are so many variables but is weight limiting me this much? 25 votes, 65 comments. But at least it's some sport that may help. trueI'm big for a climber, 230 pounds, and I climb 2 or 3 times a week, 1. Some gyms use a Aug 7, 2023 · Sport climbers spend up to five hours at the climbing gym every day, but there are more variables in their training regime than meet the eye. For the first couple of years I only went once a week, but you could probs upgrade to twice a week after a few months if you're keen. Should i be going more or less often in order to make better progress in terms of skill and strength? Sep 15, 2022 · Are you training too much, too little, or missing the mark with your program? Coach has the beta for maximum climbing fitness. I started 4 months ago. Otherwise I would have to do something more endurance related like laps on top rope or low intensity traversing. May 21, 2024 · How Often Should You Hangboard? For steady progress without injury, most climbers benefit from 2-3 focused hangboard sessions per week, allowing at least 48 hours between sessions for tendon recovery. I can go out doors when it's in season about once per month for 1 dayish. Nov 22, 2021 · How many times a week should I rock climb? How Many Days a Week Should You Rock Climb? You should climb about 3 days per week. pvdwlfy deyir tfrqszg crls qlhc vjie rhzfyf xgshbt kgtcz wnfkf