If you’ve been rock climbing and looking for a new challenge, you may want to try bouldering—rope-less climbing done on low rock formations. Many professionals agree: bouldering is a good workout.
In one session, you can possibly do muscle building, have coordination and flexibility enhanced, and have a good cardio workout as well as stimulate the mind. Bouldering for exercise has become more popular as commercial climbing gyms have had a resurgence and indoor climbing on boulders is often the first time people try it out.
What is Bouldering
When you are bouldering, climbers don’t use ropes or harnesses as you would with rock climbing. Instead, in indoor gyms climbers scale shorter walls and have a thick, padded floor to protect them if they fall. It is a social activity done in groups of people who can offer tips and tricks. It can be done outdoors too after you get comfortable doing it indoors.
Benefits of Bouldering
- Strength training. Bouldering works major muscle groups across your whole body. There’s activation of the core, a full range of motion on the upper body, and use of the legs. You use your own body weight to make it a calisthenic option.
- Increase forearms and grip strength. Issues such as carpal tunnel syndrome and forearm cramping can be reduced with this strengthening.
- Build stamina. Longer sessions will help build endurance quickly. A lot of energy is needed to stay in the positions and your body maneuvering.
- Improve problem-solving skills. Bouldering is a sport that makes you come up with solutions as you consider each move, or the route, and it needs to be done quickly, which will positively impact your problem-solving skills.
- Fun experience. Bouldering is done in sessions with a group of people where you watch or help each other making it a fun social experience.
Getting Started
Bouldering can be daunting if you’ve never done it before. Finding an indoor gym that you feel comfortable and safe in is important. If you have rock climbing experience, moving to bouldering will be easier as it uses a lot of the same skills.
- Gearing up. Buy appropriate clothes and climbing shoes as well as chalk to absorb sweat. Chalk can help give you more grip. Shoes should be tight fitting with a solid rubber compound. The shoes should have an edge in the toe area. Don’t spend a lot of money on your first few pairs of shoes as it will take using several pairs until you find the one that works well for you.
- Take a workshop. In a workshop you can learn the basics and different climbing techniques involved.
- Stretch it out. Before you start bouldering, take some time to do some stretching. Not only will it make it easier to move, but it will also help prevent injuries.
- Use resistance training. This will help give you strength and improve your power. This can also help you avoid injury.
- Strengthen your grip. This can be accomplished on the bouldering wall but working on it at other times will make it easier.
- Don’t give up. Bouldering isn’t easy but as you keep bouldering, you’ll get stronger, and your technique will become more efficient. You’ll find that you’re enjoying it more and more with each session. Take it slow and get used to using your body in a new way. You’ll also need to build up stamina and strength to make it easier, which isn’t going to happen overnight.
Moving Outdoors
When you move to bouldering outdoors, you have new things to remember and focus on. Here are some of the things to consider.
- No more mats. One of the biggest change is getting used to bouldering without mats to fall down on. This can cause injuries.
- No guides. On indoor bouldering walls there are dots or colored holds but when you move outdoors, they’re all gone. You have to find the route yourself. The clues on where to move to next are more difficult and decerning them can be challenging.
- Don’t look down. It can take you out of the moment and could shake your confidence. Keep your eyes on the next move.
- Don’t rush things. Take your time and think through your moves before making them. Each move should be made slowly and with purpose. Also listen to your body. If it doesn’t feel right, it probably isn’t.
- Stay calm, take deep breaths. Deep breaths will help keep the mind focused and your body more relaxed. The deep breaths will help with the adrenalin feelings, too.
- Find a coach or spotter. When you first move outdoors, finding a coach or spotter can help you navigate the rocks and help you develop an eye for where to put your hands and feet. They can help give you the confidence you need to keep trying.
- Enjoy the end. When you reach the top, take in the view and appreciate what you’ve accomplished. It can be exhilarating knowing you’ve met the challenge and conquered another rock.
Dangers of Bouldering
Bouldering is fun and challenging sport, but it also has its share of danger. When bouldering outdoors, each fall is a ground fall—meaning you land on the ground hard. It is not uncommon to sustain broken or sprained ankles and wrists.
Before choosing a rock to go bouldering on, assess the area underneath and make sure there are no hazards. Make sure you have a crash pad made of foam to put on the ground below you. Also make sure you have chalk to absorb your sweat and help you hang on to the holds better. Having good climbing shoes will be a major help.
Final Thoughts
Bouldering is a fun workout that can be done inside and outside that is not only good for your body but also your brain. It can help you build stamina and strength as well as help your problem-solving skills. It doesn’t require a huge financial investment, and it can help you build your social network too.
