Start Rock Climbing

Fitness & HealthIntermediateGym

90 minutes

5 steps

·Intermediate

After 90 min: Climb your first 5.6 grade route indoors and build full-body strength

What you need

climbing gym membershipclimbing shoeschalk

The 90-Minute Plan

Learn Belay Safety0–15 min

Take a belay class at your gym. Know how to operate the belay device safely. This is critical.

Warm-Up Bouldering15–35 min

Boulder (climb short walls without ropes) on beginner routes for 20 minutes. Get a feel for movement.

Rope Climbing Basics35–55 min

With a partner/belayer, climb a 5.5 route. Use legs, not arms. Stay close to the wall. Learn footwork.

Climb Progressively55–75 min

Attempt a 5.6 route. You might not top it. That's okay. Try 3 different routes in this grade range.

Cool Down and Reflect75–90 min

Stretch your forearms, shoulders, legs. Reflect on footholds that worked. Plan your next session.

Pro Tip

Climbing is 60% legs, 40% arms. Use your legs to push up, not your arms to pull.

90 min·5 steps

After 90 min: Increase grip strength for better deadlifts and daily function

2,900

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90 min·5 steps

After 90 min: You'll develop balanced muscle strength and improve everyday movement patterns.

12,000

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90 min·5 steps

After 90 min: Hold a 2-minute plank and build a strong, injury-resistant core

6,700

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90 min·5 steps

After 90 min: Perform 5 foundational moves with perfect form and build functional strength

7,400

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