A beginner’s training guide to bouldering

If you don’t know where to start, you’ve come to the right place. A quick google search will bring up tons of training ideas and schedules, but where does one really start when one is starting from the bottom?

With very basic exercises, and lots and lots of climbing of course. I can’t stress enough how important and useful climbing is to improving your game. Simply training will not get you to where you want to be – climbing itself does a lot on its own.

But anyway, you’re not here to hear me babble on about stuff you already know. I’ve come up with a weekly plan that will surely start you off on a bright training future. Remember: to avoid plateauing, change your training regime every few weeks!


  • 30 minutes of cardio (can be biking, running, swimming or whatever you fancy)
  • Stretching (click here for my stretching tutorial)


  • 1.5 hours of climbing
  • core (depending on what you’re doing, this doesn’t take long)
  • 10 minutes on campus board ** If you are new to the campus board, simply do dead hangs remembering to warm up your fingers first. If you can move up several rungs already, do several sets of your max ascents with eventually moving up to skipping rungs.


  • 30 minutes of cardio
  • Stretching


  • 1.5 hours of climbing
  • core
  • 10 minutes on campus board


  • Free climb!


  • REST


  • REST

 This is a bare bones training schedule meant to start you off. Feel free to move things around as the days don’t really matter so much as you do each exercise at least twice a week!

For supplemental training information, check out my friends at 99boulders.com

Climb on xx

7 thoughts on “A beginner’s training guide to bouldering

  1. Pingback: Is Competition Climbing For Me? – allezgirl

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