Guidelines🔗

Concentrate on improving body composition and all-around fitness. Moderate aerobic training (such as running) and basic conditioning exercises will effectively build base fitness.
Favor body-weight exercises such as pull-ups, push-ups, dips, and abdominal crunches over machines or free weights.
Perform some modest training of the push muscles to maintain muscular balance, since the pulling muscles will steadily grow stronger as a result of climbing.
Engage in regular stretching to improve flexibility and reduce injury risk.
Climb two to four days per week to develop climbing strength.
Resist the urge to engage in the high-intensity, sport-specific exercises commonly used by more advanced climbers.

Strategy🔗

Two sets of each exercise with a weight that produces muscular failure in 15 to 20 reps.

Execute slowly and without stopping in the middle of the set.

Make the upward phase last about 1 second and the downward phase 2 seconds.

Rest 1 to 2 minutes between sets.

Bench press🔗

Begin with a total weight equal to about 25% of body weight and progress up to 50% (never more).

Shoulder Press🔗

Press straight upward with your palms maintaining a forward-facing position. As your arms become straight, squeeze your hands slightly inward until the dumbbells touch end-to-end.

Pec Fly🔗

Gist: straight elbows instead of bent elbows.

Lat Pull-Down🔗

Grip the bar with your hands shoulder width apart. Many pull-down machines possess bars designed for the much wider hand position preferred by bodybuilders — do not use this wide grip.