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  • 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.


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.

Upright Rows🔗

Gist: hold the grips with the overhand grip and lift it straight up to the collarbone.

Possible with the cable machine.

Triceps Extension🔗

Gist: the upper arms should remain stationary and only the forearms should move.

Biceps Curl🔗

Gist: soft elbows + control the motion and do not swing the weight.

Leg Press🔗

Gist: never lock the knees during the extension.

Leg Extension🔗

Gist: perhaps skip due to increased risk of injury to knees?

Leg Curl🔗

Isolation exercise for hamstrings. Yummy.

Rotary Torso🔗

Gist: need more info in regards to the safety of these machines.