5 Off-Season Strength Training Tips for Climbers

Winter can be tough on climbers. When the days are short, the weather’s miserable, and outdoor crags are slippery and cold, it’s easy to feel like your climbing progress is stuck in hibernation. But don’t worry, there’s no need to lose your hard-earned strength just because conditions aren’t ideal. With some smart off-season training, you can stay “climber strong” and even come back better than ever when spring rolls around.

Here are five tried-and-true ways to keep crushing it this winter:

1. Hit the (Climbing) Gym

Indoor climbing is a lifesaver during the off-season, and The Climbing Hangar is the perfect spot to keep your skills sharp and your psyche high. Whether you’re a first-timer or a lifelong boulderer, our gyms are designed to cater to everyone. With dynamic route-setting and problems for all skill levels, you’ll stay engaged and challenged. Plus, you can keep climbing your way through the winter while staying (kinda) warm and (hopefully) dry.

2. Focus on Finger Strength

Strong fingers are the cornerstone of bouldering success, and the off-season is a great time to zero in on them. If you’re already familiar with fingerboards, incorporate some light, controlled sessions into your routine. If not, start slow! No need to go full beast mode, just a few hangs each week will help you build strength without risking injury.

Bonus: The Climbing Hangar’s strength training areas have everything you need to level up safely, from fingerboards to weights.

3. Train Your Core Like a Pro

If you’ve ever felt your feet cut loose on a tough boulder problem, you know how important core strength is for climbers. From planks to hanging leg raises to twists with a medicine ball, there are countless ways to train your core indoors. Focus on movements that mimic climbing motions to make sure your training translates to better performance on the wall.

Not sure where to start? Swing by the training area at your nearest Hangar, we’ve got all the gear you’ll need.

4. Build Overall Strength with Weights

Strength training isn’t just for bodybuilders, it’s a secret weapon for climbers, too. Squats, deadlifts, and pull-ups are amazing for building functional strength that helps you climb harder and longer. Pair weightlifting with your climbing sessions to create a well-rounded routine that supports your bouldering goals.

The Climbing Hangar’s strength training zones are kitted out with free weights at many of our gyms and some are fully equipped like your regular gym, so you can make some serious gains.

5. Stay Consistent (But Listen to Your Body)

The key to off-season training is consistency. Regular sessions will keep you progressing, even if they’re short. That said, listen to your body, rest and recovery are just as important as training hard. Overtraining can lead to burnout or injuries, so make sure you’re striking the right balance.

And remember, climbing is about the long game. Whether you’re smashing our top grades or just getting started at the bottom, every bit of effort you put in now will pay off when you’re back on the wall in prime conditions.

Ready to Crush It This Winter?

Winter training doesn’t have to be boring or intimidating. With the right approach, you can stay strong, improve your climbing, and set yourself up for success in the new season. And if you’re looking for a welcoming place to climb, lift, and train, The Climbing Hangar is here for you.