14 At-Home Exercises to Train for Outdoor Rock Climbing

July 27, 2025

You don’t need to be on a wall to become a stronger climber. In fact, some of the best workouts for rock climbers can happen right in your living room, backyard, or garage. Whether you're waiting for the weekend or just trying to stay in shape between climbs, this rock climbing workout routine at home will help you build the strength, balance, and control you need on real rock.


Climbing outdoors isn’t just about upper body power. It’s about body awareness, mental focus, and having the endurance to move with confidence. From the rough limestone of Reimer’s Ranch to the granite domes of Enchanted Rock, outdoor climbing presents unique challenges that you can absolutely train for without leaving your house. A little consistent effort goes a long way.


These moves are great for beginners transitioning from gym climbing to outdoor routes, and they also work for seasoned climbers looking for a solid at home climbing workout to maintain fitness. Whether it’s bad weather, off days, or mid-week stretches when you can’t get to the crag, these rock climbing exercises at home keep you ready.


We kept this list simple. No fancy gym equipment, no long explanations. Just 14 practical moves you can do at home to stay ready for your next send.

Why Home Training Matters

Even if you can’t make it to the climbing gym or crag every week, a consistent rock climbing workout at home will keep your body primed. Home-based climbing workouts help maintain muscle memory, improve grip strength, and keep balance dialed in. Best of all, they adapt easily to your space, schedule, and current fitness level.


Rock climbing home training also gives you a chance to work on weaknesses you might overlook on the wall. It could mean developing a stronger core, improving shoulder mobility, or building ankle stability—key elements in rock climbing strength exercises that pay off outside.

1. Door Frame Pull-ups

Find a sturdy door frame and do pull-ups using an open-handed grip. Focus on controlled movement, engaging your shoulders and back. This is a classic part of any climbing exercise routine, helping build upper-body strength and control. If the frame feels sketchy, skip this and move to table pulls.


2. Table Rows

Slide under a sturdy table, grab the edge with both hands, and pull your chest toward the surface. Feet flat on the ground, core tight. This is a great option for beginners adding variety to their workouts for climbers, especially if pull-ups aren’t in the cards yet.


3. Book Pinch Walks

Grip a large book (think thick textbook or heavy novel) in each hand and walk around the room. This move is one of the best exercises for rock climbers, helping you build pinch strength and grip endurance for outdoor features and edges.


4. Wall Sits

Slide down a wall until your knees are at a 90-degree angle and hold. It feels easy at first—then it doesn’t. Wall sits develop lower-body endurance and are an essential part of any workout for rock climbing.

5. Plank Variations

Start with a forearm plank, then try side planks or planks with alternating arm and leg lifts. These climbing strength exercises are perfect for improving core tension, which enhances footwork precision on the wall.


6. Single-leg Toe Touches

Balance on one foot, reach down with the opposite hand, and touch your toe before returning to standing. These are ideal exercises for climbers who want better balance and ankle stability, crucial for delicate outdoor foot placements.


7. Wrist Rolls with Soup Cans

Tie a string to a can of beans and the other end to a stick or broom handle. Wind the string up slowly using just your wrists, then reverse. This move strengthens forearms and is a great addition to any training for rock climbing routine.


8. Tricep Dips

Using two chairs, lower and raise yourself using your arms. This is especially helpful for mantles and pushing moves and fits perfectly into climbing training at home.


9. Shoulder Taps

Get into a push-up position and alternate tapping each shoulder with the opposite hand. Keep your hips still and core tight. These are excellent for building control and upper-body stability in your rock climbing workout.

10. Heel Raises

SStand on a step or edge and slowly raise up onto your toes, then lower your heels below the edge. Heel raises add calf strength and are a must-have in workouts for rock climbing.


11. Reverse Lunges

Step one foot back and lower into a lunge, then return to standing. Alternate legs. This functional exercise for rock climbing builds strength and stability for climbing approaches and tricky footwork.


12. Dead Hangs (Optional Pull-up Bar)

If you’ve got a bar, just hang. Focus on shoulder engagement, not just dangling. Start with 10 to 15 seconds and build up. Dead hangs are a staple of rock climbing training at home, improving grip endurance and mental focus.


13. Core Leg Raises

Lie flat on your back, legs straight, and raise them to 90 degrees before slowly lowering without touching the floor. This move strengthens the lower abs and is essential in any workout routine for rock climbers.


14. Balance Stand with Eyes Closed

Stand on one foot for 30 seconds. Close your eyes to make it harder. This simple exercise improves proprioception and is perfect for climbing strength workout sessions.

Put It All Together

Combine 6 or 7 of these into a 20–30 minute climbing workout. Do 2 rounds with rest in between. These workouts for climbers focus on quality, not speed, making them one of the best workouts for climbers overall.

When to Level Up Your Training

Once these moves feel easy, you can start advancing your bouldering training at home. Add weight, increase time under tension, or invest in tools like a hangboard for a complete rock climbing exercise routine. These incremental improvements help you master how to train for climbing without overcomplicating it.


And when you're ready to test all that progress on real rock, we’re here to help. Our Beginner Climbing Courses and Advanced Climbing Courses are designed to meet you at your level and push you just the right amount.


Whether you’re working toward your first climb at Lake Travis or prepping for a technical day at Medicine Wall, these exercises are a great way to stay sharp.


The best part? You don’t need a gym membership or a fancy setup to stay in climbing shape. Just some consistency, creativity, and a little grit. Something every good climber already has.


So the next time you’re stuck indoors, pull out a chair, grab a book, and start your rock climbing workout routine. Your next send is waiting.

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