Climbing is a sport accessible to everyone, practised year-round indoors. Despite a controlled environment, the risk of injury is high for beginners. To avoid it and progress quickly, it's essential to follow a few key tips. Here's how to get started in climbing the right way.
How to start climbing indoors?
Choosing your gym and your discipline
Climbing gyms are the best way to get started in climbing. Before signing up, you'll need to choose a venue that matches your goals and preferences. Some gyms offer only bouldering — a practice without harness or rope, on walls of 4 to 5 metres protected by thick crash mats.
Others also have routes reaching up to 25 metres, for a more advanced experience. While bouldering is perfect for improving climbing technique, route climbing lets you prepare for the outdoors by learning to manage height and belaying.
Wearing the right gear
Before tackling the walls, it's important to gear up. Climbing clothing should be comfortable, flexible and breathable while allowing full freedom of movement. For bouldering, all you need is a pair of climbing shoes, a pair of thin socks and a chalk tube.
For route climbing, the gear (rope, quickdraws, anchors) is already in place at the gym. You will however need to add a harness and a chalk bag. If you don't have your own gear, it's possible to hire some at the gym.
How climbing gyms work
Once your gear is ready, all you need to do is understand how the bouldering wall and routes work. In climbing gyms, the difficulty level is indicated by a hold colour and a grade (ranging from 3 to 9c).
In bouldering, the aim is to climb solo using only holds of the same colour. The starting holds are always marked. On a route, the aim is to reach the final hold. Unlike bouldering, you need a climber and a belayer. The safety basics (harness, figure-of-eight knot, belaying) also need to be mastered.
How to progress in climbing?
Prioritising consistency
Regular training is essential to progress well in climbing. To begin with, it's better to plan two to three short sessions per week rather than a single long one.
At the start, it's important to get a feel for things. Take it gradually by starting with the easiest routes to get familiar with the activity. If you fail, rest, watch other climbers, then try again focusing on the difficult sections. Progress comes largely from repetition and analysing your movements.
Working on technique
Most beginners make the mistake of tensing up and pulling too hard with their arms. Yet it's better to relax and use your legs. To progress in climbing, working on technique is paramount. Learn to place your feet well, work on your balance, your body positioning and keep your arms straight as much as possible to conserve energy. You should improve quickly as a result.
To become a well-rounded climber, don't always climb the same problems. Instead, alternate between styles, difficulty levels and wall profiles. It's by stepping outside your comfort zone that you'll truly progress.
If in doubt, don't hesitate to take lessons or ask for advice from experienced climbers. You'll be able to work on your weaknesses, build on your strengths and learn new techniques.
How to avoid injuries in climbing?
Preparing and listening to your body
Climbing puts serious strain on muscles, tendons and joints, especially for beginners. The first thing to do to avoid injury is to warm up properly. Start with some cardio exercises, mobilise your wrists, shoulders, fingers and hips, then climb easy routes before tackling a higher level.
If you feel sudden or persistent pain, excessive fatigue or a sense of blockage, stop. And don't neglect rest days. Overtraining can cause tendinitis, a tear or nervous fatigue. Make sure you allow recovery time between sessions.
Tailoring your training to your level
To improve at climbing and avoid injuries, it's important to progress gradually. Tendons, for example, take longer to adapt than muscles. You need to be careful not to aim too high too soon.
Instead, focus on working on your technique. You'll progress faster and avoid injuries. Poor movement habits genuinely increase the risk of injury to your shoulders, fingers and back. Focus on your body positioning and the fluidity of your movements rather than forcing your way up routes that are too hard for you.
Strengthening at-risk areas
Finally, the risk of injury decreases with strength training. Core work stabilises the trunk and improves movement control. Pull-ups help prevent joint instability, particularly at the shoulders and elbows. Dead hangs are ideal for strengthening the forearms and fingers. Finally, mobility exercises are also essential for injury prevention.
Tips for starting outdoor cliff climbing
Learning the basics
The gym is often the starting point for getting into climbing. Most climbers then want to experience outdoor cliff climbing. To do so, it's essential to master the basics. You need to know how to lead climb, set up a top rope, and also know self-rescue techniques.
For a first outdoor climbing session, we recommend going with a qualified instructor or experienced climbers. They'll be able to offer solid advice for climbing safely.
Choosing the right gear
While indoor climbing requires relatively little equipment, the same cannot be said for cliff climbing. Indeed, routes are not always equipped. Make sure you have a harness, climbing shoes, a belay device, a rope, quickdraws, chalk, a first aid kit and a helmet to protect yourself from falling rocks. For your climbing outfit, choose clothing that is flexible and comfortable, but above all abrasion-resistant.
Before heading out, research the climbing spot. You'll be able to plan the right gear and a rope suited to the height of the routes. Also remember to bring snacks and respect local guidelines (protected wildlife, nesting seasons, restricted areas…).
Managing stress and heights
One of the main differences between indoor and outdoor climbing is managing stress. In a natural environment, exposure to height is often more imposing than indoors. To avoid panicking, the best approach is to start with short, easy routes to get used to it. You can also climb as a second before leading. In any case, remember to breathe, take your time and don't chase performance on your first go.
Starting climbing can seem daunting at first. But by beginning indoors, learning the basics and progressing at your own pace, you'll quickly start enjoying it while staying safe. Now all that's left is to go for it!
