Climbing is an accessible sport for 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 some key guidelines. Here's how to get started in climbing the right way.
How to start indoor climbing?
Choosing your gym and your discipline
Climbing gyms are the best way to get into climbing. Before signing up, however, you need to choose a place that suits your goals and preferences. Some gyms offer only bouldering — a rope-free, harness-free discipline on walls of 4 to 5 metres padded with thick crash mats.
Some also feature routes up to 25 metres high for a more advanced experience. While bouldering is perfect for improving your technical climbing skills, route climbing prepares you for the cliff face by teaching you to manage height and belaying.
Wearing the right gear
Before tackling the walls, getting the right gear is essential. Climbing clothing should be comfortable, flexible and breathable, allowing for a full range 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 set up in the gym. However, you will need to add a harness and a chalk bag. If you don't have your own gear, it's usually possible to hire it from the gym.
Understanding how gyms work
Once your gear is ready, all that's left is to understand how the wall and the routes work. In climbing gyms, difficulty is indicated by a hold colour and a grade (ranging from 3 to 9c).
In bouldering, the aim is to climb alone using only the holds of a single colour. Starting holds are always marked. On routes, the aim is to reach the top hold. Unlike bouldering, you need a climber and a belayer. The safety basics (harness, figure-of-eight knot, belaying) also need to be learned.
How to improve at climbing?
Prioritising consistency
Regular training is key to progressing in climbing. To start, 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 find your footing. Build up 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 tricky sections. Progress comes largely from repetition and analysing your movements.
Working on technical skills
Most beginners make the mistake of tensing up and over-relying on their arms. Yet it's far better to stay relaxed and use your legs. In climbing, working on your technical skills is paramount. Learn to place your feet precisely, work on your balance, your footholds, and keep your arms straight as much as possible to conserve energy. You should see rapid improvement as a result.
To become a well-rounded climber, don't always stick to the same boulder problems. Instead, mix up styles, difficulty levels and wall profiles. Real progress comes from stepping outside your comfort zone.
If in doubt, don't hesitate to take lessons or ask for advice from experienced climbers. This will help you work on your weaknesses, build on your strengths and learn new technical skills.
How to avoid injuries in climbing?
Preparing and listening to your body
Climbing puts significant strain on muscles, tendons and joints, particularly for beginners. The first step to avoiding injury is warming up properly. Start with cardio exercises, mobilise your wrists, shoulders, fingers and hips, then climb easy routes before tackling a higher level.
In the event of sudden or persistent pain, excessive fatigue or a feeling of blockage, stop. And don't underestimate rest days. Overtraining can lead to tendinitis, a tear or nervous fatigue. Make sure you build in recovery time between sessions.
Tailoring your training to your level
To improve in climbing and avoid injuries, it's important to progress gradually. Tendons, for example, take longer to adapt than muscles. You therefore need to be careful not to aim too high too soon.
Instead, focus on working your technical skills. You'll progress faster and reduce your risk of injury. Poor movement patterns significantly increase the risk of damage to your shoulders, fingers and back. Focus on your positioning and the fluidity of your movements rather than forcing your way up routes that are too hard for you.
Strengthening vulnerable areas
Finally, strength training helps reduce the risk of injury. Core work stabilises the trunk and improves movement control. Pull-ups help prevent joint instability, particularly in the shoulders and elbows. Hangs are ideal for strengthening the forearms and fingers. And mobility exercises are equally essential for injury prevention.
Tips for getting started with 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 is essential to have mastered the basics. You need to know how to lead climb, set up a top rope, and also be familiar with retreat manoeuvres.
For a first outdoor climbing session, we recommend going with a qualified instructor or experienced climbers. They'll give you solid advice for progressing safely.
Adapting your gear
While indoor climbing requires relatively little gear, outdoor cliff climbing is a different story. Routes are not always equipped. Pack a harness, climbing shoes, a belay device, a rope, quickdraws, chalk, a first aid kit and a helmet to protect against falling rocks. For your climbing outfit, choose clothing that is flexible, comfortable and above all resistant to abrasion.
Before heading out, research the climbing spot. This lets you plan the right gear and a rope suited to the route lengths. Also remember to bring snacks and to respect all local guidelines (protected wildlife, nesting seasons, restricted areas…).
Managing stress and height
One of the key differences between indoor and outdoor climbing is managing exposure. In a natural environment, the sense of height is often far more imposing than indoors. To avoid panicking, the best approach is to start on short, easy routes to get used to it. You can also climb as a second before leading. In all cases, focus on breathing, take your time and don't chase performance on your very first outing.
Starting out in climbing can seem daunting at first. But by beginning indoors, learning the fundamentals and progressing at your own pace, you'll quickly start enjoying it while staying safe. Now it's time to go for it!
