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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

An Exhilarating Kind of Full-Body and Mind Workout

In life, sometimes the solution to a problem isn’t always obvious. We have to take a step back and weigh all of the options…

Rock climbing much like life, is full of high-pressure obstacles. In order to overcome them you need strategy and resolve. Muscling your way up the wall is not always the most effective way to reach the top. It’s a puzzle. And even the slightest shift in body position or calculation can mean the difference between failure and success.

While climbing requires intense mental focus, it’s also a very physically demanding sport and a full-body workout. To advance, you need to train…hard.


What kind of training?

Many climbers cross train to prepare for the intensity of a climb. Popular types of cross training for climbing include running, yoga, and strength training. In addition to climbing 5-6 days per week for 3 hours each session, I strength train 4-5 days per week for 2 hours per session.

I find the more prepared I am physically, the more confident I feel mentally.

And I believe that’s true for any sport or activity.


Stress Reliever?

When I tell people that rock climbing is a bit of a stress reliever, they don’t believe me. Even though your adrenaline is pumping and your mind is moving fast trying to work out each problem, climbing also helps you escape from day to day stresses. You’re so present in the moment and so focused on every move that the stresses of the day just fade into the background. Not to mention, you get to see some of the most breathtaking views.

Sierra Coyle- Rock Climbing


Reaching the top

You know the expression “getting over the wall”? When you accomplish something, especially something difficult, you build your confidence. And being able to conquer a rock wall gives you the feeling that you can accomplish anything. It takes guts and focus. So when you do reach the top, you feel empowered to rise above other challenges in your life.


The first climb

Climbing has continued to test my physical and mental stamina. If you’re up for a rewarding and exhilarating challenge, here’s what you should know…

Sierra Coyle- Rock Climbing


There are two types of climbing:

Bouldering: Unroped climbing. The maximum height you reach will be around 12-15 feet. Your safety in bouldering is the mats you land on. Most rock climbing gyms follow the rule of 1 inch of padding per 1 foot of wall height. For example, a 12-foot tall wall will have 12 inches of padding.

Sport Climbing: Roped climbing where you are tied into a rope and belayed by another person (your belayer) or are on an auto-belay (a machine that acts as a belayer).


This is the Lingo:

Hold: A (hand) hold or a (foot) hold is where you place your hands or feet on the wall.
Route: The name for a climb in sport climbing.
Boulder problem: The name for a climb in bouldering.
Belayer: The person who belays you in sport climbing.
Spotter: The person who spots you in bouldering.

This is a good place to start…

Many beginner climbers struggle with knowing the best way to train for climbing because so many of the available resources for climbing training feature advanced training programs. The advice to “climb as much as possible” is vague, but it is accurate. Below are two suggested workouts for beginner climbers.

Warm up on 5 problems (10-15 minutes)
Complete 20 problems in the V0-V1 range (60 minutes)
Finish the workout with light stretching of your choice
*Once you can easily do 20 problems, increase to 25 problems in 75 minutes, then 30 problems in 90 minutes

Sport Climbing:
Warm up on 3 routes (15 minutes)
Complete 12 routes in the 5.8-5.9 range (70 minutes)
Finish the workout with light stretching of your choice

Find a rock climbing gym, and go experience an adrenaline-charged form of fitness!



Sierra Coyle


Sierra began rock climbing in 2002 after she tried the sport on a climbing wall at a local mall. Instantly, she was hooked. Sierra began competing almost immediately and started competing professionally at age 14. During her career she has won Youth Nationals twice, been a member of the USA Adult Bouldering team, and currently competes internationally on the World Cup circuit. She is also a full-time college student on an academic scholarship to Arizona State University where she will graduate in May 2016 with a marketing degree.

Sierra's article is from Cellucor, check out there products here