Rock Climbing: What It Is, Health Benefits, and Getting Started

A great thing about rock climbing is you don’t need much to get started. “It’s pretty straightforward; you put shoes on, chalk your hands, and climb,” says Gavin Bridgeman, owner and head guide of Dynamic Ascents, which offers Southern California-based rock climbing classes.

Still, there are a few things to know about choosing climbing gear. Plus, some items make the experience more enjoyable. Here, we break down what equipment you’ll need for a rock climbing workout:

Shoes As with any sport, proper footwear is essential for climbing safely and comfortably. Bridgeman recommends visiting your local climbing store or outfitter to try on different pairs of climbing shoes. If you prefer to buy your shoes online, look for retailers that allow returns in case the shoes don’t work out.

Climbing shoes should be comfortable and fit well. Don’t get steered into buying climbing shoes that are too tight. “A lot of store associates are younger people who climb really well, and they wear a shoe that’s very tight and high-performance,” Bridgeman says. Those shoes work well for experienced climbers who are used to tackling complex climbing routes, but they tend to be too aggressive for beginners. You may pinch your toes and potentially lose toenails if you climb with a technical shoe.

“You just need a shoe that fits you well and is comfortable,” Bridgeman says. Your toes should go right to the end of the shoe without feeling compressed.

Chalk and Chalk Bag Chalk isn’t just for gymnasts; climbers also use it to keep their hands dry while climbing, helping provide a better grip on various surfaces.

You can choose from liquid chalk (a chalk-alcohol blend), block chalk, and loose chalk. “I like liquid chalk in the climbing gym because it’s antibacterial. However, it dries your hands and can cause skin issues,” Bridgeman says. Most of the time, he uses loose chalk, but some climbing gyms prohibit it because of the potential mess. So, it’s worth checking the rules of the spot you plan to climb before buying chalk.

You’ll also need a bag to carry your chalk while you climb. Chalk bags come in many shapes, sizes, and materials, so you can choose the one that suits your personal style and preferences. However, check that you can comfortably fit your hand in the bag before buying it. “Sometimes, clients show up with this very small chalk bag, and they can’t even dip their hand in it when they get sweaty,” Bridgeman says. A chalk bag won’t be useful if you can’t chalk up easily while climbing.

Bouldering Pad If you’re bouldering outdoors, you’ll need a bouldering pad (also known as a crash pad). This is a high-density foam pad that’s laid on the ground beneath your climbing area to soften your landing if (and when) you fall.

Pads are available in a range of sizes and thicknesses (typically three to six inches). “You want to get the biggest bouldering pad you can afford that fits comfortably on your back, because that will cover more ground for you to fall on,” Bridgeman says.

Don’t think you can save money by using an old mattress instead. As Bridgeman explains, bouldering pads are made of very high-density foam that’s designed to absorb a lot more than a mattress can.

You can buy or rent crash pads at climbing shops and many outdoor gear retailers. Climbing gyms already have bouldering pads, so you only have to worry about buying or renting a pad if you’re venturing outdoors. You may not need a pad if you’re climbing with a harness and ropes, but feel free to add it as an extra layer of security if you’d like.

Apparel You can buy climbing-specific apparel if you’d like, but all you need as a beginner is apparel made of sweat-wicking materials like polyester, spandex, bamboo, and wool. “Any type of workout apparel is fine as long as you have the ability to move in it, so nothing constricting,” Bridgeman says. He recommends well-built yoga apparel from brands like Lululemon and PrAna, because these can typically withstand abrasive rock. “Otherwise, you’re going out and buying new pants every few months,” he notes.

Don’t worry about buying ropes yet. As a beginner, you’ll use the equipment at the climbing gym, boulder, or climb with an experienced outdoor guide. Don’t try to use ropes on your own without proper instruction and supervision.