If you’ve ever climbed at Redpoint Bristol, or any climbing gym, really, you already know that feeling: you get home, sit down, and then suddenly realise your entire body feels like it’s been through something serious. But it’s not like going to the gym where you do 3 sets of 10 and call it a day. Climbing sort of sneaks up on you. You’re just trying to get to the top, and somewhere along the way, your muscles quietly fall apart.

Here’s a rough overview of what parts of your body get worked during a typical session. No science-y jargon here, just what you’ll probably feel afterwards.

Hands, Fingers, Forearms – Say Goodbye to Grip

This is the first one you’ll notice. Especially when you’re starting out, your hands get destroyed. You don’t realise how hard you’re squeezing the holds until you come off and your forearms feel like they’ve been filled with wet concrete.

Crimps, slopers, pinches, they all hit your forearm and finger tendons differently. And honestly, most of us just hang on tighter than we need to. But that’s part of learning.

Biceps, Lats, and Upper Back – Pull Until You Can’t

If you’ve never done much pulling in your workouts before, climbing will feel like a wake-up call. On steep routes, your biceps, lats, and shoulders are constantly working to keep you close to the wall.

You’ll start noticing it after a couple of routes, especially when you try to scratch your head later and realise your arms don’t lift that high anymore.

Core – Works Even When You’re Not Thinking About It

There’s no real “core day” in climbing, it’s just part of everything. Whether you’re twisting to reach a hold, trying to stay close to the wall, or doing some awkward heel hook, your core is always doing something.

You’ll probably feel sore in places you didn’t even know could get sore. Your abs, lower back, sides, it’s all in the mix.

Legs and Glutes – The Unsung Heroes

A lot of people think climbing is just arms. It’s not. If you’re using your feet properly (and that’s something Redpoint instructors will constantly remind you about), your legs are doing a lot of the work.

You’ll push up with your quads, stabilise with your glutes, and stand on tiny holds using the edges of your calves. You may not notice it at the time, but the next day your legs will let you know they were involved.

Your Brain – Doesn’t Count as a Muscle, But Still Wrecked

Climbing is surprisingly mental. Every problem is like a little puzzle. You’re thinking about your next move, planning ahead, adjusting your position… all while trying not to fall off.

By the end of a session, you’re just as mentally done as physically. And then you go back for more.

What Muscles Does Climbing Work?

  • Forearms & hands – nonstop grip
  • Back, shoulders, biceps – pulling and locking off
  • Core – for twisting, tension, and staying stable
  • Legs & glutes – when you use them properly, they’re the MVPs

FAQ – Because These Come Up All the Time

– Do I need to be strong to start climbing?
No, honestly, most people aren’t. You’ll get stronger by doing it.

– I can’t do a pull-up. Can I still climb?
Absolutely, climbing isn’t just about pulling, it’s about technique and using your legs.

– How long before I get stronger?
Most people notice grip strength changes in 3–4 weeks if they climb regularly. You’ll feel it sooner than you see it.

– What hurts most after your first session?
Forearms, maybe your ego if you try a sandbagged problem.

– Is this better than the gym?
Depends what you like. If you want to get stronger without counting reps or standing around with dumbbells, climbing’s a good shout.

Want to try?

Just turn up. Redpoint’s friendly, gear’s available to rent, and no one’s watching what grade you’re on. Just start climbing and see where your body takes you.