I was over 50 and looking for an engaging activity to replace my boring gym workouts. Bouldering, where the aim is to climb a section of wall no more than 15 feet (4.5 meters) high, seemed like a good compromise between the fun of climbing and the rope-and-harness hassle of traditional rope climbing. I’m into simplicity, and I have found that bouldering is a good fit for me. You too might discover that it’s the workout you have been looking for.
Are you too old to start bouldering? If you are healthy, can climb stairs or a ladder, and are not significantly overweight, you can try bouldering. You do not have to be very strong, in fact, bouldering as a regular activity will build up your strength over time. Focus on proper technique and improving endurance. Take several days off between bouldering sessions to recover. Consider taking an introductory class at a local bouldering gym.
Bouldering is a full-body workout that relies more on technique than on sheer muscle power.
Gym bouldering routes are changed regularly. This avoids the repetitiveness of gym workouts, and keeps your mind active and your spirit engaged. Instead of the grind of a gym workout, you end a bouldering session with the euphoria of accomplishment.
Many older adults are taking up climbing and bouldering in their 50s, 60s and 70s, with excellent results. You can too.
“I Don’t Think I’m Strong Enough for Bouldering”
If you go bouldering regularly, you will get stronger by default because bouldering acts as its own strength training program. Studies have shown that it is possible to significantly increase your strength at any age (1, 2).
Start with easier, short problems. If you are concerned about being able to hang on, stay at a comfortable height by doing sideways traverses instead of climbing upwards.
As you gain experience and strength, you can start shifting your focus to routes that are longer and more challenging. This will allow you to continue building strength.
If you decide that you do want to pursue strength training as an addition to bouldering, trainers recommend that you postpone this for 6 months to a year after you first start bouldering. Muscles and tendons need time to adapt to the increased demand, and for older people this can take up to a year.
There is a higher risk of repetitive strain injury in older adults, so it is very important to avoid overdoing the strength training. Keep strength-building workouts spaced away from, and secondary to, actual bouldering.
With bouldering as with any sport, it is possible to get injured if you start too aggressively. Take your time and start slow.
“Will I Embarrass Myself at the Bouldering Gym?”
Bouldering is a sport where the learning and growth never plateau, so you’ll be in good company. Even expert climbers misjudge distance, strength, and technique, resulting in an unexpected fall or in gracelessly barndooring off the wall.
However, if you’re worried about looking too much like a novice, here are a few basic tips that will improve your technique – and help avoid injury – right from the start:
- Always keep your balance centered over your feet and legs as you move
- Your legs, and not your arms, should hold most of your weight
- Keep your hips and elbows tucked in close to the wall
- Keep your back muscles firmed up: don’t hang from your shoulders like a sack
- Stand on footholds using the inside or outside edge of your foot, with your weight on the toes and ball of foot
And here are some quick tips on what to wear for best performance:
- You want non-restrictive clothing that is not too loose
- Pant leg bottoms should be narrow enough to allow you to see your feet
- As a beginner, wear flat-bottomed climbing shoes to ensure a good solid landing if you fall
Curved, downward-pointing climbing shoes increase the risk of twisting an ankle if you fall or when you jump down from the wall. Save these for when you have gained a lot of experience. In the beginning, you will be jumping down from the wall a lot. This is normal.
Forget about trying to impress anyone: it’s smart to start with short easy sessions. Begin with your gym’s easiest boulder problems, those set for beginners, and see how that goes. These would be the routes graded as VB.
Focus on moving properly to avoid getting injured. A good introductory lesson is highly recommended. Learn and use proper techniques for shifting your weight, for effective foot placement, for efficient use of your arms and shoulders, and for landing safely.
And yes, if you’re like me, it will feel like all eyes are on you when you’re on the wall. Especially if you are older, you will feel very conspicuous in a gym full of younger people.
Some things are just inevitable: people will be watching. But then, you will be watching them when it’s their turn to climb. Observing others is a great way to pick up tips on technique, and everyone in the gym will be doing it. It’s all part of the process.
As an older participant, your very presence will serve to inspire others.
“How Often Can I Go Bouldering? How Should I Pace Myself?”
It’s true that bouldering technique will improve faster with more frequent bouldering. However, as we get older, we need more recovery time, and the older we are, the more recovery time we need.
Boulderers who started the sport later in life agree that they need more time between sessions to recover than their younger counterparts, who can climb daily without issues. With bouldering for older adults, trainers recommend taking two to three days off between sessions to rest.
During a regular bouldering session, pace yourself by taking a 10 minute break between every 20 to 30 minute problem. Spotting someone else makes good use of rest breaks.
However, to build endurance, trainers recommend doing 2- 4 problems back to back without resting in between. The problems should be well within your ability, and done at a slower pace with no excessively strenuous portions. Rest for twice the amount of time that it took to do the set of problems, and repeat the process 4-5 times. Dedicate a bouldering session to this, no more than once or twice a week.
Learn to stay relaxed as you climb, as this will help in preventing excessive muscle fatigue. Avoid energy-wasting habits like constantly readjusting your grip when reaching for hand holds. Remember to use your legs for support instead of relying heavily on your arms.
A fruitful use of days off from bouldering would be to take up and regularly practice a thorough stretching routine. Increasing your flexibility will improve your climbing performance, and will also lower your risk of injury.
Regardless of your age, experts recommend taking two weeks off from bouldering and strength training, once or twice a year, to ensure a full body rest.
Conclusion
No, you’re probably not too old to try bouldering, and you don’t have to be super strong to start the sport. Although the initial learning curve will demand a lot of patience, the natural outcome of regular bouldering is greater strength and endurance, better balance, and more flexibility.
As children know instinctively, climbing is irresistible. Forget about your worries, focus on the fun and challenge, and celebrate your bouldering conquests.
Please seek professional advice prior to starting a bouldering and training program. Take lessons, select problems that are within your ability, and learn proper falling techniques. Use your best judgement to keep yourself safe.
References
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- Amanda Bates et al. “Staying alive, staying strong: pilot evaluation of a once‐weekly community‐based strength training program for older adults” https://www.ncbi.nlm.nih.gov/pubmed/19402815 April 2009
- Rebecca Seguin, Miriam E Nelson “The benefits of strength training for older adults” https://www.sciencedirect.com/science/article/pii/S0749379703001776 October 2003