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Updated: Aug 9, 2025

Versatility of Protocols for Resistance Training and Assessment Using Static and Dynamic Ladders in Animal Models
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Strength Training in Climbing: A Systematic Review.

Kaja Langer1, Christian Simon, Josef Wiemeyer

  • 1Department of Human Sciences, Institute of Sports Science, Technical University Darmstadt, Darmstadt, Germany.

Journal of Strength and Conditioning Research
|February 23, 2023
PubMed
Summary

Strength training positively impacts climbing performance, grip strength, and endurance. Combining maximum strength (MS) and hypertrophy (HYP) or endurance (END) with static and dynamic exercises is recommended for optimal results.

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Climbing Performance Research

Background:

  • Climbing requires high levels of strength, power, and endurance.
  • Optimizing training protocols is crucial for enhancing climbing performance.
  • Existing research on strength training's effects in climbing needs systematic review.

Approach:

  • Systematic review of 12 controlled longitudinal studies.
  • Searches conducted in MEDLINE (PubMed), SPORTDiscus, ProQuest, and Google Scholar.
  • Studies analyzed based on dependent variables (climbing performance, grip strength, upper-limb strength/power) and training parameters (method, specificity, exercise type).

Key Points:

  • Strength training demonstrated positive effects on all assessed variables.
  • A combination of maximum strength (MS) and hypertrophy (HYP) or endurance (END) training showed promising trends.
  • Semispecific exercises and a mix of static and dynamic exercises yielded favorable results.

Conclusions:

  • Strength training is beneficial for climbers across various metrics.
  • Integrating MS and HYP/END training, alongside semispecific static and dynamic exercises, is recommended.
  • This approach can effectively enhance climbing and bouldering performance.