I’ve been climbing for a long time, and one thing I know is that it’s easy to slip into a rut. You go to the gym and climb the same routes over and over again sometimes because you don’t want to try anything new, sometimes because you don’t have access to something new. 

But if you want to keep your game sharp during this festive season, then it’s worth finding ways of keeping your mind engaged as well as your body strong. Here are some ideas:

Key Takeaways
Maintaining fitness during the holidays can be challenging, but it’s not impossible.
Finding balance in your diet can help you stay healthy and avoid overindulging in holiday foods.
Incorporating short bursts of exercise into your day can help you stay active and motivated.
Setting achievable goals and finding an accountability partner can help you stay on track with your fitness routine.
Prioritizing rest and self-care is just as important as incorporating exercise and healthy eating into your holiday routine.

Get on the Wall

As a climber, you probably know that climbing is a great way to stay fit. It’s fun, too!

If you don’t have access to a climbing gym or bouldering wall, spending some time on the rock will do you well. 

Whether it’s your first time at the crag or not, getting out and actually climbing will help keep those muscles strong and get your blood pumping which means that if you’re traveling for the holidays (and let’s be honest: most of us are), then this is one of the best ways for climbers to stay in shape during their travels.

If you want to improve your climbing techniques and take your speed climbing to the next level, check out our guide on 10 Tips for Improving Your Speed Climbing Game. By incorporating some of the advice provided, you might find yourself scaling walls in record time.

Don’t Skip Your Warm-Up

The warm-up is a time to get your body ready for the work that you’re about to do. Depending on the intensity of your training session, it might only take 5 or 10 minutes, but these few minutes are important for keeping your body healthy. 

Here’s why:

Warm muscles are more pliable and less prone to injury.

Warm joints have better range of motion and will absorb less energy during a climb or workout session, making them more efficient when working at high intensity.

A good warm-up will help activate your central nervous system so that you can focus on sending moves instead of focusing on how tired your fingers are getting from gripping the rock!

The Importance of a Proper Warm-Up

Warm-Up Tips	Description
Don’t Skip It	Skipping your warm-up can increase your risk of injury and negatively impact your performance. Make sure to dedicate at least 5 to 10 minutes for a proper warm-up before starting your workout.
Dynamic Stretches	Incorporate dynamic stretches into your warm-up routine to activate your muscles and increase your range of motion. Examples include walking lunges, leg swings, and arm circles.
Cardiovascular Activity	Including a few minutes of cardio activity, such as jumping jacks or jogging in place, can elevate your heart rate and prepare your body for more intense exercise.
Gradual Intensity	Gradually increase the intensity of your warm-up to avoid overtaxing your muscles. Start with low-intensity movements and gradually work your way up to more intense ones.
Utilize Tools	Using tools like resistance bands or foam rollers can help prepare your muscles for exercise and improve mobility. Incorporate these into your warm-up routine as needed.

Don’t Go Hard All the Time

It’s easy to get caught up in the mindset of going hard all the time, as many climbers do during their training. This can be especially true during the holidays when we tend to spend more time at home with family and friends. 

But it’s important not to forget that rest is also part of your fitness regimen! Remember that you are trying to improve your overall fitness level and not just strengthen specific muscles or skills. Your body needs rest between workouts so that it can recover from those workouts and build strength for future ones. 

If you don’t give yourself enough time between workouts, you could easily end up overtrained and injured both of which are surefire ways to prevent yourself from climbing well (or at all) this season!

Looking to become a speed climbing champion but don’t know where to start? Our guide on How to Become a Speed Climbing Champion in Just 30 Days covers the strategies and methods that expert speed climbers use, and provides a training plan that will help you achieve your goals.

Work Multiple Angles

There are a lot of ways to work on your climbing, from working on your technique by doing drills and problems, to training endurance in the gym or outside with long routes. 

Another way is to focus on strength, power and flexibility. Make sure you have an even balance between these areas so that you can be prepared for whatever comes at you in the gym and out in the mountains!

Utilizing Multiple Angles for Effective Workouts

Workout Tips	Description
Include Variety	Incorporate a variety of exercises and movements into your workout routine to target different muscle groups and angles. Brands like TRX and Bowflex offer versatile equipment for a wide range of exercises.
Compound Exercises	Compound exercises, such as squats and deadlifts, work multiple muscle groups at the same time and can effectively target different angles.
Isolation Exercises	Isolation exercises, such as bicep curls and tricep extensions, can help target specific muscle groups and angles for a more well-rounded workout. Brands like Bowflex and Nautilus offer equipment specifically designed for isolation exercises.
Adjustable Equipment	Utilizing adjustable equipment, such as adjustable dumbbells or resistance bands can help you work multiple angles and customize your workout. Brands like Bowflex and NordicTrack offer adjustable equipment and accessories.
Seek Expert Advice	When in doubt, seek advice from a personal trainer or fitness professional to help you design a workout routine that targets different angles effectively and safely.

Start From the Beginning Again

If you’ve let your fitness slide and are now looking to get back into shape, don’t start where you left off. Start from the beginning again.

Start with a new routine and mindset. Break out of your comfort zone by climbing routes that are harder than your usual gym climbs; this will help build new muscle and improve your technique as well as strength.

Start with a new approach: if you’re feeling stale on the wall, try taking some rest days or maybe even getting out of the gym for a few days in order to refresh yourself mentally and physically!

Finally, start with a new attitude towards climbing in general remember how fun it used to be? There’s no better time than now to recapture that sense of joy!

To master the speed climbing route and take your performance to the next level, take a look at our guide on Expert Tips for Mastering the Speed Climbing Route. Whether you’re a beginner or a pro climber, these tips can help you improve your skills and technique.

Remember, This Is Your Training (Not Just Climbing)

You’re not just climbing for fun. You’re training to be stronger, healthier and more fit. If you treat it like a job or career (which it really is), then you will have a much easier time staying on track with your workouts during the holidays. 

Make sure that every day counts towards your long term goals as a climber by following the tips in this article.

Focus On The Long Term Results You Want To Achieve In Climbing And Fitness.

It can be difficult to stay motivated on days where there are plenty of other things to do and see around town than climb at the gym or run outside in freezing temperatures! 

Therefore, make sure that you have some type of reward set up for yourself whenever you complete your workout plan whether it is spending time with friends over dinner or getting home early from work so that you can catch up on sleep before another big event!

Staying fit and strong during the holiday season can be challenging, but it’s not impossible. Check out our guide on How to Stay Fit and Climbing Strong During the Holidays for tips on maintaining your fitness, staying motivated, and keeping up with your climbing routine during the festive season.

Try Something New.

There are many ways to get out of a climbing rut, but the most important thing is to try something new. 

Try a new route, a different hold, or even trying climbing on an angle you’ve never climbed before. If you’re bored with your usual gym routine or if it doesn’t involve much actual climbing try taking your climbing outdoors! 

A change of scenery can provide the inspiration and motivation you need to maintain your fitness level during the holiday season.

If you want to stay indoors but don’t have access to a wall right now, consider making some changes at home:

Hang some new holds in an old closet door frame or install some plywood panels on the walls (if possible). 

Mounting hardware is affordable and easy-to-install if you’re handy enough with tools; otherwise hire someone who has experience doing this type of work (and isn’t busy over Christmas). A few well-placed grips will go a long way toward keeping those fingers nimble through those holiday parties!

Take advantage of winter weather by throwing on some bulky gloves and hitting up an indoor bouldering spot like Rock Spot Climbing Gym in Northfield NJ or Vertical World Climbing Center in Portland OR for some fun challenges where every move matters more than others because there’s less room for error due to slippery conditions caused by sweat buildup due both from exercise as well as outside elements such as rain/snow/etcetera!

Exploring New Ways to Challenge Yourself in Climbing

Climbing Tips	Description
Try a New Route	Challenge yourself by trying a new climbing route with unique holds and angles. Brands like Black Diamond and Petzl offer a range of climbing gear and accessories to help you tackle any route.
Explore Different Climbing Gyms	If you’re feeling bored with your usual gym routine, try exploring different climbing gyms and facilities that offer a variety of routes and styles. Brands like Planet Granite and Brooklyn Boulders offer multiple locations with different routes and training programs.
Take Your Climbing Outdoors	Experience a new challenge by taking your climbing outdoors to natural rock faces and bouldering spots. Brands like REI and The North Face offer outdoor gear and equipment specific to climbing and outdoor activities.
Watch and Learn	Watch videos and tutorials from professional climbers to learn new techniques and strategies for tackling challenging routes. Brands like Red Bull and Climbing Daily offer online resources for climbers of all levels.
Join a Climbing Community	Joining a climbing community or club can provide new challenges and opportunities to climb with other like-minded individuals. Brands like The American Alpine Club and Mountaineers Books offer resources and membership opportunities for climbers of all levels.

Do Some Endurance Training Outside On Weekend.

• Take a hike.
• Go for a run.
• Ride your bike.

If you have access to the outdoors, explore it! There are many ways to get your exercise in and make sure you’re doing so safely and effectively:

• Run around in a field or at the park with friends or by yourself.
• Bike through nature trails with family members or friends on bikes that allow children to ride safely as well (many brands offer “family bikes”).

If possible, try to avoid using headphones while exercising outside the peace and quiet can help calm your mind before bedtime when it comes time for sleep later in the day (or morning if you work night shifts).

If you want to improve your bouldering skills and conquer more challenging routes, take a look at our guide on 10 Surprising Tips to Improve Your Bouldering Skills Overnight. From focusing on technique to building finger strength, these tips will help you become a better boulderer in no time.

Find a New Climbing Partner and/or a Belayer

It’s easy to get in a rut when you’re climbing by yourself. The same old gym, the same old schedule and the same old routes can get monotonous after a while. 

Try these ideas to shake up your routine:

Find a new climbing partner and/or belayer. If you have an experienced friend who will belay for you, invite them out every once in awhile! 

Or if there’s someone at your gym whose style appeals to you (maybe they’re really good at heel hooks), ask if they’d like to go outside sometime with their shoes on. If all else fails, meet up with random strangers on Reddit (/r/climbing) or Facebook (/boulderclimbers).

Find a new gym. Even if it’s far away from where you live now, consider checking out another climbing facility just for funsies you can always ask around online beforehand about what gyms are nearby and which ones are worth checking out first hand! At least then when people ask where your favorite place is to climb these days…

Ride Out the Good Times, but Don’t Get Too Caught Up in the Bad Ones.

As you know, the best way to stay fit and climbing strong during the holidays is to keep up with your training schedule. It’s easy to get caught up in all of the fun and excitement of winter break festivities, so it’s important that you make sure that you don’t let yourself get too far off course. 

The same goes for when things aren’t going well don’t let yourself get too down on yourself or lose sight of what matters most: working hard at climbing.

Bring a Friend (or Two or Three) to the Gym

You can also bring a friend to the gym. If you don’t have any friends that lift weights, or even if you do, find some friends with whom to train together. 

This can be especially helpful when it comes to climbing-specific training because someone else will know what they are doing and can help you learn proper form. Plus, gym time is always more fun with company!

If you don’t have access to a gym or climbing partners at home, consider traveling somewhere where there are gyms (or walls) nearby. 

Many cities offer day passes for gyms and climbing facilities if you aren’t planning on staying long enough for an extended membership; this is also an excellent way for beginners who may not know anyone in their new area yet!

Conclusion

If you can remember these tips and put them into action, then you’ll be in great shape to enjoy the holidays with your family and friends. 

And if you need a little extra help staying motivated, then we hope that our little song will keep you going.

Further Reading

If you’re interested in learning more about staying fit and healthy during the holidays, be sure to check out these resources:

How to Maintain Fitness During the Holidays: This article provides helpful tips and strategies for staying active and healthy during the holiday season, from finding balance in your diet to making time for exercise.

6 Tips to Stay Healthy and Fit Throughout the Holidays: This piece by Climbing Magazine offers advice on how to stay fit and healthy while balancing holiday activities and family obligations, including tips on staying active and avoiding stress.

Fitness strategies to reduce stress during the holidays: This CNN article explores how physical fitness can help reduce stress and improve overall wellness during the holidays, and provides expert advice on how to make exercise a part of your holiday routine.

FAQs

What are some easy ways to stay active during the holidays?

A: One easy way to stay active during the holidays is to take advantage of opportunities for outdoor exercise, such as going for a walk after dinner or playing a game of touch football with family or friends. You can also incorporate short bursts of exercise into your day, such as doing a quick set of push-ups or squats during commercial breaks while watching TV.

How can I stay motivated to exercise during the holidays?

A: One way to stay motivated is to set achievable goals for yourself and reward yourself when you meet them, such as treating yourself to a favorite food or activity. You can also find an accountability partner, such as a friend or family member, to exercise with you or check in on your progress.

What are some healthy snacks and foods I can enjoy during the holidays?

A: Some healthy snacks and foods to enjoy during the holidays include fresh fruit, raw vegetables with hummus or guacamole, roasted nuts, and lean protein sources such as grilled chicken or fish. You can also try swapping out high-calorie dishes for healthier options, such as sweet potato casserole instead of mashed potatoes.

How much exercise do I need each day to stay healthy?

A: The Centers for Disease Control and Prevention (CDC) recommend that adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week, as well as muscle-strengthening activities at least two days per week. However, any amount of physical activity is better than none, and even small amounts of exercise can have health benefits.

How can I fit exercise into a busy holiday schedule?

A: One way to fit exercise into a busy holiday schedule is to make it a priority and schedule it into your day, just like you would any other appointment or event. You can also try breaking up your exercise routine into shorter, more frequent sessions, such as 10 minutes of exercise in the morning and 10 minutes in the evening. Additionally, you can look for ways to make exercise a part of holiday activities, such as going for a hike or taking a group fitness class with family or friends.