Bouldering is climbing on lower walls or rocks without ropes or harnesses. You climb over soft mats or crash pads to keep you safe if you fall. You can boulder indoors at climbing gyms or outside on real rocks.
Bouldering and climbing is great for your body and your mind. It helps build strength, improve balance, and makes you better at concentrating. Many people also find climbing fun, calming, and a great way to feel confident and make new friends.
Important! Always start climbing with professional guidance so you can learn how to stay safe. Climbing centres will show you safety videos and may ask you a few simple questions before you climb. Never start climbing outdoors on your own — always go with an instructor, professional, or someone who is trained and able to keep you safe.
Both bouldering and climbing will raise your heart rate gently for sustained periods which is good for cardio fitness.
These activities really major on whole body strength finding muscles you didn’t even know you had.
These sports are really great for balance. They also challenge your balance which will improve it.
Wear comfortable clothing that you can move in. You can rent climbing shoes at most indoor climbing walls. Climbing shoes are snug (a little tight) to help you place your feet safely on the holds.
When you start, you can rent shoes and a harness from the climbing wall. Instructors will teach you how to put on your harness, tie knots, use the ropes safely, and come down from the wall in the right way.
Yes, you can! You don’t have to climb high. Bouldering is a good way to start because you stay close to the ground. Many people find that as they practise, they feel more confident and less afraid of heights. You can take it step by step and climb as high or low as you like.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Love watching climbing? Great! Even small movements help. Try bicep curls, marching on the spot, or a few sit-to-stand exercises in between climbs. For more ideas, try these chair-based exercises.
If climbing isn’t possible right now, you can still get moving while you watch. Try some strength or balance exercises during breaks. Visiting your local climbing wall to watch can also be a good way to get some steps in.
Visit your local climbing wall and try an introduction session. You will learn basic climbing skills and meet other friendly climbers. Once you feel safe using the equipment, practise climbing on easy routes where the holds are set out in routes to help you learn and progress.
As you get stronger, try routes with different types of holds and trickier moves. This will help you learn new techniques and improve your climbing skills.
Train for improvement! You can work on your strength, power, and endurance to become a better climber. Coaches can help you get even stronger, and you might want to try outdoor climbing, new climbing styles, or even friendly competitions at your local climbing wall.
Yes! There are many ways to enjoy climbing if you have a disability or additional needs. Here are some helpful links to find out more:
You can visit your nearest climbing or bouldering centre to begin. Remember to always learn about safety first, with help from instructors. There will be a short induction session where you learn some of the principles and answer some easy safety questions before you climb. Important tip: Never climb outside on your own. Always climb with a trained professional or experienced adult.
UKClimbing’s Climbing Wall Directory is a comprehensive resource listing over 4,500 indoor climbing walls, clubs, shops, and instructors across the UK and Europe, making it the go-to platform for finding and connecting with the climbing community.
Access Sport’s Climbz programme transforms climbing into an inclusive, life-changing experience for disabled and underserved young people, empowering community venues across the UK through tailored support, training, and the pioneering NICAS Ascend award scheme
Access to Climb is the UK’s central hub for accessibility information on climbing walls, empowering inclusive participation through community-sourced insights and guidance.
The BMC Climbing Wall Finder is a nationwide tool that helps you discover over 400 indoor climbing walls across the UK, offering everything from beginner sessions to advanced coaching in bouldering, lead climbing, and more.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
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