Training is what you make it, and sometimes it’s intimidating to figure out where to get started. Yeah, of course we all want to be lifting our bodyweight from the first time we lift that barbell – but that’s just not going to happen. Beginnings tend to be humble. That’s totally okay. Facts only: On my first day in the weight room, I struggled through bicep curls with 7.5 lb dumbbells. One of the worst things you can do to yourself is to go too hard from the start. You’ve been living the couch potato life, you can’t expect your body to crush just yet. Take it easy, and find pride in the fact that you’re here doing it and pushing yourself closer to crush-mode.
You have to get started somewhere, here’s how to do it right:
- Always warm up. I like to start my sessions with 20-60 minutes of cardio or (easy) bouldering. A good warm up session will activate your body and help you prevent injury.
- Remember to breathe. This is a big issue for me with climbing in general – I always concentrate so hard on what I’m doing that I forget to breathe. Focus on your breath and form while working out. Hop on a treadmill or elliptical, climb a few laps on auto-belay, take a jog around the block – whatever works for you.
- Drink water – drink all the water! Hydrate, hydrate, hydrate. Your body is going to be working hard, so make sure you keep it well hydrated. You’ll perform better and feel better. Aim for a gallon a day (the health benefits are plentiful for those of us who are properly hydrated).
- Mix things up. From triggering different parts of your body to just keeping things exciting, I’m a big advocate for switching things up during your training sessions. Create a schedule that combines lifting, climbing, core training, hangboards, cardio, yoga, and recovery exercises. Combine two on days when you’re feeling strong, and don’t be afraid to swap a lift day for some yoga if your body really isn’t feelin’ it.
- Train with a partner. I’ve done many training/workout/climbing plans, and this is the first one I’ve ever actually committed to in the long run – largely because I have a great training partner. Our lady-time gym sessions have up to four of us at a time, and we text each other throughout the week about our upcoming sessions. Training partners provide excellent accountability and motivation.
When my training day includes some time in the weight room at the gym (which I do about 3 times a week), the workout goes as follows: First, drink water (and top off your water bottle). Begin with 10-20 minutes of cardio until you break a sweat. Drink more water and stretch out a bit. Then do three sets of three different exercises, 10-12 reps per exercise. Cool down with 10-15 minutes of light core exercises and active yoga.
Start sharing your training photos on Instagram + Twitter with the #couchtocrush hashtag – you could win gear like ClimbOn! skin salve, handcrafted Kendal Jackson Bags chalkbags, and more!
Note: I shouldn’t even have to be saying this – but I’m not a personal trainer, nor a nutritionist. I’m a climber who wants to climb better, and I’m sharing what works for me. Proceed at your own risk. Except for the drink more water thing, you shouldn’t have to question my authority on that one.