Climbing works a unique set of muscle groups

Besides the fact that climbing works a unique set of muscle groups rarely tuned by tossing a football down the field, good performance in the sport is heavily dependant on technique. In fact, efficient technique and delicate style will more than make up for brute strength.

The first muscles you'll feel when climbing are your forearms, and many top climbers resemble a disproportionate Popeye much like a competitive swimmer looks like a mass of chest and shoulders on two sticks called legs. Rarely does a sport other than climbing require such concentrated effort from your lower arms and hands. These are the muscles that help you hang on — your first priority when climbing. The others — your biceps, triceps, lats, and back — mostly help you pull up.

Make It Last
The goal in climbing efficiently is to maximize the mileage you get from your arm muscles. Strength and endurance is one way, fine technique is another. Start by using your arm muscles as little as possible. Rather than hanging on tensed biceps waiting to make your next move, rest instead on your bones and joints. For example, rather than holding your chest in close to the wall by keeping your arms bent, relax, straighten, out, and hang back with your elbows locked. This will allow your muscles to recharge a bit before you make your next move. Think about this while you climb.

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