How to reach optimal body weight for climbing

The past year and this one has been one of indulgence, junk food consumption, anxieties and de-motivation for many climbers. That has changed our relationship with our own energy intake, performance output and weight management.

The main factor in reaching an optimal weight for climbing is the fine balance between the calories you consume through meals and snacks, and the amount you burn through staying alive and exercising.

If you have a calorie surplus, you will gain weight and your climbing will feel harder. If you live within a calorie deficit, you will lose weight, but you may also feel less energized for training. It is as simple as that. But, from a climbing nutritional standpoint, you will have the best chance of losing weight if you stick with 3 common tips:

1. Ditching or reducing sugar
2. Upping your protein intake
3. Ensuring you drink enough water
4. Keep climbing and training

Your calorie consumption is, but, only one side of the formula. For most effective weight loss results, you should definitely pay some attention to how much energy you burn too.

The most efficient way of increasing the energy demands you place on your body? some kind of combination of intervallic training and strength training.

Remember, this type of training will not only allow you to burn calories whilst you exercise, but will also help you burn more when you’re recovering. That, my friends, is what we call a win win!

If you want to get serious and push your climbing to the next level, you may want to consider:

The climbing workouts website with resources, such as free videos and downloadable manuals


The Total collection: a set of climbing manuals categorized by energy type:


The printable power pack: A set of logs and printable trackers for the climbing gym or for your own home wall (if you’re lucky to have one – or if you plan to build one sometime).