How many calories does rock climbing burn?

Rock climbing burns 500-900 calories per hour depending on difficulty and style. A 155 lb person burns about 560 calories/hour of moderate climbing. Difficult outdoor routes can burn 800+ calories per hour.

Is rock climbing a good workout?

Rock climbing is an excellent full-body workout. It builds grip and forearm strength, core stability, leg power, and back muscles. The problem-solving aspect engages the mind while the physical demands challenge the body.

Does rock climbing build muscle?

Yes, climbing builds significant muscle—especially in forearms, back, core, and legs. Climbers develop lean, functional strength. Regular climbing creates a distinctive V-shaped physique with strong grip and back development.

Is rock climbing good for beginners?

Indoor climbing gyms are excellent for beginners. Start with easy routes (graded V0-V2 for bouldering or 5.5-5.8 for roped climbing). Take an intro class to learn safety. Climbing is addictive—most people improve quickly.

How often should I climb?

Climb 2-3 times per week as a beginner. Tendons and ligaments need time to adapt—rushing leads to injury. Advanced climbers may train 4-5 times weekly. Include rest days for recovery.

All Exercises

sports

Calories Burned Rock Climbing

Rock climbing is a unique full-body workout that burns 500-900 calories per hour while building grip strength, core stability, and problem-solving skills. Whether indoor bouldering or outdoor climbing, every route challenges both body and mind.

~281 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

281 calories

Rock Climbing for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of rock climbing at moderate intensity (MET 8)

Body Weight	Calories Burned
120 lbs (54 kg)	218 cal
140 lbs (64 kg)	254 cal
155 lbs (70 kg)Reference	281 cal
170 lbs (77 kg)	308 cal
185 lbs (84 kg)	336 cal
200 lbs (91 kg)	363 cal
220 lbs (100 kg)	399 cal