When it comes to bouldering, newbies find it difficult to work out how many sessions per week to have, and get it wrong they will either plateau or get injured.
Start With Two Sessions a Week
For beginners the recommended amount of bouldering sessions per week is two, with at least one full rest day in between. For example, Monday and Thursday would be suitable sessions for a beginner.
Finger Tendons Need More Time Than Muscles
Your muscles will recover very quickly from sessions of bouldering, but your fingers’ tendons and pulleys take a lot longer to adapt due to poor blood supply. Allow 48-72 hours between sessions for your fingers, especially in the early stages.
Watch for These Warning Signs
Sharp pain in the base of your ring finger (the A2 pulley) or your forearm ‘pumping’ that hasn’t gone after two days are early warning signs that you are over working your fingers. Take a few days off and reassess your training after.
Vary the Difficulty Each Week
Do one session which is more technique focused and the next session which involves more problem solving at maximum effort. Doing two maximum effort sessions will bring damage to your fingers and arms very quickly.
Add a Third Session Gradually
After a full month where two sessions have become the norm, you can then start to look to add in a third session. Booking a session at a gym you find by searching Bouldering Near Me can help to make sure that you stick to your routine and make time for your new found gym.
Gradually building up the habit is key to a long-lasting passion for climbing.
