How Many Calories Does Bouldering Burn 2024: Surprising Insights

Bouldering challenges the body and mind, uniquely combining problem-solving and physical exertion. “How Many Calories Does Bouldering Burn: Surprising Insights” climbs into the surprising number of calories you can shed on the climbing wall.

How Many Calories Does Bouldering Burn?

When you turn to bouldering as your workout of choice, prepare to ignite your metabolic rate adventurously! Engaging in bouldering, you launch into a dynamic full body workout that accelerates your heart rate and boosts calorie burn. This isn’t just another exercise; it’s a high-intensity physical activity that demands strength, challenges endurance, and spices up your fitness routine.

You can burn between 500-900 calories per hour while bouldering. However, keep in mind that several factors influence the actual caloric burn:

  • Your weight
  • The intensity of your climbing session
  • The duration you spend on climbing
  • The grade of the route
  • Your climbing technique

Here’s a snapshot:

Weight RangeCalories Burned per Hour
125 lbs (57 kg)500 – 700 kcals
155 lbs (70 kg)620 – 850 kcals
185 lbs (84 kg)740 – 1000 kcals

It’s thrilling to note that bouldering is excellent for burning calories and combines elements of cardio and strength training. You’ll find yourself entirely absorbed as you navigate the wall, with every muscle group joining the party—arms, legs, back, and even fingers. All are crucial as you defy gravity!

Calculating Calories Burned During Bouldering

A person bouldering on a rock wall, muscles engaged, heart rate elevated, sweat glistening, surrounded by climbing holds and crash pads

Body Weight and MET Value:
Calories burned are influenced by your weight and the MET (Metabolic Equivalent of Task) value of bouldering. The MET value for bouldering ranges between 4.0 to 7.5, which corresponds to moderate to high-intensity activity.

  • Light effort: MET ~ 4.0
  • Moderate effort: MET ~ 5.5
  • Vigorous effort: MET ~ 7.5

Formula to Calculate Calories:
Your caloric burn can be estimated with this formula:
(MET value × Your Weight in kg × 3.5) / 200 = Calories burned per minute

For a one-hour session, simply multiply the per-minute value by 60.

Influence of Age, Gender, and Fitness Level:
While the basic calculation depends mostly on weight and MET value, know that age, gender, and your fitness level also play roles, though they’re less directly accounted for in MET-based calculations.

Muscle Engagement and Calorie Deficit:
Bouldering works multiple muscle groups, helping to increase muscle mass over time. A higher muscle mass can mean a higher basal metabolic rate (BMR). Achieving a calorie deficit, which entails burning more calories than you consume, can help reduce body fat percentage.

Duration Matters:
It’s all about how long you climb. A longer session increases your total calorie burn, so keep those climbing shoes on and push for a few more routes!

Utilize a Calculator or Chart:
Consider using an online calories burned calculator specially designed for climbing activities for precision.

Stay excited about your bouldering goals! By monitoring your session duration, body parameters, and overall intensity, you can keep track of the amazing work your body is doing. Happy climbing!

The Impact of Bouldering on Health and Fitness

A climber ascends a steep rock face, muscles engaged, heart rate elevated. Chalk dust fills the air as they push their limits, burning calories with each challenging move

Physical Benefits of Bouldering

Strength: Your arms and shoulders work significantly during bouldering, supporting much of your body weight.

Due to the constant grasping of holds, your forearms, in particular, will develop more muscular grip strength. But bouldering is not just about the upper body—it also targets your core, back, and legs, contributing to a balanced development of muscle strength across your entire body.

  • Core: Engaging your core is crucial for stability on the wall.
  • Legs: Push with your legs more than you pull with your arms to conserve energy and build leg strength.

Endurance and Flexibility: Bouldering sessions often involve repeated attempts on a climb, which naturally increases your endurance over time. The variety of moves and body positions you encounter encourages flexibility, particularly in the hips and shoulders.

  • Balance: Mastering different body positions will also improve your balance.
  • Cardio workout: Fast-paced climbs or long sessions can contribute to a heart-pumping cardio workout, increasing overall fitness.

Bouldering for Different Fitness Levels

Individual Factors: Your calorie burn and muscle development will be influenced by individual factors like body weight and fitness level. If you’re new to climbing, you’ll find that bouldering ramps up your strength and endurance more rapidly than many other weight exercises due to its constant challenge.

  • Beginners: Start with more accessible routes and focus on technique to build a fitness foundation.
  • Advanced Climbers: Tackle more complex problems to push your strength and flexibility limits.

Training and Lifestyle: Incorporating bouldering into your routine is more than just about the physical benefits—it’s a lifestyle that nudges you toward greater health and fitness.

Whether you boulder to complement other activities or as your primary form of exercise, you’ll likely notice improvements in your overall fitness level.

  • Climbing as Training: Bouldering can be a practical part of a cross-training regimen, offering a fun way to break the monotony of traditional workouts.
  • Lifestyle: The community and satisfaction found in bouldering often make it a sustainable and enjoyable fitness activity, promoting consistency in your health journey.


Is bouldering good for weight loss?

Bouldering is excellent for weight loss as it’s a full-body workout that burns calories and builds muscle.

How many calories does 30 minutes of climbing burn?

Thirty minutes of climbing can burn approximately 250-400 calories, depending on your weight and the intensity of the climb.

How many calories does climbing 30 floors burn?

Based on average energy expenditure rates, climbing 30 floors burns about 235 calories.

Is it okay to go bouldering everyday?

It’s not recommended to go bouldering every day; your muscles need time to recover, so rest days are crucial for progress and injury prevention.

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