Resolutions, yes – but please be realistic: We've collected five New Year's resolutions that will actually make a difference to your climbing year in 2026 and are even a bit of fun.
Amidst the gift-giving frenzy, leftover raclette, and messy climbing gear, it's that time of year again for many of us to make those big resolutions. 2026 will... the This year – with more energy, more technology, more projects. To ensure that these good intentions translate into long-term success, we've compiled five ideas that climbers can realistically implement in the new year.
#1: Warming up for longer than 5 minutes
No one expects a 20-minute routine – but a little activation before the first few meters on the wall can be a real game changer. A good warm-up is a key component of every climbing or bouldering session: Because those who warm up properly reduce the risk of injury and reach their peak performance faster.
For example, let our article on warm-up exercises inspire you to expand your own routine (and yes, shoulder circles count).
#2: Create a training plan you won't hate after 2 weeks
Training is important – but where do you start to choose the exercises you really need from the vast array available? To create an effective training plan, you should first consider what you specifically want to train and how much time you can dedicate to it. Realistic training goals Especially at the beginning, this prevents an excessive training load, which can quickly lead to frustration if you can't handle the "load".
The basis for a structured training plan is therefore a detailed Analysis of one's own Strengths and weaknessesIn addition, there's the so-called needs analysis: What do I need to improve to achieve my personal goal? How can I realistically integrate this into my daily life? In our video article, you'll learn the basics of structured training and discover how to choose the right exercises for what you want to specifically train.
#3: Schedule (and stick to) fixed break times
Even though many of us only want to admit it through gritted teeth or after a prolonged injury: rest periods are almost as important as the training itself. This is because muscle regeneration times can be used strategically to get the most out of a training phase.
Depending on the type of training, it can take up to 72 hours for the body to fully recover – but by then many climbers are already back on the wall or in the gym. Resuming training too soon can even lead to a decrease in strength., because the body is still exhausted from the previous training stimulus.
Even though every body is unique, there are a few basic rules of thumb, especially for non-professionals:
- Maximum strength training is ideally followed by Day off or moderate balance training (e.g. jogging).
- Multiple strength training sessions per week are only beneficial if they are combined with rest days. Consecutive strength training sessions without rest days should target different muscle groups.
- If you experience pain or exhaustion, you should take a rest day.
- A planned break week A "deload week" every 6 to 8 weeks can be especially helpful for advanced athletes to recover regularly.
In short: Breaks are a useful tool for optimizing your training. If you're returning to climbing after a longer break (e.g., due to injury), it's also worth paying attention to "load management." We've compiled a few tips from coach and expert Flo Tilley in this article – one or two of them might even help those who aren't currently taking a break.
#4: Include two technical drills per session
You don't have to be a climbing pro to pick up tips from the pros: Olympic climber Erin McNeice She regularly incorporates specific technical exercises into her sessions to include systematic strength training as well as to specifically improve certain movements.
If you want to shine with improved climbing technique in 2026, we have the perfect New Year's resolution: By incorporating two exercises into each session, you can easily integrate technique training into your daily climbing routine. Whether at the beginning or end, when switching feet on a slab or practicing hooking on an overhang – you decide when and how you specifically target your weaknesses.
Inspiration for specific technique drills:
- hip against the wallWhen using a wall, make sure to actively keep your hips against the wall to conserve energy and improve balance. This works on a flat surface, depending on the exercise goal, but also on an overhang.
- breathing: Focus on regular breathing while on the route/boulder and exhale during powerful or explosive movements.
- A movement: Try to make long or powerful strokes in one movement, instead of making several attempts.
- Follow-up is prohibited: Find a route/boulder problem of a difficulty you can manage, but which still challenges you. During the ascent, try not to "readjust" your grip on the holds, but rather land as precisely as possible and continue climbing immediately.
#5: Less pressure to perform, more fun
This New Year's resolution actually applies to every year. Especially when we focus specifically on improving, the real motivation for climbing gets lost: the joy of the sport, the exercise, and the camaraderie with like-minded people.
If you want to get the most out of the 2026 climbing season, give not only your body but also your mind a break from your own expectations every now and then. If you train a lot, this could mean, for example, regular sessions where the focus is consciously on having fun. Because, just like on the climbing wall, the same applies to everyday life: It's all about finding the right balance..
That might interest you
- Finger strength: Training exercises and methods in the ranking
- These are the best (and worst) training exercises for climbers
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Cover image credits: AI