Grip, Grit, and Growth: The Case for Rock Climbing in Wellness
Nearly nine out of ten college students report feeling overwhelmed on a regular basis (ACHA 2019). With stress and mental health challenges at an all-time high, many young adults are searching for solutions beyond traditional medication and therapy. As these challenges become more common, students are turning to activities that support overall well-being in holistic ways. One activity gaining attention is rock climbing, which combines physical movement, focus, social interaction, and personal challenge. Research shows that climbing can make a real difference in multiple areas of a person's life. Rock climbing should be promoted as a wellness activity because it improves mental health, helps people build strong friendships, supports physical fitness, and encourages long-term personal growth through structured climbing programs.
Mental health challenges among young adults have grown at an alarming rate, making effective interventions more important than ever. As traditional approaches struggle to keep up, recent research shows that rock climbing offers meaningful psychological benefits. One major advantage is that climbing helps build resilience, a trait linked to stronger problem-solving skills, better emotional regulation, and more positive social interactions. Climbers develop this resilience because the sport exposes them to perceived risks, physical and mental stressors, social support, and fear-overcoming experiences (Allan et al.; Benitez; Chung et al.; Ewert and Yoshino; Tukaiev). Rock climbing also builds self-efficacy, or the belief in one's ability to succeed. Bandura's four sources of self-efficacy are all present in climbing—mastery experiences like completing a route, vicarious experiences such as watching peers climb (Harrison and McGuire), verbal encouragement from belayers and partners (Ewert and Yoshino; Lambert), and emotional or physical reactions like increased satisfaction and positive feelings (Zwart and Ewert). Together, these factors show how rock climbing can significantly improve young adults' mental wellness.
One of the main reasons people choose rock climbing is its strong social component, as social motivations are among the strongest predictors of group involvement among climbers (Ewert et al. 2013). Climbing naturally brings people together because many styles require trust and cooperation, such as top roping or lead climbing, where a climber relies on a belayer for safety and support. This partnership encourages communication, trust, and shared responsibility, helping people form meaningful connections. Many climbers also join local or gym-based communities, which participants describe as sources of deep, lasting friendships, with some saying climbing gave them "some of my best friends" through shared trips and regular interaction (rock climber interview). Being part of these communities promotes social support, belonging, and overall social wellness. Climbers further reported that spending time outdoors with friends—especially during challenging or memorable moments—created shared stories and strong social ties (Zwart and Hines 2022). These experiences show how climbing not only builds friendships but also fosters a sense of community that supports long-term social well-being.
Rock climbing provides vigorous, full-body physical activity that benefits multiple aspects of physical health. College climbers reported improvements in overall fitness, including greater strength, endurance, and energy levels (participant statements). As a full-body workout, climbing challenges the entire body, allowing participants to build muscular strength and stamina while engaging in sustained activity. Climbers also develop exceptional upper-body endurance and grip strength, which sets climbing apart from many other recreational sports. Research on elite climbers highlights these demands: athletes typically have lower body mass, lower fat composition, and smaller calf circumference, all contributing to a stronger power-to-weight ratio (Ozimek et al.). Beyond general fitness, climbing can support individuals with chronic conditions—for example, youth with Type 1 diabetes used climbing programs to stay physically active while practicing essential self-management skills (Allen et al.). College climbers also reported improvements in sleep, reduced stress, higher energy, and overall well-being, showing how climbing contributes to holistic physical health.
Structured climbing programs play a key role in supporting youth development and long-term personal growth. For example, the REACH program for youth with Type 1 diabetes used climbing to strengthen autonomy, competence, and relatedness—the three core components of self-determination theory (Deci & Ryan 2000; Allen et al.). Through these activities, participants learned essential health-management skills such as planning for activity, monitoring blood glucose, and adjusting to physical exertion while staying active (Allen et al.). College climbers similarly connected their climbing experiences to improvements in problem-solving, coping, emotional regulation, and motivation—skills they could then apply to academic and daily life challenges (Obray et al.). Importantly, these benefits are long-lasting. Youth in the REACH program reported enduring increases in confidence, independence, motivation for physical activity, and self-acceptance (Allen et al.), while college students described heightened connection, camaraderie, and personal growth through climbing (Obray et al.). Together, these findings show that structured climbing programs foster durable improvements in confidence, self-management, and overall well-being.
Young adults today need activities that help them manage stress, stay healthy, and build confidence, and rock climbing does all of this at once. It strengthens mental wellness, fosters supportive friendships, improves physical health, and encourages long-term personal growth through structured climbing programs. Because of these combined benefits, schools, communities, and recreation programs should take steps to make rock climbing more accessible, allowing more young people to experience its positive effects firsthand. By promoting climbing as a holistic wellness activity, we can give students not just a way to stay active, but a tool for building resilience, confidence, and meaningful connections that last a lifetime.
Work Cited
Allen, Asiah, et al. "Using Rock Climbing to Promote Wellness Among Youth With Type 1 Diabetes: A Self-Determination Perspective." Journal of Outdoor Recreation, Education and Leadership, vol. 12, no. 2, summer 2020, pp. 213+. Gale In Context: Opposing Viewpoints, dx.doi.org.ez1.maricopa.edu/10.18666/JOREL-2020-V12-I2-9852. Accessed 17 Nov. 2025.
Berry, Chandler, et al. "Examining the Health Outcomes of College Climbers: Applying the Perceived Health Outcomes of Recreation Scale." Journal of Outdoor Recreation, Education and Leadership, vol. 11, no. 3, fall 2019, pp. 258+. Gale In Context: Opposing Viewpoints, dx.doi.org.ez1.maricopa.edu/10.18666/JOREL-2019-V11-I3-9908. Accessed 17 Nov. 2025.
Hill, Eddie, et al. "Perceived Health Outcomes of College Climbers: Exploring Why They Climb." Journal of Outdoor Recreation, Education and Leadership, vol. 10, no. 3, winter 2018, pp. 257+. Gale In Context: Opposing Viewpoints, dx.doi.org.ez1.maricopa.edu/10.18666/JOREL-2018-V10-I3-9046. Accessed 17 Nov. 2025.
Larsson, Robin, Anette Larsson, and Lena Nordeman. "Effectiveness of Indoor Rock Climbing and Bouldering as Treatment for Depression – A Systematic Review." BMC Psychiatry, vol. 25, 2025, article 858, doi:10.1186/s12888-025-07292-3.
Obray, Elizabeth, et al. "Evaluating the Impact of a Recreational Therapy and Rock Climbing Program on Resilience and Self-Efficacy in College Students." Journal of Outdoor Recreation, Education and Leadership, vol. 16, no. 2, summer 2024, pp. 52+. Gale In Context: Opposing Viewpoints, dx.doi.org.ez1.maricopa.edu/10.18666/JOREL-2024-12193. Accessed 17 Nov. 2025.
Ozimek, Mariusz, et al. "The Role of Physique, Strength and Endurance in the Achievements of Elite Climbers." PLoS ONE, vol. 12, no. 8, 3 Aug. 2017, p. e0182026. Gale In Context: Opposing Viewpoints, dx.doi.org.ez1.maricopa.edu/10.1371/journal.pone.0182026. Accessed 17 Nov. 2025.
Zwart, Ryan, and Ryan Hines. "Community Wellness and Social Support as Motivation for Participation in Outdoor Adventure Recreation." Journal of Outdoor Recreation, Education and Leadership, vol. 14, no. 1, spring 2022, pp. 33+. Gale In Context: Opposing Viewpoints, dx.doi.org.ez1.maricopa.edu/10.18666/JOREL-2022-V14-Il-11139. Accessed 17 Nov. 2025.