Is Indoor Rock Climbing Safe in Pregnancy?

In today’s society, physical activity is important for everyone. It helps with weight management and can help improve your mood. With the right precautions, you can maintain a regular exercise regimen even while pregnant! But, is indoor rock climbing safe while pregnant? In this article, we’ll discuss the benefits and risks of climbing during pregnancy.

First, let’s look at some safety guidelines for indoor rock climbers who are pregnant

Safety Guidelines for Indoor Rock Climbers in Pregnancy

While you’re less than four months pregnant, you have a lower chance of falling while climbing- make sure to stand at least 8 feet away from the wall, wear supportive shoes, and take breaks if you feel tired.

Safety Guidelines for Indoor Rock Climbers While Pregnant

 While you’re more than four months pregnant, avoid carrying extra weight on your stomach and wear comfortable shoes that will allow you to support most of your body weight.

 It’s also important to check with your doctor before beginning an exercise regimen- climbing can be done as long as it is deemed safe by a medical professional!

Whether is indoor climbing safe while pregnant or not, please consider these tips before anything:

  • Make sure to consult your doctor before starting any new exercise routine- they will be able to assess what type of exercises are best for you and how often it would be safe to work out. 
  • If possible, avoid working out on days when you might have contractions or experience bleeding from the vagina- this could cause temporary dizziness which could lead to falls or injury. 
  • If at all possible, try not to go up flights of stairs if it means going past three steps- the added weight of carrying an extra body cany cause you to lose your balance easier. 
  • If contractions or vaginal bleeding start while you’re climbing, immediately stop and contact a doctor.
  • Bring water with you at all times- dehydration is common when exercising, so it’s important to stay hydrated! 
  • Stop right away if you feel dizzy, lightheaded, nauseous, crampy, or uncomfortable while pregnant.

Benefits of Indoor Climbing for Pregnant Women:

Indoor rock climbing is a great way to stay in shape while pregnant because you don’t need any special equipment, can work out on your own schedule, and the risk of injury is very low.

Benefits of Indoor Climbing for Pregnant Women

Some benefits of indoor rock climbing when you’re pregnant:

  • Climbing can help build strength in arms and legs- this will be helpful during labor and delivery!
  • You burn five times more calories than normal when climbing for an hour
  • It’s easier on joints compared to outdoor rock climbing
  • The increase in heart rate provides health benefits such as improving blood flow and reducing stress 5) Improves stamina
  • You have a lower chance of gestational diabetes with regular exercise programs
  • Helps regulate blood pressure
  • Reduces the risk of miscarriages and preterm births
  • Increases feelings of well-being
  • It’s a fun way to bond with your baby!

Indoor Rock Climbing Risks

Falling is a major concern for people who are not pregnant, but it becomes even less of an issue as you are nearly four months into your pregnancy. At this point, there is little-to-no risk of falling unless you let go of the wall and are not properly protected.

However, for those in their third trimester, it’s important to be mindful of how much weight you carry around your stomach. Also, make sure that you’re wearing supportive shoes! If you wear anything on your fingers while climbing, make sure that they are clean and well-groomed so that a cut or infection doesn’t occur. 

Climbing can also cause vaginal bleeding, contractions, and nausea- try to avoid these symptoms if possible. If at any point you feel dizzy or lightheaded during pregnancy while rock climbing, stop right away! 

Always stay hydrated and bring water with you when you climb indoors so that dehydration is minimized- there’s nothing worse than getting dizzy when you’re over three stories up!

Finally, make sure that your doctor gives the okay before beginning any new exercise regimen. This is especially important if you’ve never climbed before since it would be better to learn proper technique and build up a tolerance for climbing before going at it when pregnant.

Can Climbing Cause Miscarriage?

Miscarriages caused by physical activity are rare and only occur when strenuous activities are performed around the time of implantation or just before a woman is about to ovulate. 

A miscarriage tends to happen when there is not enough blood flow to the placenta because the mother’s body is away from her uterus, but this doesn’t usually happen during moderate exercise like indoor rock climbing since it does not put any unusual strain on the uterus.

Indoor rock climbing can be continued into your second and third trimesters as long as you have consent from your doctor, stay hydrated, avoid strenuous activities after implantation (as in, do not climb stairs past three!), and take breaks if contractions or bleeding occurs.

Post-Pregnancy Climbing Advice

If you continue climbing after pregnancy, be mindful that your center of gravity changes. The typical adult’s center of gravity is located at the belly button, but after pregnancy, it will have shifted to below the belly button, closer to the pubic bone. 

This change has an effect on your balance, so keep this in mind as you start rock climbing again! Climbing can also cause labor and contractions (when done excessively), so stop if anything like this occurs while pregnant

Additionally, give yourself plenty of time to recover from carrying around a baby for nine months before going back up a wall- wobbly ankles are not fun when trying to climb! 

Begin your climbing training with short sessions and drink plenty of water to avoid dehydration. Don’t forget that your upper body might not be as strong as it used to be, so compensate with more weight on your feet!


So, is indoor rock climbing safe while pregnant? With proper precautions and a doctor’s approval, you can avoid falling- just make sure not to carry extra weight in your stomach while more than four months pregnant.

Climbing has many benefits such as improved circulation, lower back muscle strength, and social activity- just be sure to check with a doctor first if climbing is deemed safe by a medical professional.

Calvin Rivers

Hey, I’m Calvin Rivers, a climbing veteran with 10+ years on crags and walls around the world. I can’t wait for you to explore our site and fall in love with the outdoors just like I have.

More Posts - Website

Leave a Comment