Climbing is one of those sports that gets under your skin fast. At first, it’s all excitement — the angles, the movement, the challenge — and then, suddenly, you realize how deep the rabbit hole goes. That’s exactly the experience discussed in TrainingBeta Podcast Episode 305: “Things Alex Wishes She’d Known as a Beginner Climber.” In it, climbing coach Alex Stiger (former Head Coach at two gyms, former gym program director, and long-time coach at TrainingBeta) distills years of coaching and climbing experience into actionable advice for climbers just starting their journey.

Whether you’re new to the sport or still in your early months of climbing, this episode serves as both a compass and a breath of fresh air — reminding beginners that climbing isn’t just about strength or sending grades, but about learning the right things at the right time. Let’s unpack the core takeaways and why they matter.

1. Start With the Fundamentals — Seriously

One of Alex’s biggest points is that classes and guided instruction are not optional if you want to build solid foundations. Climbing can be overwhelming — there’s movement, gear, safety protocols, etiquette, and technique all bundled together. She encourages beginners to invest in formal instruction early.

Here’s why it matters:

  • Good habits early = fewer mistakes later
    Learning how to move your body efficiently prevents bad patterns from setting in that are tough to unlearn.

  • Technique beats strength early on
    Many beginners push hard physically before they ever understand balance, footwork, flagging, or body positioning — but those skills can improve your climbing immediately.

In short: don’t shy away from intro classes, private coaching sessions, or guided beginner courses. They accelerate your learning curve and build confidence.

2. Six Major Mistakes Beginners Commonly Make

Alex breaks down six common beginner mistakes — pitfalls she’s witnessed again and again. These aren’t meant to shame, but to illuminate where most new climbers bleed progress:

❌ Mistake #1 — Poor Shoe Choices

Climbing shoes are your tools — not fashion statements. Beginners often use rental shoes too long (because they’re comfortable or free) instead of investing in a pair that fits well. A snug, supportive shoe dramatically improves footwork and technique.

❌ Mistake #2 — Relying on Strength Over Movement

New climbers frequently try to muscle through moves they don’t yet understand. Learning how to balance, trust your feet, and use your whole body produces faster and more consistent progress.

❌ Mistake #3 — Ignoring Footwork

Feet are the foundation of climbing. If you aren’t actively thinking about where and how your feet are placed, you’re leaving huge improvements on the table.

❌ Mistake #4 — Poor Movement Habits

Climbing with bent arms, standing too far from the wall, or ignoring hip positioning — these habits might “work” at first, but they make harder moves unnecessarily difficult later.

❌ Mistake #5 — Not Avoiding Injury

Climbing injuries are common but highly preventable with good movement, appropriate rest, and technique that doesn’t abuse the body. Beginners often climb too hard too fast without enough awareness of recovery.

❌ Mistake #6 — Missing Community and Support

Climbing is a community sport at heart. Beginners who stay isolated or don’t build relationships with other climbers lose out on shared learning, beta exchanges, and encouragement.

Alex’s message? Be mindful and intentional about your habits from day one — it pays dividends that rip through every aspect of your climbing career.

3. Eight Technique Tips That Transform Climbing

Beyond the big mistakes, the episode also goes deep into eight specific technique and skill improvements beginners can adopt immediately. These aren’t exotic or elite tricks — they’re practical, instantly useful refinements that even intermediates sometimes ignore.

Here’s a snapshot of the kinds of things Alex talks about:

✔️ Focus on Foot Precision

Not just placing feet, but choosing the best footholds and trusting them.

✔️ Use Hips More Than Arms

Efficient climbing uses the hips to shift weight, keep balance, and reduce upper-body strain.

✔️ Maintain Body Tension

Keeping your core engaged stabilizes movement — especially on overhung or awkward moves.

✔️ Practice Movement With Purpose

Instead of mindlessly trying routes, think about what skill you are actually practicing.

✔️ Watch Others Climb

Seeing how others sequence moves or use positions you haven’t tried yet is one of the fastest ways to learn.

✔️ Avoid “Just Trying Hard”

Not all effort is equal — sometimes smart, restful climbing with focus yields better results than desperate flailing.

✔️ Climb With Friends

Having people to talk beta with, share tips, or just encourage you makes the journey enjoyable and sustainable.

✔️ Prioritize Technique Before Endurance

Technique builds transferable improvement across grades; endurance comes later.

All eight of these are rooted in purposeful climbing rather than just “trying to get up the wall.” It’s a mindset shift — and it’s what separates good climbers from frustrated ones.

4. Avoid Injuries Through Better Awareness

Climbing is physical. But injuries often come not from climbing itself, but from poor movement, over-training, or ignoring signals from your body.

Here’s Alex’s angle:

  • Be proactive about technique that keeps joints healthy (e.g., not twisting awkwardly under load).

  • Recognize that fear of injury shouldn’t keep you from climbing, but lack of movement awareness will.

  • Learn how to fall safely in bouldering contexts, and how to rest between attempts purposefully.

In short: prevention beats rehab. And understanding your body early saves months on the sidelines later.

5. Cultivate Community — Climbing Isn’t a Solo Sport

One of the most meaningful parts of the episode isn’t strictly about movement — it’s about climbing culture. Alex touches on developing “good climbing relationships”: people who encourage you, share beta, celebrate your sends, and help you stay psyched.

Here’s what that looks like:

  • Climbing with peers who are slightly better than you — they teach without meaning to.

  • Sharing beta and learning from others (beta = route sequence advice).

  • Finding mentors or coaches who can guide technical development.

  • Celebrating other climbers’ successes (and your own!).

Climbing doesn’t exist in a vacuum. The sport lives in its community — and having supportive peers makes beginners stick with it longer, learn faster, and enjoy every session more.

Final Thoughts: Start Strong, Keep Climbing

Reflecting on this episode reminds me (and should remind you) that climbing is both simple and deep. There’s no magic trick that makes you an elite climber overnight — but there are smarter ways to climb that accelerate progress, protect your body, and amplify joy.

If you’re a beginner, here’s a quick checklist from Alex’s advice:

✔️ Take classes or guided instruction
✔️ Invest early in good shoes and gear
✔️ Focus on technique over brute strength
✔️ Pay attention to footwork and body positioning
✔️ Avoid common beginner movement mistakes
✔️ Build community and share beta
✔️ Climb with intention — not just effort
✔️ Be mindful of injury and recovery

Finally — give yourself grace. Climbing is a lifelong journey of discovery. The sooner you build good habits and a curious mindset, the more climbing will reward you.

You can listen to the entire episode here.

If you want to work with Alex, join her waitlist here.