Strength is an important element in climbing. Strength is easy to train. But to train strength in a good way without injuries can be a challenge. Whether you are a competition athlete or a recreational climber, if your physical frame is not developed properly with a suitable program at the beginning, it may limit your future progress. A well-planned strength program makes your whole muscle chain stronger which makes them more resistant to a maximum load (for example a comp or climbing your hardest project).
Develop your strength basics first and move on to more complex exercises. Choose functional exercises based on climbing movements. Not single muscles but movement patterns which make you use multiple large and small muscles at the same time (like with climbing). Don’t focus too much on the muscles and movement patterns you already use a lot during climbing but train your whole physical frame. So don’t forget about squats, deadlifts, push-ups etc. All important fundamental climbing moves you do if you want to train to keep building your physical frame and keeping the full range of motion strong.
We have based our strength workouts on the high intensity interval principle. Working with high loads, relatively long sets and short rest periods will build your strength and power endurance, the elements you need for climbing. Besides that, this way of training will be a stimulus for your brain to train it to reach your limits and improve your sporting performance. And because you train movement patterns instead of single muscles, you train coordination, stability and mobility as well. This is a very efficient way of training to improve your physical frame for climbing.
You can get heavier from strength training. It is possible you are gaining a bit from getting more muscles, but you will not grow massively like with bodybuilding if training power endurance with the HIIT principle. And also your metabolism will also become more efficient and will eventually burn fat and calories easier, so you will become lighter again or at least more skilled.