The Strong AF Climbing Podcast

Natasha Barnes
  • 5.0 (19)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Climbing is a lifestyle sport. So how can you perform at your best, prevent injury, and improve your longevity in the sport all at the same time? This podcast is the answer. The Strong AF Climbing Podcast is for climbers who want to build strength to support climbing and become more resilient athletes. In this podcast, we’ll talk about all things strength training for climbers, rehab and managing climbing injuries! Hosted by Dr. Natasha Barnes, an elite athlete herself and strength and rehab coach for climbers. Listen to the podcast and hop aboard the gainz train!

  1. JAN 28

    30. The Weight Loss Double Standard Climbers Don't Talk About

    The Strength-to-Weight Ratio Debate: Why "Just Get Lighter" is as Oversimplified advice. Climbers often dismiss strength training for not transferring directly to climbing performance—but then turn around and treat weight loss as if it automatically makes you climb better. In this episode, we break down the irony in the strength-to-weight ratio debate and explain why both approaches are oversimplifications. You'll learn: Why strength training and weight loss are both indirect levers (and neither replaces time on the wall)How building capacity through strength training supports climbing performance, recovery, and injury preventionWhy chasing weight loss often reduces training capacity instead of improving itWhat elite climbers can (and can't) teach us about trainingWhen strength training or weight loss actually work as performance leversWhat moves the needle for most climbers (hint: it's not one magic variable)If you've been stuck on a plateau, constantly injured, or wondering whether you should focus on getting stronger or getting lighter—this episode will help you think more clearly about what actually supports long-term climbing performance. Keywords: strength training for climbers, climbing performance, strength to weight ratio, climbing training, capacity building, climbing injury prevention, weight loss for climbers, climbing plateau, elite climbers, rock climbing training, foundational strength, climbing recovery Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

    17 min

  2. 12/17/2025

    29. If Strength Training Is Killing Your Climbing Sessions, Listen to This!

    Strength training is one of the most common things climbers tell me they want to do, and also one of the most common things they quit. Not because they are lazy. Not because they do not care. But because it makes them sore, tired, and like their climbing sessions are getting worse instead of better. In this episode, I break down why that experience is so common and why it does not automatically mean strength training is wrong for you. We talk about: The difference between normal soreness and fatigue and actual problemsWhy most climbers are overdosing relative to their current capacityHow recovery and fueling are often the missing piecesWhy capacity explains why some athletes can lift and climb on the same day while others feel wrecked for days.If strength training feels like it is competing with your climbing, this episode will help you understand what usually needs to change so it supports your climbing instead. Join my IG Broadcast channel Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

    52 min

  3. 12/02/2025

    28. What Your Body Is Trying to Tell You: Somatic Therapy, Pain, and Rehab

    In this episode, I sit down with my friend and client Dani, a somatic psychotherapist and climber, to talk about how the body and mind communicate — and what it really means to feel your feelings. Dani shares how her own journey through chronic illness, trauma, and movement led her into somatic therapy, and we explore the deep overlap between her work and the kind of pain science–based rehab I do with climbers. We talk about why so many people struggle to slow down, why emotions show up as physical sensations, and how both somatic therapy and strength training can help you rebuild trust with your body. Whether you’re navigating pain, dealing with stress, or just curious about what it means to actually “listen to your body,” this episode will help you see how awareness, curiosity, and compassion can change the way you move — and the way you heal. WE TALK ABOUT: What somatic therapy really is (and why it’s not just for trauma work) The connection between emotions, sensations, and pain Why we tend to intellectualize our feelings instead of feeling them The role of awareness and curiosity in both therapy and rehab How pain stories and beliefs shape the way we experience symptoms The concept of allostatic load and how life stressors impact recovery Overlaps between pain reprocessing, graded exposure, and nervous system regulation Practical tools: the feelings wheel, body sensation lists, grounding and self-hold techniques, and how to start a dialogue with your body Why climbers might already be practicing somatic therapy on the wall — and how to bring more awareness to it Healing isn’t just about fixing tissue or solving a movement pattern — it’s about learning to listen, slow down, and rebuild trust in your body. Somatic therapy gives language and space to sensations, while strength training and rehab build the capacity to act within that space. Both help you reconnect with your body instead of fighting against it. CONNECT WITH DANI: 🔗 somaticswithdani.com📱 Instagram: @somaticswithdanni Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

    1h 8m

  4. 11/18/2025

    27. Muscle Imbalances in Climbers: What’s Normal, What Isn’t, and What Actually Matters

    This episode breaks down the truth about muscle imbalances and asymmetry in athletes. Natasha and Ryan explore why asymmetry is normal, why it often gets blamed for injuries without evidence, and why strength training and load tolerance matter far more than chasing perfect symmetry. They walk through current research, explain how injuries change asymmetry rather than the other way around, and discuss why the best rehab focuses on building strength, restoring confidence, and exposing the body to sport-specific loads instead of “fixing imbalances.” TAKEAWAYS: • Research consistently shows that asymmetries increase after injury, not usually before.• Small side-to-side differences are normal in climbers and most athletes.• Asymmetry rarely predicts injury on its own.• Chasing perfect symmetry distracts from the real rehab goal: restoring load tolerance.• Training at a challenging but tolerable intensity often reduces perceived imbalances.• Most “imbalances” resolve as strength and confidence return.• Regular exposure to climbing-specific forces matters more than corrective exercises.• Functional strength and movement quality are better benchmarks than symmetry numbers.• Pain, deconditioning, and fear can create the sensation of imbalance.• You are not broken for feeling uneven. It’s a normal adaptation to training or injury. Follow Ryan on Instagram Ryan's website Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

    1h 32m

  5. 11/08/2025

    26. How to Recommit to Training (The RECOMMIT Framework)

    If you’ve fallen off your training routine, this episode is your restart button. In this conversation, Natasha breaks down why we lose momentum and what it actually takes to rebuild consistency that lasts. You’ll learn how motivation naturally fluctuates, why all-or-nothing thinking keeps you stuck, and how to shift from guilt to action using her RECOMMIT Framework—a step-by-step approach grounded in cognitive behavioral therapy, motivational interviewing, and behavior change science. Whether you’re an FSP athlete getting back into your rhythm, a climber trying to fit strength training around life, or just someone who’s tired of starting over, you’ll walk away with practical tools and journal prompts to help you reflect, reset, and move forward again—one session at a time. Listen to learn: Why falling off isn’t failure—it’s data How to break the all-or-nothing mindset What small actions rebuild identity and momentum How to use the RECOMMIT Framework to restart training with confidence If you’re ready to get back to consistent strength training and stay there, this episode will show you exactly how. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

    35 min

  6. 09/26/2025

    25. Why your shoulder rehab isn't working (and what to do instead)

    If your shoulder still hurts no matter how much rehab you’ve done, this episode is for you. We’re digging into why traditional shoulder rehab fails climbers, what the latest shoulder pain research actually says, and how to build a better plan that gets you back to the wall stronger and more confident. In this episode, I cover: Why most shoulder rehab for climbers is under-dosed and not climbing-specific What the research says about pain during rehab and when it’s okay to keep training Why posture correction, scapular mechanics, and banded exercises aren’t the full solution The truth about MRI findings, rotator cuff tears, and what pain really means How I structure climbing-specific shoulder rehab programs, including movement patterns, isolation work, and load progression Whether you’ve been told you have shoulder impingement, rotator cuff tendinopathy, or just feel like your shoulder isn’t keeping up with your climbing — this episode will help you understand why, and what to do next. Ready for a plan that’s actually built for climbers?Book a 1:1 consultation or join the 8-week Shoulder Reset Program to rebuild a stronger, more resilient shoulder. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation or Rehab Coaching Train with me  My Website

    1h 1m

  7. 09/04/2025

    24. Shoulder Series Part III - Rethinking rehab & surgery for shoulder pain

    In this episode, I unpack why traditional shoulder rehab often fails climbers — and how to rethink the entire approach. Using guided reasoning and evidence from leading studies, we challenge the most common myths about shoulder pain and rotator cuff injuries. You’ll learn: 🔹 Why rest and avoidance aren’t the answer We explore why rest often leads to temporary relief but long-term setbacks — and how graded loading is the true medicine for shoulder pain. 🔹 The problem with “banded exercises forever” Progressive overload matters. We break down what kind of exercise actually works — and what the latest research says about exercise. 🔹 How to train through pain — safely and effectively We dig into the Smith et al. meta-analysis showing that tolerable pain during rehab isn’t harmful — and may even improve outcomes when managed correctly. 🔹 Why surgery isn't the gold standard — and might not be necessary at all We review landmark studies showing that: Pain does not correlate with tear size (Dunn et al.) Most small-to-medium rotator cuff tears can be rehabbed without surgery (Moosmayer et al., Kukkonen et al., Karjalainen et al.) Even full-thickness traumatic tears respond well to rehab (Boorman et al., Kuhn et al.) Failed surgical repairs don’t always lead to worse outcomes (Holtedahl et al.) Sham surgeries work just as well as real ones (Paavola et al., Schroder et al.) 🔹 What effective rehab actually looks like for climbers We close the episode by showing what real rehab should include: climbing-specific loading, total-body strength, education around pain, and a progressive plan that actually builds capacity instead of avoiding discomfort. This episode is packed with practical insights and paradigm-shifting takeaways that will help you — or your clients — stop spinning their wheels and start seeing real progress. 🎧 Hit play now and find out why your shoulder rehab hasn’t been working — and what to do instead. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

    1h 11m

  8. 08/06/2025

    23. Shoulder Series Part II

    In this episode, we dive into the complexities of shoulder pain and pathology, particularly in the context of climbing. Natasha explores how MRI findings often reveal abnormalities that may not correlate with pain or dysfunction, challenging the conventional wisdom that structural changes always indicate a problem. Through insights from studies on elite climbers, Natasha reframes the narrative around shoulder health, emphasizing the importance of function over imaging. Discover how to build stronger, more resilient shoulders and why your MRI might not tell the whole story. Tune in to learn when imaging is truly necessary and how to focus on what really matters for your shoulder health. Follow me on Instagram Join the Foundational Strength Program Book an Injury Consultation Train with me  My Website

    28 min
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Ratings & Reviews

5
out of 5
19 Ratings

About

Climbing is a lifestyle sport. So how can you perform at your best, prevent injury, and improve your longevity in the sport all at the same time? This podcast is the answer. The Strong AF Climbing Podcast is for climbers who want to build strength to support climbing and become more resilient athletes. In this podcast, we’ll talk about all things strength training for climbers, rehab and managing climbing injuries! Hosted by Dr. Natasha Barnes, an elite athlete herself and strength and rehab coach for climbers. Listen to the podcast and hop aboard the gainz train!

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