Margo Hayes is a rock-climbing phenom who made history in 2017 when, at just 19 years old, she became the first woman to ascend a 9a+ (5.15a) route. With three World Youth Championship gold medals and two 5.15-grade climbs under her belt, Hayes has solidified her place as one of the most influential climbers of her generation. Beyond her achievements on the wall, Hayes is also a singer and released her debut single, “Karma,” earlier this year. Recently, she appeared on the Climbing Gold podcast with Alex Honnold to discuss her journey, battles with Lyme disease, and how she balances her passion for climbing with her other interests.
1. She Rock Climbs
Rock climbing is one of the main ways Hayes stays in shape. The sport has a lot of health benefits. The Glen Ellyn Park District states, “Rock climbing is a physically demanding sport that requires strength, endurance, flexibility, and mental focus. It’s imperative to understand proper climbing techniques and how to use the specialized safety equipment required for climbing.”
2. She Does Pull-Ups
Margo Hayes/Instagram
Hayes shares a lot of her favorite workouts on an Instagram story highlight. An exercise that she does often is pull-ups. According to Gymless, they are very beneficial. “Pull-ups can give size and strength to your upper body muscles. It allows you to target your lats, biceps, traps, and many more muscles. Practicing this consistently along with other variations that target different muscle groups, inevitably will give you the muscular aesthetics that you’re seeking. A study emphasized this by suggesting that this close kinetic chain exercise is designed to increase the muscular strength and endurance of the upper body and torso.”
3. She Uses Weight
Margo Hayes/Instagram
Hayes likes to strength train to stay in shape. One way she does so is by doing pull-ups with a weight on her body. Strength training has a lot of benefits. The Mayo Clinic states, “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”
4. She Boxes
Margo Hayes/Instagram
Hayes shared on her Instagram story that she likes to box to stay in shape. Harvard Health states that boxing has a lot of benefits. “Fitness boxing is also a great aerobic exercise. Aerobic exercise gets your heart pumping and helps lower the risk of high blood pressure, heart disease, stroke, and diabetes. It can strengthen bones and muscles, burn more calories, and lift mood. Aerobics can also boost your endurance, which helps you climb a flight of stairs or walk farther.”
5. She Spends Time Outside
Margo Hayes/Instagram
Hayes spends a lot of time outside, even when she isn’t climbing. Hayes likes to go to the beach a lot. UC Davis states that going outside has a lot of benefits. “Getting out into nature can lead us to want to walk, bike, hike, or kayak more often. People typically engage in regular physical activity when they're in nature. So, stepping outside can help you keep a healthy weight or even lose weight by increasing activity levels. Studies also show that being in nature has a positive effect on our bodies by reducing cortisol levels, muscle tension, and demands on our cardiovascular systems (lowers heart rate and blood pressure). Being out in nature often may lead to lower rates of heart disease. The great outdoors can also help you increase your vitamin D level, which is important for your bones, blood cells, and immune system.”
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Madeline Sturt/Instagram
Madeline Sturt/Instagram
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