What Lifters Can Learn from Free-Soloist Alex Honnold

Alex Honnold does things differently.

He rose to fame in 2017 after free soloing El Capitan, a 2900-foot vertical rock face in Yosemite National Park. No ropes, harnesses, or protective gear. More recently, you may have seen his name in the media for climbing Taipei 101, a 101-story skyscraper, again without any safety equipment.

Naturally, people ask, how does he stay focused and composed when his life is on the line? What does he do with fear? Why keep chasing these seemingly impossible feats?

Here’s what we know about Honnold’s mental approach—and how weightlifters can apply his tactics to their own preparation.

Appraisal of Fear

Honnold’s success is inseparable from his relationship with fear. He doesn’t try to eliminate it. He doesn’t panic when it shows up. He doesn’t let it define his capabilities.

Honnold once compared fear to hunger, just another sensation to notice and respond to when the time is right. He understands that fear is information. Sometimes it requires action; sometimes it doesn’t.

Fear shows up in weightlifting all the time. Trying to get weight over your head that you never have before? Fear. Competing on a national or international stage? Fear. Returning to heavy lifts after injury? Fear.

Lifters can take a cue from Honnold: fear doesn’t have to dictate what comes next. Sometimes it’s a signal to pause and recalibrate—slow your breathing, remind yourself you’ve been here before. Other times, it’s something to acknowledge and move through. Optimal performance can occur when feeling fear, doubt, or worry.

Deliberate Exposure to Pressure

Honnold doesn’t wait until game day to confront fear. He deliberately seeks out high-pressure situations both through challenging climbs and vivid visualization because he knows performing under pressure is a skill.

In sport psychology, we often call this pressure training. The goal is to experience fear and practice responding before competition so it’s not unfamiliar when it counts.

That means disrupting routine. Always train in the same gym, on the same platform, with the same music? Switch it up. Always know exactly what’s on the bar and how long your rest will be? Add uncertainty.

You can also use visualization like Honnold. Picture yourself stepping onto the platform. What will you hear? What will you feel? What thoughts will come up?

The more familiar you are with fear and the more practice you give yourself navigating it, the more prepared you’ll be.

Prioritizing Process

You might expect Honnold to be silent and laser-focused during his climbs. But if you’ve watched his Netflix documentaries, you’ll see him smiling, chatting, laughing, even pausing mid-climb.

He’s made it clear over and over: he wants to enjoy the experience, not just celebrate once it’s over.

We often ask lifters, would you feel satisfied with a medal or PR if your training memories were filled only with stress and rushing? Most say no.

The majority of your time is spent preparing, not competing. Making that process meaningful and enjoyable isn’t just about happiness. It’s about sustainability and drive.