Strength Training

After back-to-back swim, bike, and run sessions, making it to the gym can feel like a road too far. For busy triathletes, that can be enough to skip their strength training. These editor-tested, at-home gym essentials make it easier to stay consistent and never miss a workout.

The best triathlon strength training plan is one you’ll actually do. We’ve rounded up years of expert advice and plans to help you find a good fit.

The off-season is the perfect time to boost your strength training, which will carry you through the upcoming triathlon season.

For days when a gym session is off the table, a collection of at-home strength training gear can give you a full-body workout with zero wait time

It's a lot simpler than you expect.

Shake up your triathlon strength training with a gada or mudgal - we show you how to use this old-school tool in a modern-day workout.

Plus a PT-designed strength plan to improve your performance and stability 

It doesn't matter whether you occasionally pick up a dumbbell or adhere to a strict weightlifting routine, triathletes who strength train need yoga.

Incorporate these three variations of the glute bridge to strengthen your gluteus maximus and add power to your stride.

Focusing on moving differently and improving overall athleticism can be a great way to play and come out of the off-season a more durable triathlete.

Get a band and get to work. These five simple exercises will keep you healthy and help improve your running performance.

As the triathlon season commences, strength sessions should decrease in both volume and specificity. Here’s how to use strength to support your endurance workouts.

This half-hour session combines yoga and strength training into a workout any triathlete can benefit from.

The old strength training adage of never letting your knees go over your toes is being upended. Here’s why triathletes, specifically, should reconsider that conventional wisdom.

Billed as the latest and greatest way to build usable strength (and save time), we look at how this unconventional fad can help triathletes swim, bike, and run.

Use functional exercises to strengthen your stroke this season - we take you step-by-step through the best strength exercises for swimmers and triathletes.

This cafeteria-style workout plan lets you mix and match complementary strength moves for triathletes, giving you the tools to customize your strength-training program.

When it comes to strength training for endurance athletes, there are several mistakes that triathletes and runners commonly make.

Healthy hips are vital for running fast and preventing injury.

You were so hyped about weight training yesterday, but now you're sore - REALLY sore. How long does muscle soreness last after lifting weights, and is there anything you can do to make it go away faster?

Use this week’s core/stabilizer workout to build a more bombproof you.

Improving your agility this winter can really help put a pep in your step come spring.

Boost your off-season stability—and your Netflix game—with this quick routine.

These are a few of the best weight training exercises to develop cycling-specific strength and prevent injury.

With this plyometric warm-up for runners, you're just a hop, skip, and jump away to a faster run with less effort.

Dr. Philip Skiba looks at who benefits from typical strength training (new triathletes) and who needs plyometrics/explosive movements (everyone else). The reasons are surprising.

A stronger core means a stronger swim, bike, and run. Here are the best core exercises for triathletes looking to get fitter and faster.

New data finds that endurance- or speed-oriented muscle fibers don’t determine how you respond to strength training

Target your lats with these exercises designed to build a stronger swim.

Want to strength train, but find the gym intimidating? Start with these videos of basic (but essential) strength-training moves for triathletes.

More reps with less weight is the endurance athlete's ticket to strength training that actually leads to success on race day.

These exercises will improve your core stability and reduce fatigue in the water.

Your arms are dropping lower on long runs, or your shoulders are tight and sore afterward. Sound familiar? This is a problem that can be fixed with this weight training circuit for runners.

Army researchers assess the evidence on what makes you stronger, and speculate about new approaches that might work even better.

Do your shoulders and arms become tired and tight while riding in or out of the aerobars? Use this upper-body weight training routine for cyclists to help decrease your fatigue on the bike and give you more energy during the run.

This kettlebell workout circuit will add strength and efficiency to your stride. You don't need much, just this guide, a bit of space, and a kettlebell.

Your arms are only part of the swimming power equation. Use these this lower-body strength training circuit for swimming to improve your propulsion, stability, and the transition to the bike.

Use these videos to boost your power and efficiency on the bike with our cycling-specific strength circuit.

Taking a conservative approach to strength training after 50 isn't always necessary. In fact, low-risk training might actually create more risk.

A sports-certified Registered Dietitian lays out how to fuel during a strength-focused training block (and no, you don't have to choke down a million protein shakes).

Warming up for strength training involves more than shaking out your arms and setting up your selfie cam for the 'gram. Take five minutes to properly prepare for weightlifting - you'll be glad you did.

And how it leads to better performance.

Not all foundational strength comes in the form of pumping iron in a gym. As it turns out, there might be advantages to wearing a weight vest during a run workout.

"I used to watch so many triathletes do silly things in the weight room, thinking: ‘Why are they doing that?’ so I started creating a thought process around how I could help them."

These moves will help you safely progress until you’ve got the exercise down

Race week can leave you feeling sluggish and stressed. Keep your muscles activated and firing—and ready for the big day—with these light neuromuscular activation exercises.

Strength training is supplemental work to swimming, biking, and running that doesn't have to be long or complicated. These quick routines will help.

Think you can't get a good strength session in while you're traveling? Think again.

This simple routine is designed to complement your key swim, bike, and run workouts and ensure you’re moving well.

We keep hearing the phrase "Lift Heavy Sh*t"—but why? We look at the array of benefits it brings for endurance athletes.

Master these basic moves now so you can quickly move through them later as part of your run warm-up or cool-down.

A recent study, interestingly, says no.

Get a good mix of upper body and core work with this at-home strength session.

This at-home session is designed to get you moving well and building strength in the simplest, most efficient way possible.

These moves will do more than just increase your strength - they'll help you move better, in training and beyond.

We take a look at the basics that every one of us should be incorporating into our strength and conditioning routines.

Knowing how and why you should test your one rep max can really help you achieve your potential in the gym this winter.

Set yourself up for tri success in 2022 with these specific strength training moves for triathletes.

Are you weak in the glutes? Make sure you're properly activating this large muscle group during strength training with these tips from Jon-Erik Kawamoto.

Weakness in hip adductor muscles can cause knee injuries. Do these five exercises to run strong and healthy.

This simple but powerful workout consists of 9 exercises all aimed at building you a stronger and faster running body. You just need a barbell and maybe weight plates.

Unless you're very intentionally paying attention to these elements, you're probably learning bad habits that are contributing to weak glutes.

When it comes to getting stronger while training for races, focus on mobility and balance.

What is plyometric training and how can it benefit you?

Runners who stopped their strength training retained the benefits for four weeks, and got faster.

Doing all of your strength training in your running shoes? It's probably time for a different tactic.

Start with a solid structure. Then educate yourself, focus on form, and get to work.

The research on the benefits of core work for triathletes is sparse and confusing.

Here’s the Week 5 workout from strength coach Kevin Purvis to help you prepare for the final benchmark test.

Here’s the Week 2 workout from strength coach Kevin Purvis to help improve your balance, core, and mobility.

Here’s the first week worth of strength workouts from Kevin Purvis, which will help improve your core, balance, and mobility.

There are hundreds of different exercises, but which ones are right for your weaknesses?

Part stretch, part strength, with a focus on alignment, Pilates is a great workout.

Because short-course training requires less mileage and less time spent swimming, biking, and running, supplemental work—like strength training and consistent benchmark testing—is essential.

Ready to go beyond the marathon? Check out this introductory guide to ultrarunning and a beginner’s training plan for tackling a 50K.

In a season of no racing, many athletes are going up—chasing vertical miles as part of one of several unique challenges. Strength coach Kate Ligler gives her advice for building a foundation that will help stay strong and healthy as you chase your virtual finish line.

Get ready for a dynamic all-body workout.

Three tips to ensure you squat safely and target the right muscles.

Build strong, stable hips to avoid injury, stay tall and balanced, spend less time on the ground and propel yourself forward powerfully.

Five-time world champion Lesley Paterson introduces us to swim strength exercises you can do anywhere using a cord.

These key lifts will build a bombproof body for the year ahead.

The third 30-minute strength workout in our four-part series from Coach Erin Carson adds some intensity to build a solid foundation for a healthy, fast season.

Here’s how to do it right.

A fun plan to build the essential mobility, strength, control, and power you need to be a better triathlete come spring.

Treat your strength workout the same way you would treat a swim, bike or run session.

Strength work isn’t a one-size-fits-all approach.

Get stronger with these five simple strength-training maneuvers from coach Jeff Horowitz.

This silver-bullet move lets athletes move more efficiently and powerfully.