Triathletes are notorious for neglecting strength training. Strength training for triathletes requires a well rounded approach to address the demands of all three disciplines. In this 8 week triathlon strength training program for beginners, we will be using an Upper / Lower split.
U/L was picked to minimize the time in the gym and maximize strength gains. If the upper / lower split does not work for you, consider introducing a Push, Pull, Legs plan into your training routine.
If you’ve noticed below, there are no recommended weight ranges, since these are relative. The most important piece here is to use a weight level that will bring your muscles close to failure in the designated rep ranges.
Note: RIR stands for “Reps in Reserve.” RIR is the amount of reps you think it would take to get to failure from your last rep.
Week 1-2: Introduction Phase
In this phase, the goal is to introduce the muscles to strength training. We will be focusing on fundamental movements. The exercises chosen are compound movements that engage multiple muscles at once.
The body’s response to this phase is primarily neural. Your nervous system is learning how to fire the correct muscle fibers more efficiently, leading to initial strength gains without significant muscle growth.
Session #1: Upper Body
Goal: Focus on major muscles groups used in swimming (shoulders, chest, back) and overall body stabilization.
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Push-Ups | 2 | 10 | 2 |
| Assisted Pull-Ups | 2 | 10 | 2 |
| Dumbbell Rows | 2 | 10 | 2 |
| Plank | 2 | 30s hold | N/A |
Session #2: Lower Body
Goal: Engage the key muscles used in cycling and running (quads, hamstrings, glutes, calves).
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Bodyweight Squats | 2 | 15 | 2 |
| Lunges | 2 | 10 per leg | 2 |
| Glute Bridges | 2 | 15 | 2 |
| Standing Calf Raises | 2 | 15 | 2 |
Week 3-4: Foundation Phase
We introduce progressive overload in Week 3 to start building muscular strength. The intensity is increased. This will stimulate the body to increase muscle fiber recruitment and begin the process of muscle protein synthesis, leading to muscle growth.
Session #1: Upper Body
Goal: Introduction of weighted exercises to strengthen the arms, back, and chest. This will help improve strokes efficiency and biking stability.
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 12 | 1 |
| Lat Pull-Downs | 3 | 12 | 1 |
| Dumbbell Shoulder Press | 3 | 12 | 1 |
| Dumbbell Rows | 3 | 12 | 1 |
Session #2: Lower Body
Goal: Build powerful leg muscles to improve cycling economy.
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Goblet Squats | 3 | 12 | 1 |
| Lunges | 3 | 12 per leg | 1 |
| Deadlifts | 3 | 10 | 1 |
| Standing Calf Raises | 3 | 15 | 1 |
Week 5-6: Emphasis on Continued Hypertrophy
This phase is designed to push the muscles to work harder. The goal here is to generate muscular hypertrophy. This will result in greater power output and improved performance in each discipline.
Session #1: Upper Body
Goal: Increasing the complexity and intensity of workouts continues to strengthen the upper body, improving swimming and biking posture.
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 12 | 1 |
| Pull-Ups | 3 | 10 | 1 |
| Dumbbell Shoulder Press | 3 | 12 | 1 |
| Dumbbell Rows | 3 | 12 | 1 |
Session #2: Lower Body
Goal: The addition of more complex lower-body exercises helps increase power output during cycling and running.
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Dumbbell Squats | 3 | 15 | 1 |
| Walking Lunge with Dumbbells | 3 | 12 per leg | 1 |
| Deadlifts | 3 | 12 | 1 |
| Standing Calf Raises | 3 | 15 | 1 |
Week 7-8: Advanced Phase
By week 8, you should have a solid base in strength training to continue your weight lifting journey. At this point you should be comfortable integrating complex compound lifts into your triathlon routine.
Session #1: Upper Body
Goal: Further develop strength, endurance, and power in the upper body.
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Bench Press | 3 | 15 | 1 |
| Wide Grip Pull-Ups | 3 | 10 | 1 |
| Barbell Shoulder Press | 3 | 12 | 1 |
| Barbell Rows | 3 | 12 | 1 |
Session #2: Lower Body
Goal: Maximizing the power and endurance in your legs. This will improve running economy.
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Squats | 3 | 15 | 1 |
| Walking Lunge with Barbell | 3 | 15 per leg | 1 |
| Barbell Deadlifts | 3 | 15 | 1 |
| Standing Calf Raises | 3 | 15 | 1 |
