Strength Training for Triathletes and Swimmers - Build Power and Prevent Injuries

Many endurance athletes worry that adding in strength training will have a negative impact on their performance. Below are some common strength training misconceptions and why they shouldn’t be the reason we skip the gym for an extra run.

‘Strength training will make me more fatigued and impact my recovery’

If you’re new to strength training, then start off with just body weight exercises and short sessions until you become conditioned to the new load. In the long run, strength training helps make our muscles more efficient, which in turn means we can go for longer before getting fatigued and losing form.

I often find syncing up my strength training with my harder workout days is a good balance, as delayed onset muscle soreness (DOMS) often occurs between 24-48 hours after the activity. Therefore, keeping those activities more likely to cause DOMS all on the same day followed up with 1-2 easy days works well.  

‘I haven’t got time to train for three sports, let alone add in a gym session’ 

You don’t need to be dedicating hours each week to strength work, or spending any more money on another membership or fancy new kit, there is plenty of productive strength sessions that can be done at home with a spare 15 minutes between work calls or while you wait for dinner to cook. If you really are short on time then consider swapping out one of your other sessions in the week for a strength session, you’ll be grateful when you manage a consistent injury free block of training. Having a coach can also help with structuring in strength training and prioritising the key training sessions within your week.

‘I don’t want to lift heavy weights’

There’s a misconception that strength training is all about lifting super heavy weights and gaining muscle mass, and while for some athletes that might be the goal, there is lots of other areas we can target with strength work such as muscle control, efficiency and endurance. Activities such as Pilates are a great way to work on our muscle tone, flexibility and control without lifting any weights. 

If you’re new to strength training, or simply looking for some easy ideas that you can fit in at home with minimal equipment, then I’ve put together a list of my favourite exercises for triathletes below.

I often go for between 8-12 reps of each exercise and cycle through 2-3 times depending on time I have available. If you’re just starting out, you might start with fewer reps and just do 1 cycle through.

1. Single leg calf raises

2. Dead bug

3. Glute bridge

4. Shoulder rotations 

5. Banded crab walks 

6. Plank 

7. Superman Raises

8. Single leg balance 
   
   

Additionally, strength work can be built into your swim, bike and run training sessions with a bit of a creativity. Low cadence and high gear sessions on the bike are a great way to build up quadriceps, hamstring and glute strength or adding in some hill sprints to your run. For the swim, use of hand paddles or even a parachute will help to build strength, but be careful if you are new to these as without the correct technique, baseline strength or general overuse of them, you could end up injured.  

Strength training is a crucial but often overlooked component of training for swimmers and triathletes. It’s about keeping your body strong enough to train hard, recover well, and stay injury-free over your whole training period right through to the finish line.

While many endurance athletes prioritise aerobic conditioning and technique, regular strength training supports long-term athletic development, pushing you closer to your goals and to PB's.

Despite common myths like it causing fatigue or requiring heavy weights, strength work can be simple, time-efficient, and done at home to help improve muscle efficiency, control, and endurance. 

As with all advice, if you have specific injuries you’re rehabbing, or need guidance with a bespoke programme then it’s best to get an assessment with a qualified physiotherapist or other professional. 

• How often should triathletes do strength training per week?
  Aim to fit in two strength sessions a week during your training blocks, when in the off-season and when volume is lower. Once race season kicks in, you can cut that down to just one session to keep everything ticking over.
  
  
• How can strength training prevent injuries in triathlon?
  Common triathlon injuries like runner’s knee, IT band pain, and lower back strain often start because of muscular imbalances. Strength training builds resilience in key areas like glutes, hamstrings, core, and shoulders, reducing overuse and enhancing form.
  
  
• What's the best time to do strength workouts during the week?
  Try to schedule strength on harder training days, not recovery days. Pair it with key swim, bike or run sessions to keep your recovery days easy and avoid overloading.
  
  
• What’s more important: strength or endurance training for triathlon?
  Both are important. Swimming, biking, and running build cardiovascular fitness, strength training helps you move stronger and faster and avoid injury.
  
  
• Can strength training help with my swim technique?
  When add strength training into your triathlon training, you gain more control and stability in your stroke. Core strength keeps your body aligned and balanced in the water, which reduces drag and helps you move more efficiently. Shoulder strength helps you maintain good form through each pull and ensures less fatigue from each rotation.