Training
Strength Training for Endurance Athletes
Lifting won't make you bulky — it'll make you faster and more injury-resistant.
Runners and cyclists often skip the weight room, worried it'll slow them down. In reality, strength work improves economy, protects joints, and keeps you training through the season.
Keep it simple and heavy
Lifting won't make you bulky — it'll make you faster and more injury-resistant.
Two short sessions a week of squats, hinges, and single-leg work is plenty. Lift heavy enough to be challenging for 5–8 reps, and leave the endurance in your sport, not your lifting.
Give yourself a day between heavy lifting and key endurance sessions so each one gets your best effort.
The quick version
- Two short lifting sessions a week is plenty.
- Go heavy for 5–8 reps; keep endurance in your sport.
- Separate heavy lifts from key endurance days.
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