Strength Training for Triathletes: Why It’s Non-Negotiable
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by Advocate Health, Preston Witt, PT, DPT, OCS
Triathletes are among the busiest athletes — always striving to maximize fitness across three different sports. With a training regimen that includes indoor trainer rides, outdoor cruises, early morning pool sessions and runs at all times of day and night, this three-disciple sport requires a tremendous amount of time to plan and execute the needed training to become the fastest version of yourself.
One of the many perks of triathlon training is that the sport presents a lower risk of overall injury as compared to a single discipline sport when training at the same volume. However, in contrast to a single sport, triathlon training involves more muscle groups and positions that need to be conditioned to allow athletes to perform injury free.
Evolving research on resistance training has identified a notable shift in the role it can play for endurance athletes. Recent literature suggests resistance-trained individuals showed improvement in both running and biking oxygen efficiency, thereby allowing these athletes to have greater output available for later points in races and thus shave precious seconds off their race times 1. Beyond that, resistance training has been shown to improve durability and reduce injury 2.
When it comes to implementing strength training, it’s no surprise that it’s often cast to the wayside, considered an afterthought or begun only after injury has impeded workouts. With a training schedule that consists of one to two cardio sessions per day and often less than one full rest day per week, it can be difficult to find the time for strength training. But what if strength training became a non-negotiable in your training regime?
The practical application of strength training doesn’t have to be scary, but it will require some creativity, consistency and additional time management. Planning a triathlon training block takes intentional effort; resistance training is no different. It’s important to construct programming that fits into your schedule, addresses fatigue and recovery levels, as well as works at intensities and timepoints that can produce net positive results instead of being a hindrance to future training sessions.
As a physical therapist and triathlete, here’s how I have implemented resistance training to improve my race performance:
In-season:
• Where: Anywhere – gym, home, outside
• What: Resistance training targeting key injury prevention muscle groups via bands and barbell/dumbbell equipment focusing on rotator cuff, posterior chain (glutes/hamstring/lumbar extensors), lateral hip, quadriceps and calf complex
• When: 1-2 sessions at 20-30 minutes each
• How: Intensities consistent with 60-67% of 1 rep max*, for 2–3 sets of 12–20 repetitions
Off-season or De-load Weeks:
• Where: Gym
• What: Resistance training targeting key functional muscle groups necessary for power output, muscular strength and growth, and promotion of bone health. Consider squat, deadlift, plyometrics (bounds, box jumps, drop downs), single leg control/stability, pull movements and shoulder stability
• When: 2 sessions per week of 30–45 minutes
• How: Intensities consistent with 75–90% of 1 rep max*, for 3 sets of 3–8 repetitions
About Advocate Health
Advocate Health is proud to be the medical provider of USA Triathlon. Headquartered in Charlotte, North Carolina, Advocate Health has a combined footprint across six states – Alabama, Georgia, Illinois, North Carolina, South Carolina and Wisconsin. As the third-largest nonprofit, integrated health system in the United States, Advocate Health is a national leader in clinical innovation, health outcomes, consumer experience and value-based care.
References:
1. Zanini M, Folland JP, Wu H, Blagrove RC. Strength Training Improves Running Economy Durability and Fatigued High-Intensity Performance in Well-Trained Male Runners: A Randomized Control Trial. Med Sci Sports Exerc. 2025;57(7):1546-1558. doi:10.1249/MSS.0000000000003685
2. Van Hooren B, Aagaard P, Blazevich AJ. Optimizing Resistance Training for Sprint and Endurance Athletes: Balancing Positive and Negative Adaptations. Sports Med. 2024;54(12):3019-3050. doi:10.1007/s40279-024-02110-4
* 1 rep max (1RM) refers to the heaviest weight a person can lift for a single repetition of an exercise. Suggested weight calculations are based on a percentage of 1RM.
