5 Strength-Training Exercises for Sculpting a Triathlete's Physique

Whether you are a triathlete, runner, cyclist, surfer, mom, or dad, strength training is critical to overall health and a triathlete’s training regimen. I would know. I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the University of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I coached CrossFit but where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.

Why should strength training be incorporated into the everyday healthy human? As discussed here, strength training will improve bone density, increase muscle strength and endurance, help build lean muscle, and improve overall quality of life. Let’s get into a little more detail about Strength Training for Triathletes as I'll outline five key strength-training exercises for triathletes: squats, push-ups, core work through Hollow Rocks, back squats, and a combination of leg presses and lunges to build a robust and efficient athletic physique.

The Benefits of Strength Training

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Did you know that adding strength training for endurance athletes will help them get faster in their races and training? Strength training will increase leg strength and improve your body’s efficiency in using energy and oxygen. Studies (see below) have shown that athletes who embark on an 8-week strength training program will increase their Running Efficiency (RE). What is RE? Running efficiency is using less energy at a faster speed but with proper running form.

Initial Steps to Take Before Strength Training

First, ensure you understand the exercises and gym equipment. When I work with my clients, I make sure they know basic movements well before I add weight to their program.

Next, if you don’t feel comfortable in the gym, I would sign up with a personal trainer, a boutique-style gym, or a CrossFit gym to provide and show that you are doing the exercises correctly.

If you know the exercises and how to use the machine and bars, you can reach out to me directly here to start a training program designed for your triathlon, or you can look online for other personal trainers to help you with a workout designed for your life.

My First Strength Training Exercises for Aspiring Triathletes

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A triathlete should focus on exercises that target the major muscle groups used in the swim, bike, and run. Most of these muscle groups are similar. As a coach, I will include exercises such as squats, deadlifts, leg presses, and lunges for the lower body. For the upper body, I will have them focus on pull-ups, chin-ups, rows, lat pull-downs, or seated rows on the machine. Of course, having a solid core with planks and crunches is a bonus! Let me explain three exercises to help the triathlete build their body into a robust and fast machine.

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Squats

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Squats are fantastic for targeting many leg muscles, such as quadriceps, glutes, and hamstrings. There are many options, such as air squats, back squats, dumbbell squats, goblet squats, and so on, so squats are one of my favorite exercises for the lower body.

Five Key Points to a Back Squat

1. The shoulders and hips are aligned. The feet are slightly past the hip position, and the toes are turned out. The core is engaged. (Ladies, your hips are not that wide!)
2. Only go down as low as you feel comfortable. If you need a box or a bench to tap while doing the squat, that is fine, but no sitting!
3. ​Make sure you are comfortable going into a squat position before you put any load on your back for a back squat.
4. If you are uncomfortable going into a back squat, there are other options for squats: Air squats, goblet squats, front squats, and Overhead Squats (Advanced). You have to do what is BEST for you!
5. Make sure you get a proper warm-up when performing squats. Activate the glutes, quadriceps, and hamstrings, but remember the shoulders and traps, as the bar is on the back.

Push Ups

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Push-ups can be a challenge for many, but push-ups will also use many of the muscle groups that are great for swimmers and have a more muscular upper body for cycling and running. The muscles used in push-ups are the pectoral muscles, core, bicep, tricep, and shoulders.

Five Key Points to a Push-Up

1. Close-handed push-ups involve aligning your hands with your shoulders. Wide-handed push-ups are another option. You have to figure out which works best for you.
2. Make sure your scapulas (shoulder blades) are in a neutral position. When you do a push-up, we want them to move toward the center.
3. Keep your core, lower back, legs, and glutes engaged and tight at the top and bottom of the movement.
4. When lowering your chest to the ground, the scapula will move toward the spine. Ideally, the chest should touch the ground. When you return, we want to see a full extension in the arms.
5. That is fine if you need to go to your knees for a push-up. We still want to see "Rules" #3 and #4 when doing the push-ups.

Core Work

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Core work is tricky because sit-ups are only the end-all for some athletes. I have an athlete who can not do sit-ups due to her back, so I have to develop new workouts to help her with her core. The same may apply to you. My favorite exercise for abs is Hollow Rocks, and if you can advance it, then V-Ups are fantastic, but let’s discuss Hollow Rocks.

Five Key Points to Hollow Rocks

1. Make sure your lower back is genuinely engaging with the floor. It should stay in contact with the ground.
2. Lift shoulders off the ground, then lift legs off the ground and keep them bent at a 90-degree angle.
3. Start rocking back and forth through the hip to the bottom of the shoulder blades. Think of your joints NOT moving. Look at your feet.
4. Once you master the “basic 1, 2, and 3” movements, you can advance. The first advancement is a single-leg extension. Work on holding the movement and then adding the rocking movement.
5. Once you get 1 - 4 down, let’s add both legs. Practice holding first with both legs and then start rocking.

Common Pitfalls to Avoid

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We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.

1. Increasing your weights too fast: Many people go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As coaches or trainers, we want to improve your strength gradually. You don't lose your strength overnight and gain it overnight.
2. Time To Recover: Rest is vital, whether you have a day off during the week or take time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off.
3. Improper Technique: Proper form can make or break you during strength training. It may look different if you need better form, and try adding weights. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer.
4. Overtraining: Many do this, and many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.

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Final Word From the 15x Ironman Triathlete

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It is a delicate balance when it comes to strength training and getting ready for your triathlon. There will be off-seasons for triathlon training, during which you will incorporate more strength training, and when you are closer to races, you will pull back on your strength training.

As a 15x Ironman Triathlete and a coach for many triathletes, I ALWAYS remind them to have fun. We get to do this. We choose to do this. When I work with athletes getting ready for their first triathlon or Ironman Triathlon, I remind them that this will be their FIRST-ever event, and they will never get that feeling back.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

As a certified personal trainer through the American College of Sports Medicine since 2005, I can tell you that doing full-body workouts gives you more bang for your buck. You can incorporate both lower and upper body movements in the same compound exercise, saving time instead of working them separately. These exercises also offer improved balance, better stability, enhanced coordination, and greater core strength. So, there's a whole host of benefits to doing full-body workouts rather than focusing on one muscle group at a time, especially since saving time is crucial nowadays. Here's how to do it.

Preparatory Steps to Take Before Starting a Workout Routine

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If you are new to strength training, first, you should get a doctor's clearance, especially if you have any underlying issues. For example, if you have a heart issue or a bone or joint issue, it's very important to get clearance from your doctor.

If you can't afford to do a ton of personal training sessions, try to buy a few sessions so you can be led in the general, correct direction with form, how to set up their exercise program, and make sure you're doing things correctly. The number one reason why people stop is that they're usually not doing things correctly. They get frustrated, they don't want to continue because they're not seeing results, or they get hurt. So, finding a properly certified trainer is important because a lot of trainers become certified overnight. Many coaches hold certifications such as ACSM, AFAA, NASM, and ACE. These are key qualifications to look for in a trainer's credentials.

First Full-Body Exercise I'd Recommend: Squat With Bicep Curl, Transitioning Into Press

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The first full-body exercise I would recommend is a squat combined with a bicep curl and then transitioning into a military or shoulder press. So, you would stand with your feet hip-width apart and parallel. You're holding two weights at your sides. They could be any size between five to 15 pounds, depending on your level. So, when you sit into the squat, you want to press your weight back into your heels. Your butt is all the way back and down. You want to bring your butt so it's almost down in line with your knees, but not quite parallel to your knees because then you could hurt your knees. You come up, press the hips forward, curl the arms, so you bring your thumbs to your shoulder height with the weights in them. The elbows stay back against your rib cage. And when you're standing tall, you're pressing those weights overhead into the military press. In the military press, you want to make sure you're not locking your elbows. You keep your head straight, and your elbows are close to your ears.

Second Full-Body Exercise I'd Recommend: A Push-Up With a Glute Raise at the Top

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The second is a push-up with a glute raise at the top. You would start in a plank position with your wrists directly underneath your elbows and your elbows underneath your shoulders, ensuring your knees are directly underneath your hips. If possible, raise your knees off the floor; otherwise, you can keep your knees down. Perform your push-up by bending your elbows at a 90-degree angle to your sides. As you come all the way up, straightening your elbows at the top, you then proceed to the top of the plank movement, lifting your right leg up while squeezing your glutes. Follow by lifting your left leg up and squeezing your glutes, effectively working your chest, core, and glutes.

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Third Full-Body Exercise I'd Recommend: The Quadruped Exercise

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The Quadruped exercise targets multiple muscle groups, including the core and back for stability. It particularly engages the lower back and lats.

Starting in a kneeling position with your hands on the floor, essentially on all fours, you extend your right leg straight back while simultaneously reaching your left arm forward. Ensure your elbow is aligned with your ear and your leg is straight and extended behind you. After holding this position briefly, lower your arm and leg, then switch to the other side, always moving the opposite arm and opposite leg together. Additionally, by engaging your core and squeezing your glutes as you perform the movement, you can also incorporate some glute work into the exercise.

Fourth Full-Body Exercise I'd Recommend: Sumo Squat

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Another effective compound movement is the sumo squat combined with a shoulder shrug at the top. Begin by holding a heavy weight in each hand, positioning your feet wider than shoulder-width apart with your toes slightly turned outwards. Hold the weights in front of you. As you perform the squat, bend your knees and lower your body, aiming to bring your seat down towards your knees but keeping it just above knee level. As you ascend to the upright position, squeeze your glutes to engage not only the glutes but also the inner thighs. At the top of the movement, add a shoulder shrug to target your trapezius muscles by elevating your shoulders towards your ears, ensuring your knuckles face forward and slowly lowering them back down. A common mistake to avoid is dropping the shoulders too quickly after the shrug.

Fifth Full-Body Exercise I'd Recommend: Deadlift Into Tricep Kickback

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The exercise combines a straight-legged deadlift with a tricep kickback, targeting the triceps, hamstrings, and to some extent, the glutes. Begin by standing with your feet hip-width apart and parallel. Keep your elbows close to your sides, and your arms bent at a 90-degree angle. As you initiate the deadlift, hinge forward from your hips, projecting your chest and buttocks outward. Aim to bring your shoulders down in line with your hips, maintaining a slight bend in your knees to feel a stretch in your hamstrings at the bottom of the movement. Once you reach the hinge position with your body forming a 90-degree angle, proceed with the tricep kickback by extending your arms straight behind you, then return to the 90-degree angle before coming back up to the starting position. This exercise effectively works both the upper and lower body, offering a comprehensive strength workout.

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Sixth Full-Body Exercise I'd Recommend: Alternating Lunges With Lateral Raises

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Lastly, we'll incorporate alternating lunges with lateral raises, an exercise that targets the quadriceps, glutes, a bit of the hamstrings, and the sides of the shoulders. Start by holding a light to medium-sized weight in each hand at your sides, with your palms facing your hips. Stand tall with your shoulders pulled back and down, and your core activated—as if bracing for a punch to the stomach. This core engagement is crucial throughout all the exercises I've described.

For the lunges, step one leg back at a time, ensuring the leg is far enough back so that your knee is directly underneath your hip. Keep the back heel lifted at the bottom of the lunge. Lower your leg to form a 90-degree angle at the knee. As you do this, perform a lateral raise by lifting your arms to shoulder height, weights in hand, then lower them before pushing back up to the starting position. Alternate legs with each repetition to ensure balanced muscle development and engagement.

Common Mistakes to Avoid When Doing Full-Body Exercises

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A common mistake in total body workouts is attempting to target more than two or three muscle groups at once, which can lead to confusion and poor form. It's also frequent to see individuals rushing through movements. It's crucial to maintain proper posture and alignment during these exercises without hurrying. If you find yourself in a group fitness class and need to move slower than the pace set by the music or the instructor, take your time. Another important point is the tendency to mimic others in the class. You should focus on your own reflection in the mirror and the instructor's guidance, rather than copying others, as their technique might not be correct. Additionally, many fail to use their core effectively. In exercises like planks or pushups, I often observe backs arching or sinking, whereas they should remain flat with the core engaged throughout.

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Final Word From the Trainer

Michelle Rose

Some tips and advice for working out include finding the format that best suits you, a topic I specialize in and extensively cover on my website. It's important to recognize that what works for one person may not work for another. For example, some people may love barre workouts, while others might not enjoy them at all. I always recommend trying a new workout at least three times. The first time might not be enjoyable as everything is new. By the second attempt, you may start getting more accustomed to it, and often, by the third time, it might just click for you. If you still don't like it after three or four sessions, it's okay to move on and try something else, like Pilates or strength training.

💪🔥Body Booster: Remember, some people may not enjoy high-intensity interval training (HIIT), while others thrive on it. The key is to find something that resonates with you because that's when you'll be more inclined to stick with it and enjoy your workouts. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Cara D’Orazio is a Certified Personal Trainer and Group Fitness Instructor with 19 years of experience and the Owner of C.G.M. Fitness.

Staying fit after 50 is essential for independence and healthy aging. “As we age, the most important aspect is foundational fitness, which establishes a strong baseline on which to build your fitness and health,” family medicine physician Christopher Cutter, MD, tells Scripps Health. “Gearing up for an event without training for it may result in injuries, from minor to severe, that will put you on the sidelines.” Fitness influencer and personal trainer Tracy Steen is an expert on workouts for the over-50s, and has lots of good advice about strength routines to help build muscle and burn fat. Here are four easy strength routines to see results in 30 days.

Knee-Friendly Full Body Compound

If you don’t want to damage your joints, this full-body workout from Steen is for you.

Workout:

12 reps for each exercise or 45 seconds of work with 15 seconds of rest, and repeat for three rounds.

• Dumbbell swing press
• Bent arm lateral raise
• Kickstand DL high pull
• Bent over row hammer curl
• Chest press bridge
• Tricep extension flutter kick
• Neider press tap
• Glute bridge
• Bicep serve kickback

Arm Workouts

Steen has a great arm workout using weights.

Workout:

45 seconds of work, seconds of rest, repeat the whole sequence 2-3 times.

• Pinwheel curl
• Plié pulse curl
• Arnold press
• Military pulse press
• Tricep chest press
• Tricep overhead pulse
• Bicep curl
• Partial bicep curls
• Tricep kickback
• Straight arm tricep pulse

Glute Workouts

Want nice glutes? Steen has you covered.

Workout:

45/15 x3

• Tiptoe squat
• Reverse lunge
• Lying scissors
• X3
• Sumo squat sweep
• Side lunge twist
• weighted squat jumps
• X3
• Far reaching step up
• Single leg glute thrust
• Frog squat abductor
• X3

Lower Body

Strong legs are very important when over 50.

Workout:

45 seconds work,15 seconds rest x3

• Squat deadlift + in and out squat jumps
• Front lunge pass + front lunge hop
• Glute thrust + banded abductions
• Step up + split squat hop.

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Lift Weights!

Steen emphasizes how important lifting weights is for women over 50. “Doing regular load-bearing activity like resistance training can help stave off the loss of both bone density and muscle.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.