Top 3 Lifts For Triathletes

LIFT TO COMPLIMENT, NOT SUPPLEMENT.

Every athlete wants to improve—and every athlete wants to “do everything.” The reality is that we’re all limited by time, energy, and effort. That’s why prioritizing the right type of strength training can make a huge difference not only in your training and racing, but also in your overall quality of life.

When I think about strength training for triathletes, I focus on work that compliments what you’re already doing, not something that just adds more stress to the pile. The goal isn’t to supplement your training with random exercises—it’s to support it with things you can not do on the bike, swimming or running. That means big muscle group movements, plenty of posterior chain work, and training that builds real strength first and foremost.

Done right, strength training should make you more durable, stable, more efficient, and better prepared to handle the demands of swim, bike, and run.

WHAT ARE MY GO-TO MOVEMENTS?

If I had to narrow strength training down to just a few key movements, these would be it: deadlifts, front squats, and pull-ups. These exercises hit large muscle groups, reinforce proper movement patterns, and build real-world strength that directly carries over to triathlon performance. Deadlifts and front squats develop total-body and posterior chain strength, while pull-ups build upper-body and core strength that support both swimming and overall durability. Simple, effective, and proven—these movements give you the most return on your time and effort.

NEED A SPOT?

If you want more help dialing this in, check out our #GetSomeStrength training group, where we focus specifically on smart, effective strength work for endurance athletes.

If you want the full package, we can manage both your triathlon and strength training for the perfect combination.

And if you’re looking to learn, train, and connect in person, come join us at an AP Racing Camp.