Should you strength train this off season?

A Strong off season

Should you strength train this off-season?  YES!  Strength training can improve performance, but more importantly, it helps you maintain muscle as you age and keep your bones strong.  You don’t need to do a ton; 2 strength workouts targeting major muscle groups per week can do the trick. Focus those workouts on multi-joint movements like squats, deadlifts, lunges, pushups, chest press, shoulder press, dumbbell/barbell/cable rowing etc., you can limit workouts to 3-4 main exercises, done for 2-4 sets of 5-10 reps with 1-2 minute rest between sets, to build a very solid strength foundation this winter.  Keep these points in mind as you consider adding strength to your off-season training:

• Verify with your medical provider that it’s safe for you to participate in strength training.

• As with any exercise style, ease in!  Start light —do less than you think you should —and see how it goes.  Use this time to learn movements and how to execute them.  Once you have done a few workouts, try to nudge up the number of sets done for a few weeks.  For example, start with two sets, and then in week 3-4 do three sets.  Now either increase the weight used or try to go up one more set.  Think about increasing volume before increasing intensity – within reason.

• The number of reps noted should be viewed as a range.  The goal would be to use a weight until you can do the high end of the range +1 or 2 reps.  Now increase weight so you are at the low end of the rep range.  Repeat with each new weight used.  This helps you progress the challenge, but only after you have proven ready to progress.

• Note the comment above about being able to do 1-2 reps more than you do.  IE, if you are aiming for six repetitions, use a weight you could lift 7-8 times.  This mindset helps you stimulate strength changes without creating excess fatigue and reduces injury risk a bit.

• For most athletes, strength and swim days dovetail nicely, as many folks swim and lift in the same facility.  Managing logistical stress by doing those together is a big positive.  If you do those in different locations, I err on the side of clumping strength and running, since both use a lot of “eccentric” muscle work (lengthening under tension—think decelerating when your foot hits the ground while running or lowering a weight). This approach helps increase your ability to recover and varies training load nicely over the course of each week, month, and season.

• If you are unsure, hire a personal trainer or coach to help you ease into things and learn to do the motions.



This winter, take the time to strength train.  You will feel good and be ready to enjoy sports even more next year!

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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