10 Quick Tips About Strength Training

As the cold weather and indoor training is approaching us, many triathletes may be wondering what type of training they should do in the off season. Obviously, they can continue to focus on their multisport training, but there is also another important type of training that should be included....

STRENGTH TRAINING

A good strength training program will decrease the risk of injury in athletes, while improving flexibility, mobility, stability, and balance. Sounds appealing doesn't it?

Here are 10 tips when you are adding strength training to your routine:

1. Make sure you know the proper form for exercises. If you don't have much experience lifting on your own, get a personal trainer! They are there to help you get the most out of your workouts!
2. Don't over do it! Start by adding strength training workouts two times a week, and then you can progress as you get better. When you start out you will be working on building overall body strength.
3.  Don't forget to work your core! If you aren't working with a personal trainer, then make sure you aren't ignoring your core. This means more than just doing crunches! For some helpful core exercises, look at our FitFriday Posts.
4.  Don't try to show off/keep up with someone who has continuously been lifting weights. No one cares if you need to start out with a lighter weight for an exercise. The most important part is FORM.
5. Strength training is an on-going training. It will take continuous work, to make permanent and positive changes to your body.
6. A great time to introduce strength training to your routine, is in the off season/winter. If you don't have any races until the summer, now is the time to work on improvements. Once you get used the strength training, it will be easier to integrate during triathlon season.
7. Focus on whole body strength training. Don't focus on just one body part during your workouts. It is important to work legs, arms, and core. Design a plan with compound exercises, and multi-plane movements.
8. There is no time limit for a strength training sessions. Most training sessions will take 30-45 minutes depending on the number of exercises. It is OK to rest between sets and exercises!
9. Eat smart. Make sure to eat properly, regardless of the training program, make sure you are fueling your body!
10. Don't let soreness scare you! It is OK to be sore. If you are not used to strength training, you will probably wake up the next day pretty sore. It is important to know the difference between sore muscles, and having an injury. Don't feel the need to suffer through something. Make sure to drink plenty of water, and stretch post workout.

Coach Mary is a Certified Personal Trainer, and has written strength training programs for various levels of athletes. She can help create a customized training plan for you! If you have questions, contact her at mary@hakamultisport.com.