Real‑world examples of strength training for endurance athletes

The best real examples of strength training for endurance athletes

Let’s start where most guides don’t: with specific, real examples of strength training for endurance athletes that you can picture—and actually try.

Imagine a half‑marathon runner in the middle of a 12‑week training block. Twice a week, they hit the gym for 30–40 minutes. One day focuses on heavy lower‑body lifts like squats and deadlifts. The other day is more about single‑leg strength, core, and hip stability. Over 8–10 weeks, their long runs feel smoother, their form holds up better in the final miles, and their post‑run soreness drops.

That’s not magic. That’s well‑designed strength work.

Here are eight concrete examples of strength training for endurance athletes across different sports:

• A marathoner doing heavy trap‑bar deadlifts and split squats to reduce late‑race form breakdown.
• A cyclist using Romanian deadlifts and hip thrusts to build hip power for climbs and sprints.
• A triathlete combining pull‑ups, rows, and planks to improve swim stroke stability and bike posture.
• A trail runner hammering single‑leg step‑downs and lateral lunges to handle uneven terrain.
• A swimmer adding shoulder external rotation work and push‑ups to protect shoulders and improve catch.
• An ultrarunner doing loaded carries and calf raises to toughen feet, ankles, and lower legs.
• A rower focusing on heavy rows, glute bridges, and anti‑rotation core work for powerful, stable strokes.
• A gravel cyclist mixing goblet squats, lunges, and farmer’s carries to stay strong over long, rough rides.

All of these are real examples of strength training for endurance athletes that respect the main goal: build just enough strength and power to support your sport, without wrecking your ability to do the actual endurance work.

Why endurance athletes in 2024–2025 can’t ignore strength work

Over the last decade, research has become very consistent: adding strength training to endurance training improves performance and reduces injury risk.

A few key takeaways from current research and guidelines:

• The American College of Sports Medicine recommends adults perform strength training at least two days per week, targeting all major muscle groups. This absolutely applies to endurance athletes, too. You can see their general guidelines here: https://www.acsm.org.
• Studies summarized in reviews on the National Institutes of Health site show that strength and power training can improve running economy, cycling time trial performance, and overall endurance capacity without increasing body mass when programmed correctly. You can browse related research at https://pubmed.ncbi.nlm.nih.gov.
• Mayo Clinic also emphasizes strength work as part of a balanced fitness plan, noting its role in bone health, joint support, and overall performance: https://www.mayoclinic.org/healthy-lifestyle.

In plain language: if you’re skipping the weight room, you’re leaving speed, resilience, and longevity on the table.

Core principles behind the best examples of strength training for endurance athletes

Before we go deeper into sport‑specific examples, it helps to understand a few guiding ideas. The best examples of strength training for endurance athletes usually have these things in common:

Low to moderate volume, high quality.
You don’t need marathon lifting sessions. Two short, focused sessions per week—3–6 main exercises, 2–4 sets each—are plenty for most.

Heavier than you think.
Endurance athletes love light weights and long sets. But for strength, you generally want heavier loads in the 3–8 rep range on your main lifts. You’re training your nervous system and connective tissue, not just your heart and lungs.

Full‑body focus, with a lower‑body bias.
Running and cycling are leg‑dominant, but your upper body and core stabilize everything. The smartest examples of strength training for endurance athletes hit legs, hips, core, and upper body every week.

Consistency beats complexity.
You don’t need fancy tools. Barbells, dumbbells, kettlebells, and bodyweight can carry you a long way. Simple, repeatable routines done week after week are more valuable than random “killer” workouts.

Season‑aware programming.
The best examples include heavier, more frequent strength work in the off‑season, then lighter, lower‑volume maintenance work during race season.

Sport‑specific examples of strength training for endurance athletes

Let’s break this down by sport so you can see how it looks in real life. Each section includes an example of a simple weekly setup.

1. Strength training for runners

Runners are probably the group that benefits most quickly from strength work. Better strength means:

• Less knee and hip pain
• Better running economy (you use less energy at a given pace)
• More stable form in the final miles

A practical example of strength training for endurance athletes who run might look like this, twice per week:

Key exercises

• Back squat or goblet squat
• Romanian deadlift or trap‑bar deadlift
• Walking lunges or Bulgarian split squats
• Calf raises (straight‑leg and bent‑knee)
• Side planks and dead bugs for core

You could organize it like this:

On Day 1, focus on heavier squats and deadlifts for 3–5 sets of 3–6 reps, followed by lighter lunges and core. On Day 2, use single‑leg variations, step‑ups, and calf work in the 8–12 rep range, plus more core. These are simple but powerful examples of strength training for endurance athletes who want to run faster and stay healthy.

2. Strength training for cyclists

Cyclists spend a lot of time in a flexed, seated position. Good strength work should:

• Build hip and glute power for climbs and sprints
• Support the lower back
• Open up the chest and strengthen the upper back

Real examples of strength training for endurance athletes who ride might include:

• Trap‑bar deadlifts or Romanian deadlifts for posterior chain strength
• Hip thrusts or glute bridges for pure hip drive
• Front squats or goblet squats for quad and core strength
• Bent‑over rows and face pulls to fight the “rounded shoulders” posture
• Pallof presses and planks for core stability

A cyclist might lift twice a week on non‑interval days. One day emphasizes heavier hip‑dominant lifts (deadlifts, hip thrusts); the other day uses lighter squats, rows, and more upper‑back work. Those are some of the best examples of strength training for endurance athletes on the bike in 2024–2025: short, targeted, and built around the hips and trunk.

3. Strength training for swimmers

Swimmers are already doing a ton of upper‑body endurance in the pool. Strength work should:

• Protect shoulders
• Improve pull strength
• Stabilize the core for better body position

An example of a weekly setup:

• Pull‑ups or assisted pull‑ups
• Single‑arm dumbbell rows
• Push‑ups or dumbbell bench press
• Shoulder external rotation work with bands or light dumbbells
• Planks, hollow holds, and side planks

These examples of strength training for endurance athletes in the water are usually done 2–3 times per week, for 20–30 minutes, often right after shorter swim sessions. The key is controlled, pain‑free motion and building strength around the shoulder joint, not chasing max bench press numbers.

4. Strength training for triathletes

Triathletes juggle three sports and often feel like they have no time for anything else. The trick is to use strength work that gives you the most return per minute.

A realistic example of strength training for endurance athletes in triathlon might be a twice‑weekly, full‑body routine:

• Lower body: trap‑bar deadlift or front squat
• Single‑leg: Bulgarian split squats or step‑ups
• Upper body push: push‑ups or incline dumbbell press
• Upper body pull: pull‑ups or inverted rows
• Core: anti‑rotation presses, planks, and back extensions

One day can be heavier (3–5 reps on main lifts), the other more moderate (6–10 reps). These are efficient examples of strength training for endurance athletes who need to support running, cycling, and swimming without burning out.

5. Strength training for trail and ultra runners

Trail and ultra runners deal with uneven terrain, long descents, and hours on their feet. They benefit from strength that stabilizes joints and handles eccentric (downhill) loading.

Useful examples include:

• Step‑downs from a box to mimic downhill loading
• Lateral lunges and skater squats for side‑to‑side stability
• Single‑leg Romanian deadlifts for ankle and hip control
• Loaded carries (farmer’s carry, suitcase carry) for trunk stability

These examples of strength training for endurance athletes in the mountains often show up once or twice per week, especially in the off‑season, and can be kept fairly light during big mileage blocks.

How to schedule these examples of strength training for endurance athletes

The big concern for most endurance athletes is: “How do I fit this into my training without wrecking my key workouts?”

Here’s a simple way to think about it:

Two lifting days per week is plenty for most.
You can maintain or build strength on two well‑planned sessions. During heavy race prep, even one day per week can maintain what you built in the off‑season.

Place lifting after easier endurance days, or away from key sessions.
For example, a runner might:

• Do intervals or tempo on Tuesday and Saturday
• Lift on Monday and Thursday after easy runs

This way, your legs are freshest for the hardest running days, and strength work piggybacks on lower‑priority days.

Back off volume near races, not intensity.
In the 1–2 weeks before a key race, keep lifting, but cut total sets in half. You can still do a few heavier sets to remind your body how to produce force, but you don’t need long sessions.

These scheduling ideas show how examples of strength training for endurance athletes can live alongside serious mileage or heavy bike weeks without turning you into a zombie.

Common mistakes endurance athletes make in the weight room

If you’ve tried strength training and felt wrecked, you’re not alone. A few patterns show up again and again:

Doing too much, too soon.
Jumping into long, high‑volume lifting sessions on top of full endurance training is a fast track to fatigue. Start with shorter sessions and fewer sets.

Living in the 12–20 rep range with tiny weights.
That’s just more endurance. You already have plenty of that. Use moderate to heavy loads for 3–8 reps on big lifts.

Random workouts with no progression.
The best examples of strength training for endurance athletes progress over time: slightly more weight, more control, or an extra set as weeks go by.

Ignoring recovery.
Sleep, hydration, and nutrition matter more once you add strength work. The CDC has good general guidance on physical activity and recovery here: https://www.cdc.gov/physicalactivity.

Simple strength templates you can adapt

To make this concrete, here are two simple templates you can adjust to your sport. These are not rigid programs, but clear examples of strength training for endurance athletes that cover the basics.

Off‑season template (2 days/week)

Day A (heavier lower‑body focus)

• Squat variation (back squat, front squat, or goblet squat)
• Hip hinge variation (trap‑bar deadlift or Romanian deadlift)
• Row variation (dumbbell row or cable row)
• Core: plank and side plank

Day B (single‑leg + upper‑body focus)

• Single‑leg squat or lunge (Bulgarian split squat, walking lunge, or step‑up)
• Hip thrust or glute bridge
• Push variation (push‑ups or dumbbell press)
• Pull variation (pull‑ups or lat pulldown)
• Core: anti‑rotation press (Pallof) and dead bug

These two days are classic examples of strength training for endurance athletes: full‑body, focused on big movement patterns, and not overloaded with fluff.

In‑season template (1–2 days/week, lower volume)

Day A

• One main lower‑body lift (squat OR deadlift)
• One single‑leg exercise
• One upper‑body pull
• One core exercise

Optional Day B (short)

• One hip‑dominant exercise (hip thrust or Romanian deadlift)
• One upper‑body push
• One core or back exercise

Keep sets lower (1–3 per exercise) and weights moderate. The goal is to maintain strength, not set personal records.

FAQ: Real examples of strength training for endurance athletes

What are some simple examples of strength training for endurance athletes who are total beginners?
If you’re brand new, think bodyweight and light dumbbells. Squats to a chair, glute bridges on the floor, wall push‑ups, light dumbbell rows, and basic planks are perfect starting examples. Do them 2–3 times per week for 20 minutes and focus on smooth, controlled movement.

Can you share an example of a 30‑minute strength session for a busy runner?
Yes. Warm up for 5 minutes (easy bodyweight squats, lunges, arm circles). Then do 3 sets each of goblet squats, Romanian deadlifts, and dumbbell rows, plus 2 sets of side planks. Rest briefly between sets. This is a compact example of strength training for endurance athletes that fits into a tight schedule.

Do I really need heavy weights, or can bodyweight be enough?
Bodyweight work is a good starting point, especially if you’re coming back from injury or new to lifting. Over time, though, most of the best examples of strength training for endurance athletes include at least some external load—dumbbells, kettlebells, or barbells—so you can continue progressing.

How often should endurance athletes lift during peak race season?
Most do well with 1–2 shorter sessions per week. Think of them as “maintenance” sessions: a few sets of big movements, not long gym marathons. You’re protecting the strength you built earlier in the year while keeping your legs and arms fresh for key workouts.

Will strength training make me heavier and slower?
When programmed well—moderate volume, 1–3 sessions per week—strength work usually improves power and economy without adding unwanted mass. Many real‑world examples of strength training for endurance athletes show the opposite of the old myth: athletes get faster and more resilient, not slower.

If you remember nothing else, remember this: the best examples of strength training for endurance athletes are simple, repeatable, and built around your sport—not random punishment in the gym. Start light, stay consistent, and let the strength work quietly make every mile, lap, or ride feel just a little bit easier.