Should Triathletes do strength training?

This is one of the most common questions I receive from my coaching clients and Instagram messages. This question has become increasingly relevant in the world of endurance sports, particularly for those competing in triathlons.

I have done plenty of research on this and I am sure you have done the same. So what is the verdict, YES or NO? For many athletes training time is limited. They might be on a tight training schedule allowing them only 6-8 hours per week due to work and family life. Besides this, the day to day life and triathlon training might be making the too tired to even do strength training 1-2 times a week. In this scenario you should decide if reducing your triathlon training time per week is worth the benefit to make time for strength training?

Let me save you time by jumping straight to the verdict. In a perfect world, YES strength training is definitely worth the effort, but I want you to dig a little bit deeper than just triathlon and how strength training can benefit your performance. There is more to this...

Look at the world you live in. You will see plenty of unhealthy and unfit people. Great fitness does not necessarily mean great health. We tend to focus mainly on fitness, but what about our health and longevity?

So yes, strength training is beneficial to your triathlon training, but even more important it plays an important part in improving your health and longevity.

So, if you are interested in improving your health and longevity by introducing weight training to your weekly routine, keep on reading.

Strength training for health and longevity is a vital component of a well-rounded fitness regimen that offers numerous benefits beyond mere muscle building. Engaging in regular strength training exercises can significantly enhance overall physical health, improve functional abilities, and promote a longer, more active life. This form of exercise involves the use of resistance to induce muscular contraction, which in turn leads to increased strength, endurance, and muscle mass. As individuals age, maintaining muscle mass becomes crucial, as it not only supports mobility but also plays a key role in metabolic health.

Research has shown that strength training can help mitigate the effects of aging by improving bone density, reducing the risk of osteoporosis, and enhancing joint stability. Additionally, it can lead to better balance and coordination, which are essential for preventing falls—one of the leading causes of injury among older adults. The physiological benefits extend to cardiovascular health as well; studies indicate that regular resistance training can help lower blood pressure, improve cholesterol levels, and enhance insulin sensitivity, thereby reducing the risk of chronic diseases such as heart disease and diabetes.

Moreover, strength training is not just about physical improvements; it also has profound effects on mental health. Engaging in resistance exercises has been linked to reduced symptoms of anxiety and depression, and can contribute to improved mood and cognitive function. This is particularly important as mental well-being is a significant factor in overall quality of life and longevity. Incorporating strength training into one’s routine can take many forms, from traditional weightlifting and resistance band exercises to bodyweight movements such as push-ups and squats.

For optimal results, it is recommended to engage in strength training at least two to three times a week, focusing on all major muscle groups. In conclusion, strength training for health and longevity is an essential practice that not only enhances physical capabilities but also supports mental and emotional well-being. By committing to a regular strength training program, individuals can enjoy a healthier, more vibrant life as they age, ultimately leading to greater longevity and a higher quality of life.

So there you have it. Even if you can add 30min of strength training per week, you will reap some health benefits. As an extra this weekly routine will improve your triathlon performance. As time goes on and you become consistent with your weight training, you might be able to increase the training time so that you can still do 6-8 hours of triathlon training and even 1-2 hours of gym training.

Live Limitless!!!

Cheers,

Lowaldo vd Merwe

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