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Triathlon Strength Training- A Message For The Ladies

Maybe you’re doing your first triathlon to try to loose some weight. That is an awesome goal and actually a very popular reason many women train for a triathlon. While you’ll definitely be getting in plenty of cardio as you swim, bike and run; cardio alone is not enough for optimal weight loss. Even if you don’t want to loose weight, Incorporating a triathlon strength training program is the key because it will increase your energy and endurance as you train for the swim, bike and run.

There is a common misconception among women that lifting weights will make you bulk up. Being a female myself, I totally understand the initial concern about strength training. You might be thinking, “it’s hard enough to loose a few pounds, why would I want to put effort into lifting weights and bulking up? Plus, a triathlon consists of swimming, biking and running, not push ups or bicep curls, so how can strength training help me train for a triathlon?” 

 Unfortunately, many women associate lifting weights with body builders, or that guy at the gym with the cut off t-shirt who carries around a gallon milk jug full of water and grunts after every set like this guy:



I seriously die laughing whenever I see that commercial! Anyway, back to our post… it is just not very common to see a women doing strength training exercises. It is possible to add some bulk if you do the wrong types of exercises. However, I want to stress the fact that you will not get big and bulky by doing our triathlon strength training program! {Coming soon}. Our training program uses low weight and high reps which helps you get lean, toned, sexy muscles.

triathlon strength training program for women

Here are some benefits of doing a triathlon strength training program along with your cardio training:

• Your body will still be burning calories 1-2 days after a full body strength training workout, unlike cardio.

• Sometimes it doesn’t feel like you’re working out hard during triathlon strength training days, but that’s not true.  Your heart has to work hard to supply blood to your body during strength training workouts.  So, if you’re not dripping sweat and completely out of breath, don’t worry, your heart is getting healthy!

• You will also feel stronger and have more energy and endurance as you swim, bike and run.

• Lifting weights not only strengthens your muscles, it also strengthens your bones and joints which helps protect your body from injuries. {And osteoporosis!}

• Muscle takes up a lot less space than fat. The more muscle that you have in your body, the more calories you burn at rest– in other words, your metabolism will get faster and faster as you put on more muscle {yeah!} For every pound of lean muscle mass that you have, you burn 35-50 calories per day! This is one of the biggest benefits of strength training for women.

triathlon strength training program for womenI mean, come on, doesn’t everyone want arms like that?! {I also wish I could do a push up like that!} So as you can see, there are a ton of reasons why it’s a great idea to add a strength training program to your triathlon training plan. And don’t forget to check out our Triathlon Strength Training Workout Tips!


About Author

Trainer DaveyTrainer Davey is an Orange County personal trainer at heart, but has since moved to Nashville and taken on the new challenge of triathlon training. Of course, he misses his home of Surf City...but Music City ain't so bad either!View all posts by Trainer Davey →