Elevating Your Game with a Simple Strength Program for Endurance Athletes

If you're like most endurance athletes, you've probably heard that you "should" do strength training. But between swim-bike-run sessions, work, and life, who has time for another workout?

Here's the truth: 30 minutes of strategic strength work, twice per week, can transform your performance more than adding another hour of cardio.

Why Strength Training Matters for Endurance

Injury Prevention

Performance Improvement

Longevity in Sport

The 2x Per Week Simple Program

Workout A (Lower Body Focus)

Warm-up: 5 min easy cardio + dynamic stretching

Main Set:

1. Goblet Squats - 3x12

2. Romanian Deadlifts - 3x10

3. Walking Lunges - 3x10 each leg

4. Single Leg Glute Bridges - 3x12 each

5. Calf Raises - 3x15

Core Finisher:

Workout B (Full Body Focus)

Warm-up: 5 min easy cardio + dynamic stretching

Main Set:

1. Push-ups - 3x12-15

2. Bent Over Rows - 3x12

3. Step-ups - 3x10 each leg

4. Shoulder Press - 3x10

5. Deadlifts - 3x8

Core Finisher:

Programming Guidelines

Weekly Schedule Option 1

Weekly Schedule Option 2

Exercise Progressions

Beginner (Weeks 1-4)

Intermediate (Weeks 5-8)

Advanced (Weeks 9+)

When to Strength Train in Your Season

Off-Season/Base Phase

Build Phase

Race Phase/Taper

[Get free strength training resources →](https://www.skool.com/endurance-athlete-roadmap-8227) Join our free community for strength training tips and connect with other endurance athletes.

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