Strong Body

Endurance challenges might include triathlons, long-distance swimming, running, cycling, rowing, or any of these activities performed overnight, or unicycling, skating, or kayaking... the list is endless.

Athletes taking on this challenge will repeatedly strain their bodies with a single set of movements. They will benefit from having stronger skeletal muscles to help endure and apply force to the activity. While endurance training builds stamina and cardiovascular power, strength work creates the foundation and balance that keeps everything working efficiently. Strength training helps maintain a strong, stable, and injury-free body, allowing you to train consistently for your endurance challenges.

These specific exercises target the key stabilisers, postural muscles, and movement patterns that support all-around performance. Here’s why each of them deserves a permanent place in your year-round routine.

1.   Rotator Cuff Work with Resistance Bands (15x at least three variations of your choice, each side)

Why it matters: Strong rotator cuffs are crucial for shoulder health — especially for swimming. Every stroke puts the shoulder under repetitive strain, and weak stabilisers can lead to impingements or tendonitis. Resistance band work helps maintain mobility, balance between internal and external rotators, and long-term shoulder durability.

 2. Turkish Get-Up (6x total, three each side)

Why it matters: The Turkish Get-Up is a full-body exercise that trains mobility, balance, and core control — precisely what a triathlete needs to efficiently transfer power between the swim, bike, and run phases. It enhances shoulder stability, hip mobility, and total-body coordination.

3. Single-Leg Calf Raises (25 each side)

& 4. Single-Leg Calf Raises with Bent Knee (25 each side)

Why they matter: Your calves are your natural shock absorbers and power transmitters when running and cycling. Straight-leg raises target the gastrocnemius, while bent-knee raises strengthen the soleus — both essential for propulsion and injury prevention.

5. Deep Triceps Dips (15 reps)

Why it matters: The triceps play a significant role in swimming and maintaining an aero position on the bike. Deep dips develop pushing strength through a full range of motion, supporting efficient arm extension in the water and posture on the aerobars.

6. High Single-Leg Glute Bridges (15 each side)

Why it matters: Glutes are the powerhouse behind every firm pedal stroke and running stride. This single-leg variation isolates and strengthens each glute individually, improving hip stability and alignment during both cycling and running.

7. Front Support (60 seconds)

Why it matters:  Also known as a plank, this exercise builds deep core endurance — a critical component for maintaining an efficient body position in all three disciplines. A strong core reduces energy leaks, allowing you to sustain better posture and technique.

8. Reverse Plank (60 seconds)

Why it matters: Triathletes spend a lot of time flexed forward — on the bike, in the run, even when swimming. The reverse plank opens the chest, strengthens the posterior chain, and counterbalances that forward posture.

9. Squat Hold (60 seconds)

Why it matters: An isometric squat hold builds endurance in the quads, glutes, and core muscles that power you through climbs, sprints, and runs off the bike. It also trains stability and mental resilience. An excellent addition for triathletes doing transitions.

10. Arabesques (moving smoothly through six on one side, then repeat on the other)

Why it matters:  Arabesques target balance, hip stability, and coordination — the small but mighty stabilisers that help you stay efficient and smooth during running and cycling. They train control through the posterior chain, a key injury-prevention tool.

11. Single-Leg Squats (6 each side)

Why it matters: This is one of the best exercises for identifying and correcting side-to-side imbalances. It builds quad and glute strength while improving knee tracking and single-leg stability — vital for efficient pedalling and injury-free running.

12. Crossover Squat (a.k.a. Curtsy Squat)

If you want bulletproof hips, a cleaner change-of-direction on the field, or glutes that actually fire when you ask them to, don’t skip the crossover squat. Think of it as the squat’s athletic cousin—same lower-body strength benefits, but with a lateral-stability twist your hips will love.

Why it matters: Most life (and sport) doesn’t happen in a straight line. We cut, pivot, reach, and stabilise from weird angles. The crossover squat forces controlled hip internal rotation, glute med activation, and lateral balance, helping train those exact real-world mechanics.

Bringing It All Together

Keeping a consistent strength routine is one of the best things you can do for yourself — not just for training, but for life. When you feel strong and stable, everything else flows better. You move more efficiently, recover faster, and handle the demands of training (and daily life) with more ease and confidence.

Of course, all that strength work needs to be supported by good fuelling. A balanced diet, solid nutrition, and plenty of hydration make a significant difference in how your body performs and recovers. Think of it as giving your body what it needs to do its job well — repair, adapt, and keep you feeling good.

If the 12 exercises above seem too much, don't worry. Do two every day and take one day off each week; job done. Strength doesn’t have to come from the same routine every week.

Mixing up different forms of strength training — such as gym sessions, plyometrics, HIT, resistance bands, Pilates, yoga, basic bodyweight exercises, callisthenics, or acrobatics — keeps your training fresh and keeps your body moving well in all directions. Variety keeps things interesting and helps you stay motivated over the long haul.

Stick to your goals, but set small, attainable, and realistic ones that you won't be put off by. Stay consistent, stay fuelled, and keep moving with purpose to build the kind of functional strength and mobility that enhances life and supports endurance training.