Strength Training for Triathletes – The Secret to Going Faster

Ask most triathletes what their training looks like, and you’ll hear about swim intervals, long rides, and run sessions. But strength training? Often it’s missing. Many triathletes fear it will make them “too bulky” or take away from endurance training. The truth is the opposite: smart, targeted strength training is the secret weapon for triathletes who want to go faster, stay injury-free, and perform better across all three disciplines.

At Up N Adam Performance Training & Physiotherapy in Newcastle, we specialise in helping triathletes integrate strength into their training.

Why Strength Training Matters for Triathletes

1. Swim Performance

• Strong shoulders and lats = more powerful pull-through.

• Improved shoulder stability reduces risk of “swimmer’s shoulder.”

2. Bike Power

• Glute and quad strength translates directly into pedal power.

• Better core stability means holding aero comfortably for longer.

3. Run Efficiency

• Calf and hamstring resilience improves running economy.

• Strong hips + glutes prevent knee and ITB overload.

4. Injury Prevention

• Strengthened tendons handle training load better.

• Balanced muscles reduce overload injuries across all three sports.

Common Strength Mistakes Triathletes Make

• Avoiding strength work altogether – leading to recurring injuries.

• Relying only on bodyweight work – not enough load to build tendon resilience.

• Skipping upper body training – neglecting the demands of swimming.

• Training like a bodybuilder – chasing fatigue instead of functional strength.

Our Physio Approach to Triathlete Strength Training

At Up N Adam Physio Newcastle, we use VALD strength testing to identify weak links, then build a strength plan tailored for swim, bike, and run.

Step 1: Assessment

• VALD shoulder testing (for swim load).

• Hip/glute and quad strength testing (bike power).

• Calf/hamstring testing (run durability).

Step 2: Foundation Strength

• Shoulder stability drills (rotator cuff + scapular).

• Glute and quad loading (hip thrusts, split squats, step-ups).

• Calf/soleus strengthening (seated calf raises, eccentric heel drops).

Step 3: Triathlon-Specific Power

• Core anti-rotation drills (pallof press, planks with reach).

• Plyometrics (hops, bounds, skips).

• Swim cord resistance and medicine ball throws for stroke power.

Step 4: Integration with Training

• Low-volume, high-quality sessions 2x/week.

• Periodised around race preparation.

• Programs written to complement, not compete with, swim/bike/run loads.

Book your Triathlon Strength Physio Newcastle session today

FAQs – Strength Training for Triathletes

Will strength training make me bulky?

No. The type of strength training we prescribe builds durability and performance, not size.

When should I do strength training?

Ideally 2x/week year-round, with adjustments during peak race season.

Do I need gym equipment?

Yes — resistance is key. We’ll build a plan using gym and home-based options.

Can I do strength and endurance on the same day?

Yes — but sequencing matters. We’ll guide you on how to fit it into your schedule.

Final Word

Strength training is the missing link in most triathlon programs. Done properly, it makes you faster, more efficient, and more resilient. If you’re serious about performance and injury prevention, it’s time to add strength to your triathlon toolkit.

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com