The Power of Heavy Lifting: Why Runners and Cyclists Should Lift Big (and Smart)

For years, runners and cyclists were told to avoid the weight room, fearing it would make them bulky or slow. But modern sports science has flipped that myth on its head. Today, lifting heavy—safely and strategically—is one of the most powerful tools for boosting endurance performance, preventing injury, and building resilient, high-performing bodies.

Let’s unpack the evidence behind why lifting heavy matters for gym goers, runners, and cyclists alike.

What Do We Mean by "Lifting Heavy"?

“Lifting heavy” refers to training with a load that’s 80–90% of your one-repetition maximum (1RM), or something you can lift for around 3–6 reps with good form. This isn't about ego lifting or maximal effort every session. It’s about using appropriately challenging resistance to create adaptations in strength, neuromuscular control, and tendon integrity.

Why Endurance Athletes Need Strength

1. Improved Running and Cycling Economy

Heavy strength training improves neuromuscular efficiency, meaning you use less energy at a given pace. Multiple studies have shown that runners and cyclists who incorporated heavy resistance training into their routine improved their economy—without gaining excess muscle mass.

** Study Spotlight: A 2010 paper in the Scandinavian Journal of Medicine & Science in Sports showed that well-trained runners who added heavy strength training to their program for 8 weeks improved their running economy and time to exhaustion.

2. Injury Prevention

Endurance athletes are notorious for repetitive strain injuries—think runner’s knee, Achilles tendinopathy, and ITB syndrome. Heavy lifting reinforces:

a) Tendon stiffness – helping tendons absorb and release energy efficiently

b) Bone density – crucial for long-term health and resilience

c) Muscular strength – which offsets overuse in vulnerable areas

** Evidence: A 2021 systematic review in Sports Medicine found strong evidence that strength training reduces the incidence of overuse injuries in runners.

Why Lifting Heavy Works (for Everyone)

1. Greater Muscular and Neural Adaptation

Lifting heavy loads recruits more motor units and stimulates adaptations in both the muscles and nervous system. This means:

a) Faster force production (think hill sprints and accelerations)

b) Better control and joint stability

c) More robust strength gains compared to lighter-load, high-rep programs

2. Increased Hormonal Response and Bone Density

Heavy loading stimulates anabolic hormones like testosterone and growth hormone, which help with tissue repair and remodelling. This becomes especially important as we age, where muscle and bone loss can accelerate.

Safety First: Smart Guidelines for Lifting Heavy

Yes, lifting heavy has amazing benefits—but only if done with proper form and progression. Here’s how to do it right:

• Start with Movement Quality

Before loading up, ensure you have solid technique in foundational movements like squats, deadlifts, lunges, and push/pull patterns.

• Progress Gradually

Build from moderate loads and gradually increase resistance. Avoid jumping straight into max-effort lifts, especially if you’re new to strength training.

• Prioritise Recovery

Heavy lifting adds mechanical stress. Schedule it intelligently around key endurance sessions, and allow 48–72 hours between sessions targeting the same muscle groups.

• Don’t Go It Alone

Working with a Physiotherapist or Performance Trainer at Up N Adam Performance Training & Physiotherapy can help ensure your program is tailored, safe, and aligned with your performance goals.

How to Integrate Heavy Lifting with Endurance Training

• 2 sessions per week is generally ideal for endurance athletes.

• Focus on compound lifts: squats, deadlifts, lunges, step-ups, bench press, rows.

• Keep reps low (3–6) and rest longer between sets (2–3 minutes).

• In-season? Reduce volume but maintain intensity to retain gains.

Key Takeaways

• Heavy lifting improves performance economy, injury resilience, and muscular power—without unnecessary bulk.

• The benefits are scientifically backed for both endurance athletes and gym clients.

• Done safely and progressively, lifting heavy is one of the most efficient ways to build a durable, high-performing body.

Strength is not just for the strong. Whether you're chasing a 5K PB at Newy Parkrun, climbing alpine roads at 3-Peaks, or simply aiming to stay injury-free and active for decades to come—lifting heavy can be your secret weapon.

This is Performance Trainer, Adam Clarke & APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com to test your core and guide you on your journey.

Bookings also available on our website for:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling

• VO2 Max testing - to discover more effective ways to train efficiently

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

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

• BikeFit by Physiotherapist Dean Waterman - Coming soon to Up N Adam www.cyclefitphysio.com