Let’s be honest — most of us didn’t fall in love with endurance sports because we enjoy push-ups. But a little bodyweight strength work goes a long way.
As we get older (and smarter), strength training becomes the secret weapon that keeps us running, riding, and swimming strong — without those nagging overuse injuries. Just 2–3 short sessions a week can build stability, improve posture, and help you hold form when fatigue sets in.
Below are some ideas for body weight circuits. The idea is that you rotate through three exercises two to three times. Take a short break, then do the next three exercises in the same way. Total time should only be around 20 minutes.
🚴♂️ Cyclists: Build Stability & Power
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Bodyweight Squats
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Glute Bridges
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Plank with Shoulder Taps
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Lunges
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Side Plank
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Superman Holds
🕐 Do this after an easy ride two to three times each week. Your legs will thank you later.
🏃♀️ Runners: Strength & Injury Prevention
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Single-Leg Glute Bridges
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Step-Ups
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Calf Raises
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Side-Lying Leg Raises
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Reverse Lunges
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Bird Dogs
🕐 Just 15–20 minutes a few times a week can keep common injuries away.
🏊♂️ Triathletes: Stability & Beyond
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Push-Ups
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Superman Lifts
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Plank Reach-Outs
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Wall Angels
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Mountain Climbers
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Dead Bugs
🕐 Great for off-season balance and swim strength, but incorporate year round too!
🧩 Wrap-Up
You don’t need weights, gadgets, or hours of free time — just consistency. A few quick sessions a week build strength and durability that carry through every race season.
Think of it this way: if you can add in just 40 minutes of body weight strength each week, that's well over 30 hours of extra strength work in a year!
Stay strong, stay smart, add in a bit of strength each week!