{"id":32821,"date":"2021-12-01T20:42:25","date_gmt":"2021-12-01T20:42:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=32821"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"triathlete-weight-training","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/","title":{"rendered":"Triathlete Weight Training: The Best Training Plan For A Triathlon"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#What_Is_Strength_Training\" >What Is Strength Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Why_Should_Triathletes_Perform_Strength_Training_Workouts\" >Why Should Triathletes Perform Strength Training Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Study_1\" >Study 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Study_2\" >Study 2<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#What_Is_The_Best_Triathlete_Weight_Training_Program\" >What Is The Best Triathlete Weight Training Program?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Goblet_Squats\" >Goblet Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Leg_Press\" >Leg Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Bent-Over_Row\" >Bent-Over Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Lunges_With_Dumbbells\" >Lunges With Dumbbells<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#How_Long_Should_You_Follow_A_Triathlete_Weight_Training_Program\" >How Long Should You Follow A Triathlete Weight Training Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Tips_On_Weight_Training_For_Triathletes\" >Tips On Weight Training For Triathletes<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Using_Comfortable_Weights\" >Using Comfortable Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Warming_Up\" >Warming Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#Consistency\" >Consistency<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Most triathlete training programs emphasize aerobic activities like swimming and cycling. However, these athletes need to work on their muscle strength and endurance, and these activities do not necessarily fit the bill. Fitness experts recently revealed that strength training workouts could benefit triathletes preparing for a triathlon by building strength, stamina, and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> \n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite this insight, most triathletes struggle to develop practical strength training programs. So in this read, we will be discussing how you can create a triathlete weight <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">training plan<\/a>. On top of that, we will also reveal how long you should follow such a plan, plus some tips you can adopt for a more manageable yet beneficial training time. Take a look!\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Strength_Training\"><\/span><b>What Is Strength Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It refers to training that uses resistance to muscular contraction to increase strength, anaerobic endurance, and conditioning using weights. Therefore, it is sometimes referred to as <a href=\"https:\/\/betterme.world\/articles\/intermediate-marathon-training-plan\/\">weight training<\/a>. Fitness experts associate strength training with numerous benefits, which reflect solid reasons to start this program, including (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-benefits-strength\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Muscle Mass And Strength.<\/b><span style=\"font-weight: 400;\"> This is because you incorporate weights that make your muscles work double and against the force.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Calorie-Burning.<\/b><span style=\"font-weight: 400;\"> Strength training exercises also help you burn calories and may help promote weight loss. However, note that the calories you burn will be influenced by factors such as the intensity of the routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Faster Way Of Getting In Shape.<\/b><span style=\"font-weight: 400;\"> If you want to transform your body shape faster, then consider strength training. Experts acknowledge that this routine can get you in shape in no time (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-benefits-strength\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, it would be best to work with an instructor if this is your goal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Bone Density.<\/b><span style=\"font-weight: 400;\"> Exercising with weights stresses your bone and increases its density, leading to decreased risk of osteoporosis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better Posture.<\/b><span style=\"font-weight: 400;\"> Strength training will possibly work on your posture because strength training workouts emphasize form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced Mood.<\/b><span style=\"font-weight: 400;\"> In general, exercising helps enhance your mood by relieving stress and anxiety and releasing the feel-good hormones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced Metabolism.<\/b><span style=\"font-weight: 400;\"> Weight lifting or strength training strokes your metabolism, which increases the calories you burn even at rest (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-benefits-strength\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">R<\/span><b>educed Cardiovascular Risk. <\/b><span style=\"font-weight: 400;\">Strength training reduces the risk of cardiovascular risk factors, for example, high blood pressure, high cholesterol, obesity, and diabetes (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323732\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strengthened Significant Muscle Groups.<\/b><span style=\"font-weight: 400;\"> Particularly in the upper and lower body and improved functioning in older individuals (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323732\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better Quality Of Life (Especially As You Age).<\/b><span style=\"font-weight: 400;\"> Quality of life, in this case, is expressed as physical and mental well-being.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/triathlon-for-beginners\/\">Triathlon For Beginners: A Guide To Entering Your First Triathlon Event<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-32542 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-3-1024x576.jpg\" alt=\"triathlete weight training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_Triathletes_Perform_Strength_Training_Workouts\"><\/span><b>Why Should Triathletes Perform Strength Training Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The general approach for <a href=\"https:\/\/betterme.world\/articles\/half-marathon-training-20-week\/\">most triathletes<\/a> is performing swimming, running, or cycling routines (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2009\/jan\/11\/triathlon-preparation-guide\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). So, it is odd for most when they are told to execute a strength training workout plan. Why? This is the main question most triathletes will ask.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts acknowledge that these workouts have a handful of benefits for triathletes. They help improve triathlon performance, endurance, longevity, and physical and mental well-being (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2009\/jan\/11\/triathlon-preparation-guide\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). To prove this, we will evaluate two studies.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Study_1\"><\/span><b>Study 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A 2002 study was conducted among 15 triathletes to study the effects of concurrent endurance and strength training on the running economy and VO kinetics (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12165692\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The researchers discovered that heavy <a href=\"https:\/\/betterme.world\/articles\/normal-heart-rate-after-exercise\/\">weight training<\/a> among triathletes improved their maximal strength and running economy, with most reporting significant effects on the VO kinetics pattern with heavy strength training (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12165692\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Study_2\"><\/span><b>Study 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another study was conducted in 2013 to determine the effect of combining endurance training with heavy strength training on endurance performance in endurance-trained runners and cyclists (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/sms.12104\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like with the first study, the research findings indicated that the running economy was improved when the participants performed endurance training and heavy or explosive strength training activities (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/sms.12104\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the study revealed that strength training was the best activity for improved running economy and increased running speed and power output (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/sms.12104\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The study, therefore, suggested that endurance runners like triathletes perform strength training workouts and endurance activities like swimming and running (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/sms.12104\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On top of these benefits, you will reap the benefits of strength <a href=\"https:\/\/betterme.world\/articles\/weight-loss-resistance\/\">training<\/a>, which we have discussed above. There are different approaches you can choose to add this training plan to your schedule. First, you can choose to perform it as your main workout routine for several weeks. Alternatively, you can complete the exercises as additional workouts on top of your other training program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would be best if you made this decision after talking to your doctor and trainer. They will help you make an informed decision that makes sure you do not mess up or injure yourself after picking up either approach.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"triathlete weight training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Triathlete_Weight_Training_Program\"><\/span><b>What Is The Best Triathlete Weight Training Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best triathlete <a href=\"https:\/\/betterme.world\/articles\/how-much-weight-can-i-lose-in-9-weeks\/\">weight<\/a> training routine is safe, accounts for the athletes\u2019 fitness levels, and incorporates the best exercises to help them prepare for the triathlon. You do not have to break your back doing a list of endless weight lifting exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, fitness gurus have revealed that five to six effective weight lifting workouts are enough and go a long way. However, note that everyone responds to weight lifting differently, which is why it is best to work with a licensed trainer to determine what suits you best. Nevertheless, most instructors recommend the following weight training workouts for triathletes:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Goblet_Squats\"><\/span><b>Goblet Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are a staple in a triathlete\u2019s weight training plan. These full-body exercises work for your major muscle groups and help build muscle strength and endurance. Goblet squats are performed like the basic or regular bodyweight squat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only difference is that with goblet squats, you will have to incorporate weights. You can choose to work with a kettlebell, medicine ball, or dumbbell (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-squats\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). These weights help target your core and leg muscles for further increased strength, which is vital for the triathlon.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how you perform them (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-squats\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back straight and feet shoulder-width apart. Let your toes be slightly pointed outward, and your knees align with your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the dumbbell, kettlebell, or medicine ball.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and push your hips backward to resemble the act of sitting in a chair. Be sure to keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in as you lower to the squatting position and keep the weight on the balls of your feet to prevent tilting forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When your knees form a 90-degree angle, push back to the standing stance through the feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-30790 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156-1024x576.png\" alt=\"triathlete weight training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><b>Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the highly recommended strength training exercises in most plans is the deadlift. It is advantageous, especially in increasing muscle strength and mass (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/give-yourself-a-lift\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, although it looks effortless to perform, without the correct technique, you will injure yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a step-by-step guide on how to master the deadlift technique (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/give-yourself-a-lift\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright and behind a barbell with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back, slightly bend your knees, and lean your torso forward to grasp the barbell off the floor. Depending on what you prefer or what the coach advises, you may choose to go for a double overhand or a mixed grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze the bar as hard as possible and slowly straighten your legs to move into a standing stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight, legs firmly rooted on the ground, and head in a neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and lower the bar to the floor. You do not have to let go of the bar, but be sure not to arch your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Leg_Press\"><\/span><b>Leg Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The other effective weight lifting <a href=\"https:\/\/betterme.world\/articles\/weight-loss-plans-for-men\/\">workout<\/a> for triathletes is the leg press. According to Medical News Today, the leg press ranks as one of the recommended multi-joint strength training workouts that can help define and tone the leg muscles of triathletes (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327058\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It works your quads, calf muscles, glutes, and hamstrings (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/weight-training\/sls-20076904?s=7\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). There are different variations of the leg press exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take a look at this guide on how to perform a seated leg press (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/weight-training\/sls-20076904?s=7\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by adjusting the seat such that your legs are comfortably bent without strain and at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place both feet on the platform and let them be shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the handles of the machine and slowly stretch your legs. Proceed keenly to avoid arching your back or caving your knees inward. Again, do not use momentum to force your knees to stretch.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As your legs and knees straighten, you will feel the tension in your legs and butt muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend your knees to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-32540 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1024x576.jpg\" alt=\"triathlete weight training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">Resistance Training For Weight Loss: How To Boost Your Weight Loss Goals Through Strength Training<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bent-Over_Row\"><\/span><b>Bent-Over Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bent-over row is one of the best exercises triathletes can perform to maximize their upper body strength and pulling power. Unfortunately, most triathletes, mainly beginners, focus only on the lower body, perhaps because running is their primary activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, they forget to exercise their upper body. You must have an all-rounded training plan that helps you build muscle strength and endurance throughout your body. For example, there are several variations of the bent-over row exercise that you can perform. One of which is the bent-over row with a dumbbell.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this, Mayo Clinic suggests you follow these steps (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/weight-training\/sls-20076904?s=7\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by resting a knee on a weight bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward, keep your back straight and support yourself using one hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp a dumbbell of comfortable weight in the other hand and let it hang straight and directly beneath your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to slowly raise the dumbbell towards your shoulder until your elbow lines up almost directly beneath your shoulder. You will feel some tension in your upper back muscles and at the back of your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this stance for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release and lower the dumbbell to the starting position. No other part of your body should be moving except your arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Alternatively, you can also do the bent-over row exercise without the weight bench. In this case, you will ditch it and perform the activity in a standing position. Similarly, instead of a dumbbell, you will need to use a barbell to complete this exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the steps that you should follow (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/weight-training\/sls-20076904?s=7\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a barbell with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the barbell using an overhand grip with your hands positioned slightly wider than shoulder-width distance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent your legs, push your hips back, and lift the barbell off the floor. Keep your back straight and row the barbell towards the lower part of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a few seconds when the barbell is close to the lower part of your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your weight to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-31300 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3-1024x576.jpg\" alt=\"triathlete weight training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunges_With_Dumbbells\"><\/span><b>Lunges With Dumbbells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges are another staple in strength training programs, thanks to their numerous benefits. They work on major muscle groups and give your entire body a thorough workout. It is also an excellent activity to strengthen your hamstrings and quads to help your knees (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/diet-fitness\/how-lunge-better-try-move-help-achy-knees-n756291\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a comprehensive step-by-step guide on how to lunge better for maximum results (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/diet-fitness\/how-lunge-better-try-move-help-achy-knees-n756291\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet hip-width apart and with a dumbbell in each hand. Make sure you are using comfortable weights.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward using your right leg. Slowly bend your left leg and lower your leg until your right thigh is parallel to the floor. Let your left knee rest a few inches above the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the headlights of your hips be straight ahead. If your hips collapse, it means that you have taken a massive step than required or have gone extra low. So, stand and take another step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement before returning to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs and repeat.<\/span><\/li>\n<\/ul>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-32544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1024x576.jpg\" alt=\"triathlete weight training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Follow_A_Triathlete_Weight_Training_Program\"><\/span><b>How Long Should You Follow A Triathlete Weight Training Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It all comes down to the timeline before your triathlon. As we all know, training is paramount if you are preparing for any race, regardless of whether it is 5K or 13 miles. So, if you are eight weeks away from your triathlon, you are required to train for eight weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, if you are six weeks away, you must train in all six weeks. However, note that the intensity of the exercises will vary depending on the training time you have. For example, in the first four weeks, you may perform higher reps of lighter weight lifting workouts. If not, you may perform fewer reps of intense weight lifting exercises.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_On_Weight_Training_For_Triathletes\"><\/span><b>Tips On Weight Training For Triathletes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Our goal is to help you attain the results you desire from this training program. After extensive research, we have come up with the following secrets behind the success of triathletes following a triathlete strength training plan:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Using_Comfortable_Weights\"><\/span><b>Using Comfortable Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The majority of the people who incorporate weights in their routine are hasty about lifting heavier weights. Unfortunately, this has hospitalized some with injuries. For beginners, the best approach is using lighter weights and then gradually increasing the loads as you progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advanced athletes can use heavier weights, but again, not more than they can comfortably handle. Talk to your trainer if you have never worked with weights or are having problems identifying suitable loads.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-32545 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-1024x576.jpg\" alt=\"triathlete weight training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Warming_Up\"><\/span><b>Warming Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Warming up is mandatory because it prepares your body for exercise by loosening and warming your muscles before strength training (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/warming-up-cooling-down\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). WebMD suggests you perform an easy cardiovascular activity that warms up multiple muscles at once (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/warming-up-cooling-down\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you can choose to perform a short treadmill walking activity, easy-pedaling activity on a stationary bike, or slow jogging (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/warming-up-cooling-down\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, remember to also cool down instead of abruptly stopping after your weight lifting activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is considered unsafe because you can experience dizziness and light-headedness sensations (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/warming-up-cooling-down\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Cooling down will prevent these effects and your blood pressure and heart from dropping rapidly (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/warming-up-cooling-down\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Consistency\"><\/span><b>Consistency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consistency is paramount in the running training plan, which is why it is secondary to your family and work responsibilities. It helps keep you at par with your routine and prepare you thoroughly, both mentally and physically, for the triathlon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it would help if you remembered to build on variety when you establish consistency. It would help if you mixed up your routines, which is what it means to introduce variety. The benefit of variety is optimal results because your muscles are ever working. Sticking to one routine for an extended duration leads to a fitness plateau, meaning no changes at all despite your training efforts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-30383 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648-1024x576.png\" alt=\"triathlete weight training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective triathlete weight training plan includes five to six practical strength training workouts that work for multiple muscle groups. It should also introduce variety and cross-training for optimal results. Experts recommend some strength training workouts for triathletes: goblet squats, deadlifts, leg press, bent-over row, and weighted lunges. Be sure to talk to your doctor and trainer for guidance and a personalized triathlete weight training plan.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=Triathlete_Weight_Training\"><img decoding=\"async\" class=\"aligncenter wp-image-41517 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-aab5e49b87.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-benefits-strength\"><span style=\"font-weight: 400;\">Benefits of Strength Training?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12165692\/\"><span style=\"font-weight: 400;\">Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics<\/span><\/a><span style=\"font-weight: 400;\"> (2002, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/give-yourself-a-lift\"><span style=\"font-weight: 400;\">Give yourself a lift<\/span><\/a><span style=\"font-weight: 400;\"> (2020, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.nbcnews.com\/better\/diet-fitness\/how-lunge-better-try-move-help-achy-knees-n756291\"><span style=\"font-weight: 400;\">How to Lunge Better: Try This Move to Help Achy Knees<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nbcnews.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2009\/jan\/11\/triathlon-preparation-guide\"><span style=\"font-weight: 400;\">How to prepare for a triathlon<\/span><\/a><span style=\"font-weight: 400;\"> (2009, theguardian.com)<\/span><\/li>\n<li><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/sms.12104\"><span style=\"font-weight: 400;\">Optimizing strength training for running and cycling endurance performance: A review<\/span><\/a><span style=\"font-weight: 400;\"> (2013, onlinelibrary.wiley.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323732\"><span style=\"font-weight: 400;\">Strength training tied to better heart health than aerobic<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/weight-training\/sls-20076904?s=7\"><span style=\"font-weight: 400;\">Weight training exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-squats\"><span style=\"font-weight: 400;\">What are the benefits of performing squats?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/327058\"><span style=\"font-weight: 400;\">What are the best ways to lose leg fat?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/warming-up-cooling-down\"><span style=\"font-weight: 400;\">Why Warm-Ups and Cool-Downs Are Key<\/span><\/a><span style=\"font-weight: 400;\"> (2014, webmd.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Most triathlete training programs emphasize aerobic activities like swimming and cycling. However, these athletes need to work on their muscle strength and endurance, and these activities do not necessarily fit the bill. Fitness experts recently revealed that strength training workouts could benefit triathletes preparing for a triathlon by building strength, stamina, and endurance. Despite this [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":32823,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[50,53],"tags":[],"coauthors":[114],"class_list":["post-32821","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-training","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Triathlete Weight Training: The Best Training Plan For A Triathlon - BetterMe<\/title>\n<meta name=\"description\" content=\"Which is the best triathlete weight training program? This guide discusses the process of developing such a training plan alongside some sample exercises.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Triathlete Weight Training: The Best Training Plan For A Triathlon\" \/>\n<meta property=\"og:description\" content=\"Which is the best triathlete weight training program? This guide discusses the process of developing such a training plan alongside some sample exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Triathlete Weight Training: The Best Training Plan For A Triathlon\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/\"},\"wordCount\":2731,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg\",\"articleSection\":[\"Bodyweight Training\",\"Strength Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Most triathlete training programs emphasize aerobic activities like swimming and cycling. However, these athletes need to work on their muscle strength and endurance, and these activities do not necessarily fit the bill. Fitness experts recently revealed that strength training workouts could benefit triathletes preparing for a triathlon by building strength, stamina, and endurance.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"> <\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Despite this insight, most triathletes struggle to develop practical strength training programs. So in this read, we will be discussing how you can create a triathlete weight <a href=\\\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\\\">training plan<\/a>. On top of that, we will also reveal how long you should follow such a plan, plus some tips you can adopt for a more manageable yet beneficial training time. Take a look!\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Strength Training?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It refers to training that uses resistance to muscular contraction to increase strength, anaerobic endurance, and conditioning using weights. Therefore, it is sometimes referred to as <a href=\\\"https:\/\/betterme.world\/articles\/intermediate-marathon-training-plan\/\\\">weight training<\/a>. Fitness experts associate strength training with numerous benefits, which reflect solid reasons to start this program, including (<\/span><a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-benefits-strength\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Increased Muscle Mass And Strength.<\/b><span style=\\\"font-weight: 400;\\\"> This is because you incorporate weights that make your muscles work double and against the force.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Increased Calorie-Burning.<\/b><span style=\\\"font-weight: 400;\\\"> S ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/\",\"name\":\"Triathlete Weight Training: The Best Training Plan For A Triathlon - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Which is the best triathlete weight training program? This guide discusses the process of developing such a training plan alongside some sample exercises.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg\",\"width\":1920,\"height\":1280,\"caption\":\"Pixabay\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Bodyweight Training\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/bodyweight-training\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Triathlete Weight Training: The Best Training Plan For A Triathlon\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Triathlete Weight Training: The Best Training Plan For A Triathlon - BetterMe","description":"Which is the best triathlete weight training program? This guide discusses the process of developing such a training plan alongside some sample exercises.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Triathlete Weight Training: The Best Training Plan For A Triathlon","og_description":"Which is the best triathlete weight training program? This guide discusses the process of developing such a training plan alongside some sample exercises.","og_url":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1280,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Triathlete Weight Training: The Best Training Plan For A Triathlon","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/"},"wordCount":2731,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg","articleSection":["Bodyweight Training","Strength Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Most triathlete training programs emphasize aerobic activities like swimming and cycling. However, these athletes need to work on their muscle strength and endurance, and these activities do not necessarily fit the bill. Fitness experts recently revealed that strength training workouts could benefit triathletes preparing for a triathlon by building strength, stamina, and endurance.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"> <\/span>\r\n\r\n<span style=\"font-weight: 400;\">Despite this insight, most triathletes struggle to develop practical strength training programs. So in this read, we will be discussing how you can create a triathlete weight <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">training plan<\/a>. On top of that, we will also reveal how long you should follow such a plan, plus some tips you can adopt for a more manageable yet beneficial training time. Take a look!\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Strength Training?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">It refers to training that uses resistance to muscular contraction to increase strength, anaerobic endurance, and conditioning using weights. Therefore, it is sometimes referred to as <a href=\"https:\/\/betterme.world\/articles\/intermediate-marathon-training-plan\/\">weight training<\/a>. Fitness experts associate strength training with numerous benefits, which reflect solid reasons to start this program, including (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-benefits-strength\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Muscle Mass And Strength.<\/b><span style=\"font-weight: 400;\"> This is because you incorporate weights that make your muscles work double and against the force.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Calorie-Burning.<\/b><span style=\"font-weight: 400;\"> S ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/","url":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/","name":"Triathlete Weight Training: The Best Training Plan For A Triathlon - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Which is the best triathlete weight training program? This guide discusses the process of developing such a training plan alongside some sample exercises.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/sport-g7d75e31b9_1920.jpg","width":1920,"height":1280,"caption":"Pixabay"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/triathlete-weight-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Bodyweight Training","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/trainings\/bodyweight-training\/"},{"@type":"ListItem","position":5,"name":"Triathlete Weight Training: The Best Training Plan For A Triathlon"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/422818b99e1ecedb8ed25890653c47fe","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/dev.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/32821","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=32821"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/32821\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/32823"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=32821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=32821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=32821"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=32821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}