10 Exercises to Build Strength

Written by
Erik Taylor
Are you getting ready for a 5K, obstacle-course race, marathon, century ride or triathlon? Or do you just need to change up your strength-training routine? These 10 exercises will build strength, and help your body adapt to the sport-specific training you're doing. While running, swimming and/or cycling should be the main focus of your training, strength training creates a balanced athlete. Strength training should be done twice a week. Pick two exercises that focus on your lower body and two exercises that focus on your upper body for the first strength session of the week, then pick four different upper- and lower-body exercises for your second weekly session. Pick a handful of these exercises, and master the movements. To ensure progression, you'll have to change up the variables by adding more weight, sets and reps. Keep track of your workouts in your log book so you can chart your progression easily.
Goblet Squat
Primary muscles used: glutes and hamstrings
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Hold a dumbbell in front of your chest. Your head should be in a neutral position with chest raised, shoulders retracted, core tight, feet a little wider than shoulder-width apart and toes pointed straight.
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Goblet Squat con't
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Start by pushing your hips back, keeping your knees over your feet. Make sure your hip crease goes below your knees. Return to starting position and repeat. Complete 4 to 5 sets of 5 to 8 reps.
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Side Lunge
Primary muscles used: glutes, hamstrings, adductors and quadriceps
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Hold a pair of dumbbells at your side. Put your head in a neutral position with shoulders retracted, chest raised and core tight.
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Side Lunge con't
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Take a big lateral step towards your right, pushing your hips back while bending your right knee. Push yourself back into the starting position. Complete 3 to 5 sets of 10 to 16 reps.
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Dumbbell Snatch
Primary muscles used: shoulders, arms, back, core, hamstrings and glutes
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Set the dumbbell on the floor in front of you, get into an athletic stance with chest raised, tightened upper back and a slight bend in your knees and hips.
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Dumbbell Snatch con't
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Grab dumbbell with your right hand, and stand up ballistically, opening up your hip. There should be a little jump and shrug of your right shoulder. Finish with the dumbbell over your head with your elbow locked out.
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Dumbbell Snatch con't
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Bring dumbbell back to the floor and repeat movement. Complete 3 to 6 sets of 5 to 15 reps. This exercise is great for overall conditioning.
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Dips
Primary muscles used: triceps, chest and shoulders
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Pull yourself up on two parallel bars. Make sure your head is neutral, core tight and both arms extended. Lower your body to a position where your elbows are bent.
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Dips con't
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Push your body back to the starting position by using your arms. Complete 3 to 5 sets of 4 to 12 reps.
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Dumbbell Bench Press
Primary muscles used: chest, triceps and shoulders
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Grab a pair of dumbbells and slowly lie back on a bench. Place dumbbells near your shoulders, tighten your core and glutes, and put your feet flat on the floor. Your body should be pressed hard into the bench. Press dumbbells straight up; lock out your elbows so arms are fully extended. Lower weights back to starting position and repeat. Complete 4 to 6 sets of 5 to 8 reps.
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TRX Single-Arm Row
Primary muscles used: lats, traps and shoulders
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Put the TRX in a single-hand mode and face the anchor point. Grab the handle with your right hand and lean back, keeping your head in a neutral position. Retract your shoulders, tighten your core, and place your free hand on your hip. Pull with your right arm and bring your body forward.
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TRX Single-Arm Row con't
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Focus on squeezing your back muscles while pulling. Return to starting position and repeat the movement. Add resistance by moving your feet closer to the anchor point; decrease resistance by moving feet farther away from anchor point. Complete 4 to 5 sets of 8 to 12 reps.
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TRX Single-Leg Squats
Primary muscles used: glutes, hamstrings and quads
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Grab both handles of the TRX, and face the anchor point. Keep your head neutral and looking at the horizon. Retract your shoulders, and tighten your core. Extend your left foot forward and keep your right heel down.
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TRX Single-Leg Squats con't
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Lower your hips towards the floor; your hip crease should go below your knees, while you keep your right knee over your right foot. Return to starting position and repeat the movement. Complete 4 to 6 sets of 5 to 10 reps.
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Shoulder Press
Primary muscles used: deltoids
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Grab a pair of dumbbells, and place them just above your shoulders. With your head in a neutral position looking at the horizon, tighten your core and glutes.
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Shoulder Press con't
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Press the dumbbells straight up, locking out your elbows so arms are fully extended. Lower the dumbbells back to the starting position and repeat the movement. Complete 4 to 5 sets of 5 to 8 reps.
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Plank With Weight Transfer
Primary muscles used: transverse and rectus abdominis, erector spinae
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Place a small dumbbell on your right side, and get into a plank position. Keep your elbows lined up under your shoulders, and focus on bringing your navel to your spine. Grab the dumbbell with your right hand and pass it to your left hand.
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Plank With Weight Transfer con't
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Place dumbbell on your left side and return to starting position. Now grab the dumbbell with your left hand and pass it back to your right hand. Complete 3 to 4 sets of 4 to 10 reps per hand.
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V-Sits
Primary muscles used: rectus abdominis
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Lie on the floor in a supine position with your feet together and arms straight over your head. Simultaneously lift your arms and legs, and bring them together until you form a V.
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V-Sits con't
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Pause in the lifted V position, then return to starting position. Complete 3 to 5 sets of 5 to 12 reps.
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