Triathlons -- races of various distances with running, swimming and biking -- require a high level of fitness, endurance and strength to complete. Triathletes use all of their major muscle groups and many of the minor ones to compete, and strength training can help strengthen these muscles, as well as prevent injuries. A weight training routine for triathletes can also help improve your speed and power in races.
Upper Body Workout
Triathletes can strengthen their body through several weightlifting exercises. The upper body is especially instrumental during the swimming portion of a triathlon. For the chest muscles, do the bench press using a weight machine, dumbbells or barbells. For the arms, try biceps curls, triceps extensions and dumbbell rows. The Beginner Triathlon website recommends doing one to two sets of each exercise for beginners and two to three sets for experienced athletes. Do 15 reps of each exercise.
Leg Muscles
Strengthening the leg muscles can improve your performance in all three arenas of the triathlon, as well as help prevent injuries. Using free weights or a weight machine, do two to three sets of squats and lunges, maintaining good posture by keeping your back and shoulders straight. Do 10 to 15 squats for each set and 10 to 15 lunges on each leg. For your glutes, try backward leg raises by starting on all fours in a dog-like position, and raising one leg up behind you. Use ankle weights and do two to three sets of 10 to 15 repetitions on each leg.
Back Muscles
Triathletes' core muscles are vital to keeping form and posture aligned, warding off injuries. For a back strengthening exercise, lie on your stomach on an exercise stability ball, holding a dumbbell or free weight in your hands resting behind your lower back. Use your core muscles to push your upper body toward the ceiling, and then lower back to a resting position on the ball. Do two to three sets of 15.
Abs
Triathletes' abs are also instrumental in maintaining balanced alignment while performing. Perform ab exercises by lying on your back with your arms and legs straight, wearing ankle weights. Lift your legs straight up and slowly lower them. Repeat for three sets of 15. Also lying on your back with ankle weights, perform the bicycle by raising one knee toward your opposite elbow. Alternate legs and do a total of three sets of 25.
Warning
Consult your doctor for approval before beginning a weight training program. If you do not know how to do a particular exercise, ask a personal trainer, physical therapist, coach or doctor for assistance. If you experience any sharp or lasting pain while lifting weights, stop immediately and call your doctor. Do weightlifting exercises a maximum of three times per week, with at least one day of rest between each weight workout, as the muscles need time to rebuild and recover.
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