Make Space for Muscles

Endurance athletes go the distance—literally. Whether running, cycling or rowing, their training is designed to keep them performing for hours. But endurance capacity isn’t solely about logging miles, strength training is also essential for building stamina and efficiency and should be a cornerstone in any endurance athlete’s training.

The Impact of Endurance Sports

“In endurance sports, the body is subjected to continuous, repetitive movements that can lead to muscle imbalances as well as wear and tear on muscles, joints and connective tissue,” explains Bellevue Club personal trainer and competitive triathlete Beth Draeger. This is where strength training comes in. By building strength in key muscle groups and reinforcing movement patterns, athletes can offset imbalances and enhance durability, ultimately helping to prevent injuries and increase their longevity in endurance sports.

“When moving heavy loads (i.e., weight lifting or strength training), the body is challenged in different movement patterns while also developing the neural pathways for the simultaneous recruitment of the greatest number of muscle fibers,” says Beth. “As these pathways are further developed, they can be translated to an individual’s specific sport, creating a stronger and more durable athlete.”

In addition to stabilizing the joints, research has shown that strength training increases bone density, strengthens tendons and ligaments, and builds lean muscle mass—all critical components for preventing injuries that could sideline an athlete.

Performance Gains: More Power, Less Effort

One of the biggest misconceptions about strength training for endurance athletes is that heavy lifting might lead to bulky muscles or decreased flexibility. Not so, says Beth. “Through strength training, muscles learn to work together and use oxygen more efficiently to maintain power and velocity. As lean mass increases, oxygen transport improves, more rapidly providing oxygen to the muscles to contract and perform work,” she continues. This means that the stronger an athlete becomes, the less effort is required to sustain speed and endurance.

Improved coordination also plays a role. “While an individual develops the ability of their muscles to work harder for less effort, they are simultaneously refining movement patterns and becoming more efficient through form improvements,” she says. The result? A body that moves faster, lasts longer and experiences less fatigue.

Strength Training Protocols: How Much Is Enough?

Many endurance athletes shy away from strength training because they worry it will take time away from their primary sport. But the good news is that even a small investment in strength work can yield significant advantages.

“The addition of even two or three 30-to 60-minute focused strength sessions can result in substantial benefits in lean mass development and movement pattern improvements,” Beth notes. She also emphasizes the importance of being strategic. “It is important to be purposeful and efficient with a strength training program as well as to start with lower volume and loads, progressing as your strength lifting skills improve.”

A Sport-Specific Approach

Strength training isn’t a one-size-fits-all endeavor. The best exercises depend on an athlete’s specific sport, weaknesses and goals. “Exercise selection is highly sport dependent,” Beth says. “The needs of a rower are vastly different from those of a runner, which are equally different from those of a swimmer. To determine the best exercises for your specific sport, it’s best to reach out to an experienced coach who can direct you toward information or a program to follow.”

Strength Training: Your Secret Weapon

If you’re an endurance athlete looking to improve performance, prevent injury and increase efficiency, strength training isn’t optional—it’s essential. As Beth puts it, “By strengthening the muscles, joints, bones and connective tissue, athletes can combat the strain induced by endurance sports, resulting in fewer injuries and a prolonged career in the sport.” So the next time you’re mapping out your training plan, don’t just focus on miles—make space for muscle. Your future self will thank you.