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HomeSportsThe Ultimate Guide to Strongman Training: From Novice to Pro

The Ultimate Guide to Strongman Training: From Novice to Pro

The Ultimate Guide to Strongman Training: From Novice to Pro

Are you looking to take your strength training to the next level? If so, you may want to consider Strongman Training. This unique form of strength training involves a variety of different exercises and events that challenge your strength and endurance in ways traditional weightlifting cannot.

In this comprehensive guide, we’ll take you through everything you need to know about Strongman Training, from the basics to advanced techniques, so you can become a Strongman pro.

What is Strongman Training?

Strongman Training is a form of strength training that originated in the early 20th century, as a way for strongmen to showcase their strength and compete against one another in events such as lifting heavy stones, carrying heavy objects, and pulling trucks.

Today, Strongman Training is popular among athletes, powerlifters, and regular gym-goers looking to take their strength training to the next level. The sport is still anchored in the traditional events such as the stone carry and the Atlas stone lift but also includes newer events such as the yoke carry and the farmer’s walk.

How to Get Started With Strongman Training

If you’re new to Strongman Training, it’s important to start with the basics to avoid injury and build a solid foundation of strength.

Step 1: Start with the Basics

Before you start lifting heavy Atlas stones or pulling trucks, you should focus on building a solid foundation of strength. This means starting with the basics, including:


Squats are a fundamental part of Strongman Training, as they help build lower-body strength and stability. Start by performing bodyweight squats, then progress to goblet squats and barbell squats.


Deadlifts are another foundational exercise in Strongman Training. Focus on proper form and technique, starting with light weights and increasing gradually.

Overhead Presses

Overhead presses help build upper body strength and endurance. Start with dumbbell presses and progress to barbell presses as you build strength.

Grip Training

A strong grip is essential for Strongman Training. Include grip training exercises such as farmer’s walks, wrist curls, and grip trainers in your routine.

Step 2: Include Strongman Events in Your Training

Once you have built a strong foundation, it’s time to start incorporating Strongman events into your training. Start with lighter weights and focus on proper technique before increasing the weight. Some common Strongman events include:

Atlas Stone Lift

The Atlas stone lift involves lifting a large, spherical stone from the ground and placing it onto a platform. This event tests your strength, grip, and technique.

Yoke Carry

The yoke carry involves carrying a heavy, wooden frame called a yoke on your shoulders. This event tests your upper body and core strength and endurance.

Farmer’s Walk

The farmer’s walk involves carrying a heavy weight in each hand and walking a set distance. This event tests your grip strength and overall strength and endurance.

Tire Flip

The tire flip involves flipping a heavy tire end over end for a set distance. This event tests your lower-body and grip strength.

Step 3: Focus on Recovery

Strongman Training can be intense, so it’s important to focus on recovery. This includes getting plenty of sleep, staying hydrated, eating a balanced diet, and incorporating rest days into your training schedule.

Advanced Strongman Training Techniques

Once you have mastered the basics of Strongman Training, you can start incorporating advanced techniques into your training to take your strength to the next level.

Technique 1: Speed Training

Speed training involves performing Strongman events with lighter weights and a faster pace. This trains your body to move quickly and explosively, which can improve your performance in competitions.

Technique 2: Event-Specific Training

Event-specific training involves focusing on specific Strongman events to improve your technique and performance. This might include practicing the Atlas stone lift, yoke carry, tire flip, or other events.

Technique 3: Accessory Exercises

Accessory exercises are exercises that can help improve your performance in Strongman events. This might include exercises such as pull-ups, push-ups, and core exercises to improve overall body strength and stability.


Strongman Training is a challenging and rewarding form of strength training that offers a unique set of challenges. By starting with the basics, incorporating Strongman events into your training, and focusing on recovery, you can become a Strongman pro in no time.


1. Is Strongman Training Safe?

As with any form of strength training, safety is paramount. It’s important to focus on proper technique and use appropriate equipment to avoid injury. Always consult a qualified trainer or coach before starting Strongman Training.

2. How Often Should I Train for Strongman?

This depends on your individual goals, fitness level, and schedule. Most athletes train for Strongman events several times a week, while others may only train once or twice a week. The key is to find a schedule that works for you and allows you to make steady progress.

3. Do I Need Special Equipment for Strongman Training?

While some Strongman events require specific equipment such as Atlas stones and yokes, many events can be performed with standard gym equipment. It’s important to have access to a gym with a variety of strength training equipment and to consult with a trainer or coach to determine what equipment you need.

4. Can Anyone Do Strongman Training?

Strongman Training is a challenging form of strength training that requires a solid foundation of strength and proper technique. While anyone can get started with Strongman Training, it’s important to consult with a trainer or coach to ensure you are safely and effectively building your strength.

5. What Are the Benefits of Strongman Training?

Strongman Training offers a unique set of challenges that can help improve overall strength, endurance, and mental focus. It can also be a fun and rewarding way to challenge yourself and push your limits.

6. How Long Does It Take to See Results with Strongman Training?

Results can vary depending on your individual goals, fitness level, and training intensity. With consistent training and a focus on proper technique, most athletes can expect to see improvements in strength, endurance, and overall fitness within a few weeks or months.

7. How Can I Find Strongman Competitions in My Area?

There are many Strongman competitions held throughout the year in cities across the world. Check with your local gym, Strongman organization, or online for upcoming events in your area.


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Symons, T. B., Sheffield-Moore, M., Chinkes, D. L., Ferrando, A. A., Paddon-Jones, D. (2009). Artificial Gravity Maintains Skeletal Muscle Protein Synthesis during 21 Days of Simulated Microgravity. Journal of Applied Physiology, 107(1), 34-38.

Waddington, G. (2016). Strength Training for Sport. Routledge.

Closing Text

Thank you for reading our Ultimate Guide to Strongman Training. We hope you found this article informative and helpful in your Strongman journey. Remember, Strongman Training can be challenging, but with the right approach, you can achieve your strength and fitness goals.

Good luck and stay strong!



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