Strongman Training for Beginners: Events, Workouts and Gear

Strongman is a strength sport built on lifting and carrying odd objects: logs, stones, yokes, sandbags and more. Even if you never compete, strongman-style training builds raw strength and grit.

Common Strongman Events

• Log press: press a thick log overhead.
• Axle deadlift: a thick bar deadlift.
• Farmer's walk: heavy handles carried for distance.
• Yoke carry: a heavy frame on your back.
• Atlas stones: lifting round stones onto platforms.
• Sandbag carry and load.
• Sled drag and truck pull.

Training Strongman in a Regular Gym

You do not need specialty equipment to start.

• Replace the log press with a push press or overhead press.
• Replace atlas stones with sandbag or Zercher squats.
• Use dumbbells or a trap bar for carries.
• Use a sled for pushes and drags.

Beginner Strongman Workout

Day 1: Lower

• Squat: 5 x 5
• Deadlift: 3 x 3
• Farmer's walk: 4 x 30 m

Day 2: Upper

• Overhead press: 5 x 5
• Rows: 4 x 8
• Sandbag carry: 4 x 30 m

Day 3: Events

• Sled push: 6 x 20 m
• Zercher squat: 3 x 6
• Trap bar carry: 4 x 30 m

Strongman Gear

• Belt: many strongman athletes use a belt for heavy events. The Bay Gear Co. lever belt is 10mm, 4.25" wide and $129.99. A quick locking belt at $34.99 is easy to get on and off between events.
• Straps: allowed in some deadlift events. Bay Gear Co. lifting straps are 24" and $19.99.
• Wrist wraps: popular for log and overhead work. Ours are 18" and $28.99.
• Elbow sleeves: for warmth on pressing days. Bay Gear Co. elbow sleeves are 7mm neoprene and $49.99 a pair.
• Chalk: liquid chalk for grip. (Liquid chalk is not returnable.)

Tips for Beginners

• Learn the basic barbell lifts first.
• Start light on events to learn technique.
• Train events once or twice a week.
• Find a strongman gym or local group.

Building Your Strongman Base

Strongman athletes need a mix of maximal strength, work capacity and grip. The foundation usually comes from the barbell lifts: squats, deadlifts, overhead pressing and rows. As your base improves, you can spend more time on events. Many beginner strongman athletes do two barbell-focused days and one event day per week.

Odd-Object Training Ideas

You do not need atlas stones to train like a strongman. Try:

• Sandbags: carry them on your shoulder, in a bear hug or load them over a bar or onto a box.
• Kegs: filled with water or sand, kegs are great for carries and loads.
• Tires: flipping a large tire builds explosive hip extension.
• Thick handles: add grip demand to your carries and presses.
• Medicine balls: throw them over your head or for distance to build power.

Always start light with odd objects. Their shapes and shifting loads make them harder than barbells.

Overhead Pressing for Strongman

Strongman overhead pressing often uses logs and axles, which are thicker and more awkward than a standard bar. Training the push press and jerk on a regular barbell is a great foundation. Practice cleaning the bar to your shoulders with a continental clean: pulling the bar up your body in stages rather than a single explosive movement.

Loaded Carries Programming

Carries are a core part of strongman. Rotate between different carries each week:

• Week A: heavy farmer's walk, 5 x 20 meters.
• Week B: sandbag bear hug carry, 4 x 30 meters.
• Week C: yoke or front rack carry, 5 x 20 meters.

Track distance and weight to see progress.

Conditioning for Strongman

Events often last 30 to 75 seconds and require repeated efforts. Medleys, where you move from one event to another, are a great way to build conditioning. For example, a sled push followed by a sandbag carry, then a farmer's walk.

Recovery Tips

Strongman training can be demanding on the body. Keep heavy event days to once or twice a week, sleep well, eat enough to fuel your training and schedule lighter weeks regularly.

Finding a Strongman Community

Many gyms have strongman equipment or host clubs. Local strongman competitions often have novice divisions, which are a great way to get a taste of the sport. Watching an event can also give you ideas for training.

Strongman Training Mistakes

New strongman athletes often go too heavy on events too quickly, skip the barbell foundation or train events too often. Treat events like skills: practice them with moderate weights, perfect your technique and add load gradually. Keep the barbell lifts in your program to build the strength that makes events possible.

A Note on Belts in Strongman

Many strongman athletes wear a belt on heavy events like log presses, yoke carries and deadlifts.

Tracking Strongman Progress

Log weights, distances and times for each event. Seeing your farmer's walk distance or sandbag load improve over weeks is a great motivator.

FAQ

Do I need to be big to do strongman?

No. Many federations have weight classes.

Is strongman good for general fitness?

It builds strength and conditioning, and many people find it fun.

Get Strong With Bay Gear Co.

Belts, straps and wraps for strongman training, with free shipping on orders over $49 and a 30-day return policy.