If you're looking to start strongman training, there are a few crucial things you need to know. In this post, we're going to give you ten of our best tips to help get you started and achieve better and faster results.
Keep in mind that everyone progresses at their own pace, so don't be discouraged if you find some of these tips challenging at first.
Just focus on improving gradually over time, and before you know it, you'll be crushing atlas stones and pulling trucks like a pro!
Let's dive right in!
1) Start with the basics: Learn how to do the basic lifts and exercises.
Strongman involves a lot of basic, compound exercises and most events include the Farmers' Walk, the stone lift, the yoke walk and many more.
These strongman movements can be quite taxing on your body, so make sure that you are not pushing for speed or volume before you're ready and keep practising until you can complete all of the basic exercises with ease.
2) Join a gym or training group.
There are lots of great gyms and training groups that focus on strongman training.
Strongman gyms aren't as common as standard weight or cardio gyms, but they do exist. Strongman training groups are everywhere and you can find them simply by searching "Your city strongman". Plus, you'll probably even find a local competition.
Even if your gym doesn't have proper strongman equipment, you can share the idea with the owner! It's not very expensive and there are plenty of suppliers that offer great deals on strongman equipment like stones, kegs, circus bells, logs and many more!
3) Watch some videos on how to perform each exercise or find a strongman program to follow.
YouTube is a great resource for learning about strongman exercises and techniques.
You can even find a fair amount of tutorials done by professional athletes with plenty of experience in the sport.
Youtube channels like Adam Bishop Strongman and Graham Hicks are full of valuable content to get you started and help you perfect your technique.
Plus, strongman fans are also very enthusiastic about their sport, so they make great instructors and are usually more than willing to give advice, answer questions and offer tips.
However, if you feel like you're not fully covered with the above, you can always find some great training programs on the internet or look to get trained by a professional coach if you have access to it.
4) Try a few beginner competitions.
Strongman is a sport that promotes community and camaraderie. Along your journey, you will meet a lot of people who share the same interest as you and they will be more than happy to help you out!
Plus, there are plenty of beginner-level competitions out there, so give one a try! Still, even if you're not into competitions, that's totally fine as well. Strongman training doesn't have to be competitive and it can be done simply for fun or as a hobby.
Get your own set of strongman equipment if you don't have access to a gym focused on strongman.
In strongman, you’ll rarely find Olympic barbells and calibrated plates at a competition. Instead, you are more likely to find odd-shaped implements like axle bars, logs, stones, sandbags, chains, and farmer carry handles.
However, you don’t need this specific equipment to get started, but we do recommend having the following as a base for your strongman training:
Farmers carry handles
These only scratch the surface of events, but will give you the basic equipment for your strongman foundation
6) Take it slow at first and don't try any moves that are too complicated until you're more comfortable with the basics.
Start with strongman movements that are safe for beginners, such as tire flips, log presses, yoke carries, and farmers' walks before moving on to more advanced strongman exercises like Atlas stones or deadlifts with a fat bar.
Do strongman workouts without any extra weight at all when you're getting started in it - Strongman training alone will give you enough power and strength gains.
7) When your strength improves, start adding weights to your workouts until it becomes easy for you.
If strongman workouts become easy for you after a few months, move on to more challenging strongman exercises. Add extra weight to them so they become harder again.
Once Strongman movements become easy for you with extra weight, move on to Strongman workouts with heavier weights.
8) Eat a balanced diet and take supplements if needed.
Aesthetics aren’t the goal of strongman, but that’s not a reason to go crazy and eat junk food until you meet your daily caloric limit. For the best results and to maintain optimal health, be sure that your diet is based on healthy, natural, and whole-food choices.
Supplements can also be a really good addition for you, especially when it comes to pre-workouts, post-workouts, and sleep supplements.
9) Get plenty of rest.
Your strongman training should be intense but it doesn’t mean you can skip on sleep. Proper sleeping habits are crucial for your physical and mental wellbeing, especially if you want to improve in strongman.
Make sure that you're getting at least 7-9 hours of sleep per night so that you have the right energy levels needed for working out these days.
10) There are no shortcuts or quick fixes - only hard work.
In strongman, there are no overnight successes nor easy paths to success.
Strongman is a sport that rewards hard work, experience and strength.
It takes time to become good at strongman, but for beginners, it can be especially difficult because strongman exercises are very demanding.
If you're really interested in strongman, make sure that you never give up on working towards your goals. Don't let people with no work ethic discourage or demoralise you.
It'll take several years until you achieve the same results as the best strongmen in the world have achieved in their entire careers but if you continue to train day after day, month after month, year after year then one day you will also improve an incredible amount!
Our list of tips should get you started on the right path, but there are plenty more resources out there to help you perfect your technique.
Keep practising, surround yourself with like-minded people who will support you on your journey and focus on mastering one skill at a time until you can jump onto more advanced and complicated exercises!
You've got what it takes to achieve greatness, don't let anyone tell you otherwise. You just have to believe in yourself and work hard every single day to achieve your strongman goals.
If this article helped you in any way, share it with someone who might want to learn more about getting into strongman!