Should you add resistance training into your outdoor training routine?

Many people believe that just doing their outdoor sport (like running, biking, climbing, etc.) is all they need for fitness. While these activities do build endurance, skill, and enjoyment, adding even one resistance training session per week can make a noticeable difference. Here’s why:

Your Sport Isn’t Always Enough (Even If It Feels Like It Is)

Outdoor sports often involve repetitive movements in a limited range. This can leave some muscle groups underused and others overworked, increasing the risk of imbalances and injury.

• Example: A cyclist might have strong quads but weak hamstrings or hips, which can lead to knee pain or reduced pedaling efficiency.
  

• Runners often lack upper body strength or core stability, both of which are crucial for form, power, and injury prevention.
  

One Resistance Session Fills the Gaps

Just one well-designed resistance training session per week can:

• Strengthen underused muscles
  

• Improve joint stability and mobility
  

• Build the power and strength that endurance activities alone can’t
  

This means you’ll perform better in your sport—not just endure longer, but move more efficiently and with greater control.

Prevent Injuries, Stay in the Game

Outdoor athletes often face overuse injuries due to repetitive strain. Resistance training strengthens tendons and connective tissue, reducing injury risk and keeping you active year-round.

• Think of it as insurance for your body, not extra work.
  

Train Smarter, Not Longer

You don’t need to be in the gym all the time. One focused session—30 to 45 minutes—is enough to:

• Build foundational strength
  

• Improve balance and coordination
  

• Support faster recovery from your outdoor sessions