Some essential strength training exercises for triathletes include core exercises, lunges, squats, rows, shoulder exercises, bicep and tricep exercises, deadlifts, kettlebell swings, and ankle and knee exercises.

Some of the important exercises include: Squats, lunges or variations of these Deadlifts Planks, exercise ball twists, side chops, Turkish get-ups, or any abdominal/oblique variation on core work Pullups or rows Step ups or box jumps Cable-optional side leg raises and pulls (adductor and abductor resistance) Bridges and bird dog