Categories / Strength & resistance
Strongman
Carrying, pressing and pulling odd objects and stones.
How to start
Find a strongman gym or club, since the equipment and technique are specialised. Start with light implements such as sandbags, farmer's carries and light stones or logs.
How to progress
Learn technique first, then add weight gradually. Competitions are available at local and beginner level.
What the evidence says
Evidence: limited
We found no studies of strongman training for health. It is a form of heavy resistance training that also loads the back and joints. Most of the evidence on lifting comes from powerlifting and weightlifting: a 2024 review found 1.0 to 4.4 injuries per 1,000 training hours in those sports, mostly to the lower back, shoulder and knee.
Take care: Heavy loaded carries and lifts raise blood pressure and stress the back. Learn from a coach, build up slowly and avoid it with uncontrolled high blood pressure, heart conditions or back problems.
Sources
12-week starter plan
Train with a coach or club. Start with light carries and basic lifts and build slowly.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Strongman training with rests (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Train in a club with proper equipment.
- Grip training matters: use chalk and straps sparingly.
- Warm up thoroughly.
Common mistakes
- Going too heavy too soon.
- Neglecting the warm-up.
- Training alone with heavy implements.
Kit and cost
Moderate Approximate UK prices.
- A strongman gym membership (about £30 to £70 a month)
- A belt and straps (about £30 to £80)
- Flat shoes or lifting shoes
Frequently asked questions
Do I need to be really strong?
No. Beginners start with light implements.
Is strongman safe?
It is demanding. Coaching and gradual progress reduce risk.
Where can I train?
Strongman gyms and clubs. A regular gym may not have the equipment.
Good for: Strength Power & speed
Compare with similar options
| Strongman | Powerlifting | Olympic Weightlifting | Street Workout | |
|---|---|---|---|---|
| Typical session | 90 min × 3/wk | 90 min × 4/wk | 90 min × 4/wk | 60 min × 3/wk |
| Effort | ●●●●● | ●●●●● | ●●●●● | ●●●●○ |
| Cost | Moderate cost | Moderate cost | High cost | Free |
| Equipment | Specialist kit | Specialist kit | Specialist kit | No equipment |
| Impact | Medium impact | Low impact | Medium impact | Low impact |
| Fitness needed | Good fitness | Moderate fitness | Moderate fitness | Some fitness |
| Evidence | limited | limited | limited | limited |