If you have ever watched World’s Strongest Man and thought “I wish I could try that, but I am not that type of person”, this guide is for you. As a strength coach, my job is to help you go from curious to confidently lifting awkward objects, without turning your life into a full time strongman boot camp.

You do not need to be huge, or already “fit”. You just need a simple plan, a bit of patience, and a willingness to practise core strength training movements like deadlift, squat, overhead press and carries. From there, we can build towards actual strongman events and even a first strongman competition!

What Strongman Actually Is

Strongman is a strength sport where athletes show their power by lifting, carrying, pushing and pulling different implements across several events. Instead of one max squat, you might clean and press a log, pull a sled or truck, carry a heavy sandbag, flip a tyre and load atlas stones from the ground to a platform.

In other words, strongman training tests how well your whole body works together under load, not just how one muscle looks. You use your arms, legs, shoulders, grip, core and lungs all at once in different movement patterns.

Strongman vs Powerlifting vs Bodybuilding

People often mix these up, so here is a quick, clear table.

Sport	What it measures	Main tools and focus
Strongman	Multiple types of strength and endurance	Varied events, awkward implements, carries
Powerlifting	Max strength in 3 lifts	Squat, bench, deadlift with a barbell
Bodybuilding	Muscle size and body composition	Weight training plus dieting and posing

Strongman focuses on what you can do in events with odd objects. Powerlifting focuses on what you can lift for a single heavy rep with a barbell. Bodybuilding focuses on how your muscles look when displayed on stage. Most beginners start with basic barbell work before touching strongman kit like the log press, yoke walks or farmers handles, and I recommend the same.

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Typical Strongman Events You Will See

At a novice strongman competition or a strongman class you will often see:

Log press for reps or a max overhead press
Axle deadlift from the ground
Farmers walk for distance or time
Yoke carry or yoke walks over a set course
Atlas stones to platforms or to shoulder
Sandbag or keg carry and load
Sled drag, truck pull or tyre flip

Each event uses specific strongman implements to test different qualities such as raw power, grip strength, upper body pressing, hip drive, core stability and event style endurance. Novice events use lighter, scaled weights so beginners can safely participate. Rules vary between competitions, so reading the sign up info carefully is part of the process.

What “Novice” And “First Timers” Mean

In the UK, novice and first timers categories exist so new athletes can compete safely. First timers are usually for your very first strongman show, while novice is for those who are still early in the sport but may have done one or two competitions already.

Some coaches suggest rough strength standards before entering novice: for example around a 100 kg overhead press, 180 kg squat and 220 kg deadlift. These are guidelines only, not fixed rules. As your coach, I care more about safe movement, sensible weekly training sessions, your ability to recover, and your mindset about learning.

Decide Your Goal And Timeline

Before I write strongman training programs, I always ask: “What do you want from this in the next 6 to 12 months?” Clear goals keep us focused.

Common goals are:

Train like a strongman just for fun and confidence
Build general strength and improve body composition
Enter a first novice or first timers strongman competition in 6–12 months

Be honest about your starting point, stress levels and recovery. If life is busy, we plan for two or three training sessions per week, not six. Progress does not need to be dramatic every week; it just needs to be consistent.

How Long It Takes To Get Competition Ready

How long it takes to get competition ready depends on your base and your consistency. If you are new to lifting, we spend at least a few months learning basics like squat, deadlift, overhead press and row in a regular gym, plus simple carries and conditioning.

If you already lift and have experience with Olympic weightlifting or powerlifting, we can often get you ready for a novice show sooner because you already understand bar path, bracing and how to grind through heavy reps. My priority is making you strong, safe and confident, not rushing you onto the platform.

Who Strongman Is And Is Not For

Strongman can suit many ages, genders and body types with appropriate scaling. At Strength Ambassadors, for example, we coach a wide range of people in small, supportive groups. We adapt events and loads so the sport is accessible without losing its challenge.

However, it is not wise to dive straight into max events if you have unmanaged injuries or medical conditions. In that case, we get advice from a doctor or physio first, then build a plan around your situation. Strongman is about playing the long game, not smashing yourself in week one.

Build Your Strongman Foundation In A Regular Gym

You do not need a dedicated strongman gym straight away. A regular gym gives you everything needed for a strong foundation:

Barbell and plates
Rack and bench
Dumbbells or kettlebells
Space to walk with weight

Foundational barbell lifts prepare you for strongman events later. Two to three strength training sessions per week are enough at the start.

The Five Core Movement Patterns

Most strongman events can be broken down into four key patterns:

Push: Overhead press, log press, bench press
Pull: Barbell rows, pull ups, sled pulls
Hinge: Deadlift from the ground, Romanian deadlift
Carry: Farmers carries, front carries, yoke style walks
Explosive: Stone/D-ball to shoulder, Barbell clean, Log clean

We make sure each pattern appears more than once across your training week. That way your whole body learns to lift, grip, push and carry under control.

Sample 3 Day Beginner Strongman Split

Here is a simple strongman workout plan that works well:

Monday: Clean and Deadlift
- Power clean (3–5 sets of 1-3 reps)
- Deadlift (3-5 sets of 3-6 reps)
- Assistance work for legs and core
Wednesday: Overhead press and rows
- Overhead press (or push press)
- Barbell or dumbbell row
- Upper body accessories for shoulders, arms and upper back
Saturday or Sunday: Carries and events
- Farmers carry or trap bar carry
- Light log press or axle technique
- Short conditioning such as sled push or kettlebell swing circuits

Main strength lifts live in the 3–8 rep range, assistance work in the 8–15 range. Volume stays manageable so recovery does not fall apart.

Progressive Overload Without Burning Out

Progressive overload means increasing demands slowly so muscles, joints and connective tissues adapt. As your coach, I want you adding small amounts of weight only when your form on that exercise has been strong for 2–3 weeks.

If your deadlift or overhead press starts to look messy, we drop the load, clean up the technique and build back up. Pain around joints, especially shoulders, lower back and knees, is a sign to adjust, not to push harder. That is how you train for years, not just a few months.

First Steps With Strongman Events

Once your basic strength is there, we blend in Strongman event training. Event days translate your gym strength into actual strongman performance and help you feel what it is like to move odd objects, not just clean barbells.

We start with lighter loads and keep the focus on skill. You should leave feeling like you practised, not like you have been hit by a truck.

Learn Overhead Log And Axle Technique

Overhead strength is central in strongman, and the log press and axle press are classic events. For both, we break the lift into:

Clean to the chest
Press overhead

You learn how to brace your core, use leg drive, and explosive hip power as the implement moves from ground to overhead. Where kit is available, we might alternate: one week log, one week axle, to build broad skills without overloading your upper body.

Practice Farmers Walks, Yoke And Front Carries

Loaded carries build grip, core and event conditioning better than almost anything. Early on, we use:

Farmers walks for distance or time
Yoke walks with moderate loads
Front carries with a sandbag or Husafell style implement

We begin with short distances and manageable loads so you can focus on posture, breathing and footwork. Over time we extend distance, add weight or reduce rest to keep progress moving.

Atlas Stones, Sandbags And Safer Alternatives

Atlas stones look dramatic, but they need careful technique. The basic pattern is:

Wrap the arms around the stone, with fingers underneath the stone (forming a ‘basket’)
Lift from ground to lap with by pushing legs into the floor and squeezing with forearms
Adjust the arm position with the stone in your lap, so that arms are now over the top of the stone
Extend the hips explosively and use the arms to guide the stone onto a platform or over a yoke

Beginners are often better off starting with D-balls or lighter stones. We add tacky, sleeves and heavier weights once you understand the pattern and have good coaching support.

How Often To Train Events As A Beginner

For most beginners, one dedicated event session per week is enough. If recovery is good, an extra light technique block, such as log clean practice or short carries, can be added into another day.

Event training is very taxing, so we cycle movements and loads to protect joints and tissues. You do not need to touch every event every week to improve.

Strongman Equipment For Beginners

You do not have to own every piece of kit you see on TV. A few items are enough for strongman style training at home or in a commercial gym.

Essential Lifting Equipment

Useful basics:

Solid barbell and weight plates
Bench and rack
A few dumbbells or adjustable dumbbells
One or two sandbags

With these, you can deadlift from the ground, squat, overhead press, row and carry. Sandbags and farmers style carries mimic many strongman implements without needing a full strongman gym.

Supportive Gear And Safety Kit

Supportive gear helps protect joints and improve performance when lifts get heavy:

Lifting belt for heavy pulls, overhead press and yoke style carries
Wrist wraps for pressing and log press
Knee and elbow sleeves for warmth and support
Chalk to improve grip during deadlifts, farmers walks and overhead events

We introduce these tools gradually as your lifts progress.

Strongman Gyms And Classes

Specialist gyms and classes are fantastic for learning events and staying motivated. In London, for example, Strength Ambassadors runs strongman style classes and team based training sessions in a friendly, coached environment.

Strongman Conditioning, Mobility And Recovery

To perform well and stay healthy, you need conditioning, mobility and recovery routines alongside heavy lifting.

Conditioning That Actually Helps Events

Strongman conditioning should support, not sabotage, your lifting. Helpful options are:

Sled or prowler pushes and pulls
Kettlebell swing and carry medleys
Barbell complexes or interval training with lighter weights and short rest periods

Short, intense efforts build event ready endurance without needing hours of long distance cardio.

Mobility For Overhead And Hip Dominant Lifts

Targeted mobility keeps technique strong and lowers injury risk. For strongman, important areas are:

Thoracic spine and shoulders for overhead work and log press
Hips and hamstrings for deadlifts, squats and stones
Ankle mobility for stable squats and yoke walks

A simple daily routine of five to ten minutes is usually enough if you stick to it.

Sleep, Nutrition And Rest Days

Recovery habits drive long term progress. Aim for:

Consistent sleep most nights
Adequate protein, carbs and healthy fats
Good hydration
One to two rest days per week, especially around event sessions

If your joints ache constantly, your reps fall apart and you dread sessions, we adjust the training load and recovery, not just “push through”.

Find And Enter Your First Strongman Competition

When you feel ready, entering a novice strongman competition is a brilliant way to test yourself and join the wider community.

You can use UK event directories, social media and Facebook groups to find novice, first timers and regional shows, then check weights and events to pick one that suits your current level.

On the day, expect 5-6 events such as log press, deadlift for reps, farmers walk, yoke, stones and maybe a sled or tire event. The main aims of that first show are to lift safely, learn, and set your own personal bests, not to beat everyone else.

Stay Safe And Enjoy The Strongman Community

If you focus on sound technique, gradual progression and listening to your body, you can enjoy strongman training for years. Working with a coach or physio is sensible if you have recurring pain, technical plateaus or ambitions to move towards higher level competitions.

Come along to our strength building classes to start your journey to a stronger body and mind, or you can find out more about our Strongman training sessions online. Our team of skilled instructors can help you reach your strength goals whether you’re a beginner or an experienced lifter.

You can also subscribe to our YouTube channel for more videos on how to enhance your core strength training!

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FAQs

Is strongman training only for men, or can women do it too?

Strongman is absolutely for women as well as men, and some of the best competitors in the world are women who started out with the same doubts you have right now. Your size or shape does not matter as much as your willingness to learn, turn up to training sessions, and build your strength step by step alongside other supportive athletes.

What if I am not very strong yet and doubt I belong around serious competitors?

Almost everyone arrives at their first strongman class worrying they are the weakest in the room, but that doubt fades quickly once you see how varied the abilities are and how friendly the competitors actually are. What matters is not the weight on the bar on day one, but the progress you make in your technique, confidence and consistency.

Does it matter if I never plan to compete in a strongman event?

No, it does not matter at all whether you ever step onto a competition platform; you can still enjoy strongman style training for fun, fitness and everyday strength. You can use the same movements as competitors, such as log press, carries and deadlift from the ground, but keep the weights and intensity at a level that supports your life rather than taking it over.

How To Become A Strongman [Beginner Guide]