Published September 04, 2023

5 Traditional Sports that can Benefit from Strength Training

5 Traditional Sports that can Benefit from Strength Training

Strength training is a fitness practice that involves lifting weights or using resistance to build and tone muscles. It's not just about bulking up; it's a versatile approach that can benefit people of all ages and fitness levels who participate in mainstream sports. 

In this blog, we'll explore the many advantages of strength training and how it can boost the skills and performance of any amateur and professional sportsperson. 

We have identified some of the most popular global sports. We will examine how they can benefit from strength training and suggest some beneficial exercises. 

This blog will focus on football, golf, tennis, cycling and American Football and show you how strength training can help you improve your game. 

Strength Training for Football

Strength training is a game-changer for players looking to elevate their performance on the pitch. It's the secret weapon that enhances key aspects of their game, starting with speed and agility. The Beautiful Game demands lightning-fast sprints and rapid directional changes, and strength training equips players with the leg power and agility needed to leave opponents in the dust. 

Additionally, it builds endurance, a critical asset in the world of football, enabling players to maintain their peak performance throughout a match. With stronger legs, players can unleash powerful shots and headers, contributing to goal-scoring opportunities. The reduced risk of injury is a significant advantage, as strong muscles and joints are less prone to common football-related injuries.

Squats for Leg Power: Squats build leg power by targeting quads, hamstrings, glutes, and lower back. Maintain form and lower your body until your thighs are parallel to the ground. Add weights for added challenge.

Lunges for Agility and Stability: Lunges enhance agility and stability, working quads, hamstrings, glutes, and calves. Step forward, bend your knees to 90 degrees, and return to start. Variations and added weights increase versatility.

Deadlifts for Total Body Strength: Deadlifts boost overall strength, targeting hamstrings, glutes, lower back, and core. Maintain proper form when lifting a barbell from the ground. Gradually increase weights for continued progress and injury prevention.

Strength Training for Golf

Strength training is perfect for golfers looking to improve their performance on the course. Strength training can unlock more distance off the tee. Building strength in your core, legs, and upper body can translate into a more powerful golf swing, sending the ball farther down the fairway. A stable core is crucial for a consistent and precise golf swing. 

You can enhance your balance and control during your swing by strengthening your core muscles, resulting in more accurate shots. Strength training can boost your muscular endurance, helping you stay sharp and focused throughout your round and reducing the risk of late-game fatigue affecting your swing.

Core Rotations for Swing Power: Core rotations are a golfer's best friend. They target the abdominal and oblique muscles, helping you generate power in your swing while maintaining balance and control. To perform this exercise, stand with your feet shoulder-width apart, hold a weighted object (dumbbell, medicine ball, or even a golf club), and rotate your torso from side to side, mimicking your golf swing. Engage your core and maintain proper form throughout the exercise.

Squats for Stability and Distance: Strong legs are key to stability and distance in golf. Squats target the quadriceps, hamstrings, and glutes. To execute a squat, stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and then return to a standing position. You can add weight by holding a dumbbell or a barbell for added resistance. Squats enhance your swing stability and contribute to powerful drives off the tee.

Pull-Ups: for Swing Control: Pull-Ups strengthen the latissimus dorsi muscles in your upper back and shoulders, which is crucial for maintaining control during your golf swing. Hang from a horizontal bar with your palms facing away, then pull your body upward until your chin clears the bar, and slowly lower yourself back down. This exercise will help you maintain proper posture and control throughout your swing.

Strength Training for Tennis


Strength training is the ace up a tennis player's sleeve to improve their game. This is about fine-tuning your body to handle the specific demands of tennis. Firstly, strength training can supercharge your power and speed, giving you the upper hand in rallies and serving. 

Stronger leg and core muscles mean you can move across the court faster, pivot swiftly, and generate more force in your shots. A stronger body promotes better balance and coordination, ensuring you're always in the correct position to return that tricky drop shot or smash a winning volley.

Power Rack Squats for Explosive Power: Set up your PIVOT power rack with the barbell positioned at chest height. Stand with your feet shoulder-width apart, step under the bar, and carefully lift it off the rack. Lower your body as if sitting back into a chair, ensuring your knees don't go past your toes. Then, explosively rise back up, driving through your heels. The power rack allows you to safely add weights to the bar, progressively increasing resistance as you build strength.

Medicine Ball Rotations for Core Strength: This exercise enhances rotational power, which is essential for forehand and backhand strokes. Hold a medicine ball with both hands, stand with your feet shoulder-width apart, and rotate your torso from side to side. Keep your core engaged throughout.

Resistance Band Rows for Upper Body Strength: Strengthening your upper body is crucial for serving and volleying. Attach a resistance band or TRX Trainer to a sturdy anchor like the PIVOT frame, grasp the handles, and pull them towards your chest, squeezing your shoulder blades together. This exercise targets your back, shoulders, and arms.

Strength Training for Cycling


Strength training is an often-overlooked secret weapon for cyclists looking to pedal their way to peak performance. Beyond the miles on the road, building strength in the gym can significantly boost your cycling game. First and foremost, it's all about optimizing power. Stronger leg muscles, particularly the quadriceps and hamstrings, provide the driving force behind each pedal stroke. This translates to increased speed, endurance, and the ability to tackle those challenging climbs with greater ease.  

A solid core is essential for stability and efficient energy transfer, allowing you to maintain a steady posture during long rides, ultimately improving your overall endurance. Furthermore, upper body strength aids in maintaining control of your bike, especially during off-road adventures and tricky descents. 

Power Rack Squats for Explosive Pedal Power: Maximize your home gym setup with power rack squats, an ideal exercise for targeting your quadriceps, hamstrings, and glutes, all crucial for generating powerful pedal strokes. Begin by setting up your power rack with the barbell at chest height. Stand inside the rack, place a barbell on your shoulders, and adjust the safety bars for added safety. With your feet shoulder-width apart, lower your body as if sitting back in a chair, ensuring your knees don't go past your toes. Then, explosively rise back up. As your strength progresses, incrementally increase the weight on your barbell.

Planks for Core Stability: Core strength is paramount for maintaining a stable cycling posture and can be developed without additional weights. For this exercise, no power rack or weights are required. Simply execute planks on the floor. Assume a push-up position with your forearms on the ground and your body forming a straight line from head to heels. Engage your core muscles to maintain this position for as long as possible.

Dumbbell Rows for Upper Body Control: Strengthen your upper body with dumbbell rows, particularly your back and shoulders. Utilize the dumbbells from your home gym. Stand inside the power rack, grasp a dumbbell in each hand, and bend at the hips while keeping your back straight. Execute rows by pulling the dumbbells toward your hips and squeezing your shoulder blades together. Gradually increase the weight of your dumbbells as you progress in building upper body strength.

Strength Training for American football

Strength training is the linchpin of any successful American football player's training regimen. It's the engine that powers those bone-crushing tackles and spectacular touchdowns on the field. One of the foremost advantages of strength training is its ability to enhance raw power. Football demands explosive strength, and this is where exercises like squats and deadlifts shine.

In addition to raw power, strength training plays a crucial role in injury prevention, a paramount concern in American football. A well-structured strength training program helps fortify muscles, tendons, and ligaments, reducing the risk of common football-related injuries like sprains, strains, and ligament tears. 

Barbell Squats for Explosive Leg Power: Utilize a barbell for squats to target the legs, core, and back muscles. Stand with your feet shoulder-width apart, place a barbell on your shoulders, and lower your body as if sitting back in a chair. Then, explosively rise back up. Gradually increase the weight on the barbell for added resistance.

Deadlifts for Lower Body Strength: Deadlifts are key for building lower back, glute, and hamstring strength, crucial for explosive acceleration and powerful plays. Begin with a barbell on the ground, stand with your feet hip-width apart, and lift the barbell while keeping your back straight. Lower it back down, maintaining proper form, and increase the weight progressively.

Triceps Dip for Body Strength: To perform triceps dips using dip bars, start by gripping the bars with your palms down and arms extended. Keep your feet together, bend your knees at a 90-degree angle, and lower your body by bending your elbows until your upper arms are parallel to the ground. Exhale as you push back up to the starting position. Repeat for your desired repetitions, building crucial upper body strength for American football's physical demands.