Total Body Gym Workout For Runners: 5 Lifts + The Strength Truth

We’ve all heard it—strength training is important for runners. And guess what? It’s true. Strength training not only helps us get stronger and run more efficiently, but it also plays a significant role in staying injury-free, especially as mileage increases.

As a running coach, I encourage my athletes to include two strength sessions a week in their training plan. You don’t need a fancy setup either. Whether you prefer simple bodyweight moves at home or you like hitting the gym, there’s a way to make it work for you.

I’ll break down why weight lifting is a game-changer for runners, what kinds of exercises to focus on, which muscle groups matter most, and how to structure a solid total-body gym workout.

Plus, I’ll walk you through the routine with clear instructions and demo videos to help you get started right away.

The Honest Truth About Total-Body Gym Workouts For Runners

The full-body gym session is one of the highest-leverage non-running activities a runner can do, but the version that actually improves running is narrower than the bodybuilding-derived popular framing. Heavy compound lifts plus targeted accessory work delivers running-economy gains and injury reduction that no amount of cycling, yoga, or band-only training matches. Knowing which sessions actually transfer prevents wasted gym time on movements that don’t make you faster.

Heavy compound lifts: where the strongest evidence sits

Beattie and colleagues’ systematic review of strength training in trained endurance athletes documented running-economy improvements of 2–8 percent over 8–14 weeks of heavy resistance training (squat, deadlift, hip thrust at greater than 80 percent 1RM) without negative effects on VO2max ¹Beattie K, Kenny IC, Lyons M, Carson BP. The effect of strength training on performance in endurance athletes. Sports Med. 2014;44(6):845-65.. The mechanism is partly increased tendon stiffness (improving elastic-energy return), partly improved rate of force development (faster ground contact), and partly motor-unit recruitment efficiency. Suchomel and colleagues confirmed in their broader review that maximal strength is foundational to athletic performance across endurance and power-dominant sports, with the strongest gains in athletes new to heavy lifting ²Suchomel TJ, Nimphius S, Stone MH. The importance of muscular strength in athletic performance. Sports Med. 2016;46(10):1419-49.. The clean session structure for runners: 3 sets of 4–6 reps at greater than 80 percent 1RM on squat, deadlift, hip thrust, and one upper-body push and pull, twice weekly.

The injury-reduction evidence is dose-responsive

Lauersen, Bertelsen, and Andersen’s 2014 meta-analysis found strength training (not stretching) reduced sports injuries by approximately 50 percent and overuse injuries by approximately 33 percent, with the effect dose-responsive to training volume and intensity ³Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-7.. The 2018 update extended this finding to running specifically, with hip-abductor and posterior-chain work showing the largest single effect on lower-extremity overuse injury ⁴Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries. Br J Sports Med. 2018;52(24):1557-63.. The implication: a runner who lifts twice weekly with progressive overload is reducing their injury risk by an amount that no other single intervention can match. The dose floor is two sessions per week of 20–30 minutes; below that, strength-adaptation signal is too weak to drive measurable change.

The 5 movements that earn their keep

The runner-specific lift menu narrows considerably from the bodybuilding template. The five highest-yield movements are: back squat (or trap-bar deadlift if knee issues), barbell hip thrust, single-leg variants (Bulgarian split squat or single-leg deadlift), one heavy upper-body push (bench press or overhead press), and one heavy upper-body pull (pull-up or row). Plyometric work — box jumps, broad jumps, bounding — layered onto strength sessions improves running economy beyond what heavy lifting alone delivers, with measurable gains in 6–9 weeks ⁵Saunders PU, Telford RD, Pyne DB, et al. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res. 2006;20(4):947-54.. The Schoenfeld synthesis of hypertrophy training shows that progressive overload is the primary driver of strength and muscle gains; bands and bodyweight movements deliver progression but cap out earlier than free weights for the heavy compound work ⁶Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857-72..

Programming around the running schedule

The concurrent-training literature has refined how to program strength and running together. Wilson and colleagues’ meta-analysis showed that high-volume strength performed within a few hours of a hard run blunts the strength response (interference effect), with the impact larger for hypertrophy and maximal strength than for endurance ⁷Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012;26(8):2293-307.. The cleanest stack is strength on hard-running days separated by 3–6 hours, so easy days stay easy and adaptive overload concentrates on the same physiological day ⁸Coffey VG, Hawley JA. The molecular bases of training adaptation. Sports Med. 2007;37(9):737-63.. The Schoenfeld review on close-to-failure training shows that working sets need to reach 1–3 reps in reserve to drive maximum adaptation; junk volume that doesn’t approach failure produces almost no strength gain and accumulates fatigue without benefit ⁹Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508-23..

When the gym session does more harm than good

Three patterns reliably make gym sessions counterproductive for runners. First, sessions that prioritize bodybuilding-style hypertrophy volume at the expense of compound-lift quality — the runner accumulates muscle and fatigue without the running-economy gains. Second, gym sessions on easy run days that turn easy days into moderate-load days, displacing the recovery margin that polarized training depends on. Third, lifting that pushes total weekly load beyond what fueling supports — chronic low energy availability suppresses adaptation, raises injury risk, and produces the cascade described in the RED-S consensus ¹⁰Mountjoy M, Sundgot-Borgen JK, Burke LM, et al. IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. Br J Sports Med. 2018;52(11):687-97.. The honest reading: a runner who lifts twice weekly with heavy compound lifts plus brief plyometric work is investing 60–90 minutes per week for benefits no other intervention matches; a runner who turns gym sessions into endurance circuit work is mostly converting them into more easy-pace mileage with extra fatigue.

Why Strength Training Is A Game-Changer For Runners

Weight training has a lot of excellent benefits for runners, including developing strength, power, and speed,¹¹HARRIS, G. R., STONE, M. H., O’BRYANT, H. S., PROULX, C. M., & JOHNSON, R. L. (2000). Short-Term Performance Effects of High Power, High Force, or Combined Weight-Training Methods. The Journal of Strength and Conditioning Research, 14(1), 14. https://doi.org/10.1519/1533-4287(2000)014%3C0014:stpeoh%3E2.0.co;2 all aspects which can improve our running performance¹²,Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review. Journal of Strength and Conditioning Research, 22(6), 2036–2044. https://doi.org/10.1519/jsc.0b013e318185f2f0 running economy and time to exhaustion. 

It can also reduce the risk of overuse injuries by addressing muscle imbalances. 

Whether you join a gym or work out from the comfort of your home, two full-body strength training workouts per week should be sufficient to reap the benefits while not overdoing it.

If running is your priority, I suggest doing your running workout first thing in the morning and then strength training later in the afternoon, allowing your body time to recuperate. 

Although there are different coaching methods, I prefer to run my more difficult workouts on the same days I strength train.

This allows for an actual recovery day the following day, rather than spreading your challenging workouts throughout the week and never giving your body a chance to recuperate for the next tough workout. 

Strength training workouts can range from 30 minutes to an hour, depending on your timetable. They should include a dynamic warm-up and total-body workout exercises that cover all muscle groups.

If you are a beginner, start with two sets of eight reps each for each strength exercise, and gradually work up to three sets of 12 reps. 

You will need access to kettlebells, dumbbells, and a suspension device such as a TRX or RIP for this workout.

11 Total Body Gym Workout Exercises For Runners

#1: Kettlebell Goblet Squat 

You are most likely familiar with the bodyweight squat. Here, the technique is just about the same, but with some added weight for an extra boost.

1. Stand tall with your feet a bit wider than hip-width apart and your toes slightly turned out. 
2. Hold a kettlebell to your chest, keeping your elbows together, shoulders back, and chest up.
3. Bend at the knees and hips as you sit back until your thighs are parallel to the floor. 
4. Extend your knees and hips, returning to your initial standing position.
5. Repeat for the desired number of reps.

#2: Bulgarian Split Squat With Dumbbells

Unilateral exercises, or exercises where you work one side at a time, are excellent for fixing muscle imbalances. Each leg or arm must work independently and can’t compensate for the dominant side.

1. Place the instep or flexed toes on the step behind you, whichever is more comfortable. 
2. Lower the knee of your back leg down to the floor.
3. Your front leg should be at 90 degrees in front of you in a lunge position. Most of your weight should be on your front foot.
4. Extend your back knee, lifting yourself from the ground. 
5. Drop back down into the starting position.
6. Repeat for the desired number of reps.
7. Repeat on the other leg.

Note: Ensure your front foot is placed far enough away that your knee does not pass in front of your toes when in a flexed position. 

If you need to start with a more accessible version, you can do reverse lunges and work up to elevating your back foot.

#3: Hip Thrust Dumbbells

This exercise is a step up from your run-of-the-mill glute bridge.

You will need a bench and a dumbbell or kettlebell, or maybe even two, depending on your fitness level and strength. 

1. Begin by sitting on the floor with the bench behind you, knees bent, and heels on the floor. 
2. Place your shoulders on the edge of the bench and your dumbbell or kettlebell in your lap.
3. Engage your core, drive through your heels, and lift your hips upward until you are entirely extended. 
4. Hold this position for a second or two as you engage your glutes. 
5. Lower down to your starting position in a controlled manner. 
6. Repeat for the desired number of reps.

Note: You can also perform this exercise unilaterally, working one leg at a time. 

#4: Suspension Hamstring Curl 

You will need a suspension device, such as a TRX, for this exercise. You can also perform this with a large exercise ball, pulling it in and pushing it back out. 

1. Set the suspension device straps to about one foot above the floor. 
2. Lie on your back and place your heels into the suspension straps. 
3. Extend your legs. 
4. Engage your core, lift your hips and back off the floor, and keep your shoulder blades and arms on the ground to maintain stability. 
5. Maintaining this position, pull your heels towards your glutes. 
6. Return to your starting position by extending your legs in a controlled manner. 
7. Repeat for the desired number of reps.

Note: If you don’t have access to this equipment, you could also work your hamstrings by doing deadlifts, either with dumbbells or a barbell.

#5: Elevated Single-Leg Calf Raise With Dumbbells 

For this exercise, you will need a plyometric box, a step, and a set of dumbbells or kettlebells. 

1. Step up onto the box with both feet with a kettlebell in each hand.  
2. Let your right heel hang off the edge of the box as you maintain your weight on the ball of your foot.
3. Push up on the ball of your right foot as high as possible, holding the top position for a second or two. 
4. Lower back down to your starting position, where your heel drops below the box’s edge. 
5. Repeat for the desired number of reps.
6. Repeat on the other side. 

Note: To increase the difficulty, you can place your left foot on your right calf while performing the exercise.

#6: Dumbbell Thrusters 

What I love about thrusters is that they are a complex exercise that simultaneously works your upper body and lower body.

You’ll work your glutes, quads, hamstrings, back, shoulders, and triceps, to name a few. For this exercise, you will need a set of dumbbells. 

1. Stand tall with your feet hip-width apart, a dumbbell in each hand. 
2. Place the dumbbells at chest height, palms facing each other. 
3. Lower down, bending your knees.
4. In one powerful movement, drive through your heels and raise yourself back up to a standing position, pushing your dumbbells overhead. 
5. Repeat for the desired number of reps.

Note: To increase difficulty, lower into a full squat with your thighs parallel to the floor.

#7: Chest Press 

1. Lie on a bench, flat on your back, with your feet flat on the floor. 
2. Hold a dumbbell in each hand, one on either side of your chest. 
3. Extend your elbows and push the dumbbells up directly over your shoulders. 
4. Lower them back to your starting position in a controlled movement. 
5. Repeat for the desired number of reps.

Note: To work on muscle imbalances, you may also do this exercise unilaterally, extending one arm at a time and alternating. 

#8: Suspension Row

Let’s move back to our suspension device for this one. 

1. Take hold of the suspension device handles, one in each hand, palms facing each other. 
2. Step back, with your feet hip-width apart, until your elbows are completely extended, reaching out in front of you. Depending on your fitness level, your starting position will vary. If you are advanced, your body can be parallel to the ground, while if you are a beginner, your body will be more at a diagonal, taking some weight off. 
3. With your shoulders back and your weight on your heels, engage your core and pull your chest toward the handles, bending your elbows and squeezing your scapulae together. 
4. Hold this position for a second or two, and lower yourself back to your starting position in a controlled motion. 
5. Repeat for the desired number of reps.

Note: To make the exercise easier, take a few steps back to maintain a more upright posture. 

#9: Chin Up

In this video, the athlete is demonstrating a paused chin-up to emphasize grip strength. However, you can also perform chin-ups in a smooth, continuous motion.

1. Grab a chin-up bar with your palms facing you (a supinated grip), hands about shoulder-width apart. Start from a dead hang with arms fully extended and your legs off the ground.
2. Engage your core and squeeze your shoulder blades together as you pull yourself upward, aiming to get your chin above the bar.
3. Pause briefly at the top, then lower yourself back down in a controlled manner until your arms are fully extended again.
4. Repeat for the desired number of reps.

Beginner Tip: If you’re not yet able to do a full chin-up, don’t worry. You can build strength using a suspension device, an assisted chin-up machine at the gym, or a resistance band looped under one foot to help lift some of your body weight.

#10: Side Plank With Thoracic Rotation

1. Start in a side plank position. Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Lift your hips off the ground so your body forms a straight line from head to heels.
2. Extend your top arm toward the ceiling. Reach your top arm straight up so it’s perpendicular to the ground, keeping your chest open and your core engaged.
3. Rotate your upper body. Slowly thread your top arm under your torso, rotating your upper back (thoracic spine) as you twist toward the floor. Your shoulders and chest will follow the movement.
4. Reverse the motion, untwisting and reaching your arm back up to the starting position. Try to keep your hips steady and avoid letting them sag.
5. Perform controlled reps on one side, then switch to the other.

#11: Burpee

Let’s finish with a metabolic workout at the end of our sessions. A tabata of burpees. This is a full-body workout to end your session with a kick.

1. Stand with your feet shoulder-width apart, arms relaxed by your sides.
2. Lower into a squat and place your hands flat on the ground in front of you, just outside your feet.
3. Jump both feet back so you land in a high plank position. Your body should form a straight line from head to heels. Keep your core engaged.
4. For a full burpee, lower your chest to the floor for a push-up, then push back up to plank. (Skip this step if you’re modifying.)
5. Jump your feet forward to return to the squat position, landing softly.
6. Explosively jump straight into the air, reaching your arms overhead.
7. Land softly and immediately begin the next rep.

In this case, a Tabata would be 20 seconds on, 10 seconds rest for 4 minutes straight. 

There you have it. A full body gym workout for runners for you to try out at your local gym or your very own home gym if you have the necessary equipment. 

If you are looking to work specifically on your core, you can also check out our core workout for runners:

12 Great Core Exercises For Runners

References

• 1
  Beattie K, Kenny IC, Lyons M, Carson BP. The effect of strength training on performance in endurance athletes. Sports Med. 2014;44(6):845-65.
• 2
  Suchomel TJ, Nimphius S, Stone MH. The importance of muscular strength in athletic performance. Sports Med. 2016;46(10):1419-49.
• 3
  Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-7.
• 4
  Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries. Br J Sports Med. 2018;52(24):1557-63.
• 5
  Saunders PU, Telford RD, Pyne DB, et al. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res. 2006;20(4):947-54.
• 6
  Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857-72.
• 7
  Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012;26(8):2293-307.
• 8
  Coffey VG, Hawley JA. The molecular bases of training adaptation. Sports Med. 2007;37(9):737-63.
• 9
  Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508-23.
• 10
  Mountjoy M, Sundgot-Borgen JK, Burke LM, et al. IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update. Br J Sports Med. 2018;52(11):687-97.
• 11
  HARRIS, G. R., STONE, M. H., O’BRYANT, H. S., PROULX, C. M., & JOHNSON, R. L. (2000). Short-Term Performance Effects of High Power, High Force, or Combined Weight-Training Methods. The Journal of Strength and Conditioning Research, 14(1), 14. https://doi.org/10.1519/1533-4287(2000)014%3C0014:stpeoh%3E2.0.co;2
• 12
  ,Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review. Journal of Strength and Conditioning Research, 22(6), 2036–2044. https://doi.org/10.1519/jsc.0b013e318185f2f0