The Best Total Body Gym Workout For Runners To Get Strong

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

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 with dumbbells, kettlebells, resistance bands, or machines, there’s a way to make it work for you.

In this guide, 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.

How Important Is Strength Training For Runners?

Weight training has a lot of excellent benefits for runners, including developing strength, power, and speed,¹HARRIS, 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 performance²,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 decrease the risk of overuse injury by improving muscle imbalances. 

When Should Runners Do Strength Training?

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 an actual recovery day the following day, rather than spreading out all of 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 repetitions of each strength exercise and slowly 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 needs to work independently and can’t compensate with its dominant side.

1. Place the instep or flexed toes on the step behind you, whichever position is more comfortable for you. 
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 have 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 or RIP for this exercise. You could also perform this with a large exercise ball which you could pull in and push 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 and lift your hips and back off the floor; shoulder blades and arms stay on the ground to help control your 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 hamstring 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 add difficulty, you can lower down into a complete squat, 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 weight on your heels, engage your core and pull your chest toward the handles, bending your elbows and squeezing your shoulder blades 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: Remember, to make the exercise easier, take a few steps back, so you are in a more upright position. 

#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, no worries! 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 for the end of our sessions. A tabata of burpees! This is a total body workout to end your sessions 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
  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
• 2
  ,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