DIGITAL ISSUE
Why endurance athletes are 'making a mistake' if they're not strength training, says record-breaking ultra-triathlete
James 'The Iron Cowboy' Lawrence says if you're not lifting weights, you're at risk
IF YOU THINK endurance athletes don’t need to lift weights, James Lawrence – aka The Iron Cowboy, aka the man who completed 100 Ironman triathlons in 100 days – has some news for you.
‘Endurance athletes: if you’re not lifting, you’re making a mistake,’ Lawrence says on a recent episode of the UK Men’s Health Podcast.
“I attribute my ability to stay in the game to strength training. I’m durable, more resilient. I’ve been in massive bike crashes and walked away because I had the muscle to absorb the impact.’
Historically, endurance sports and strength training were seen as separate worlds. Runners, cyclists, and triathletes focused on logging miles, while lifters stuck to the gym. But research – and Lawrence’s own experience – shows that hybrid training is the key to longevity, both in sports, and life.
Strength work doesn’t just build muscle. It fortifies joints, improves bone density, and helps prevent injuries that sideline endurance athletes. ‘One of the biggest risks as you get older is losing strength,’ Lawrence says. ‘One study even found that quad size and strength were linked to longevity. The bigger your quads, the longer you live.’
Many endurance athletes still avoid the weights room, citing a fear that it will slow them down. Lawrence, who himself cuts quite an imposing figure, dismisses that myth. ‘If I wanted to win a world championship, yeah, I’d probably have to lose some size. But I’m not training to be the lightest, I’m training to be the strongest version of myself.’
His advice? Keep it simple. ‘You don’t need to spend hours in the gym. Hit the big lifts – squats, deadlifts, presses – focus on mobility, and be consistent.’
The message is clear: If you want to go the distance – whether in an Ironman or just staying active as you age – you need to pick up the weights. Because real endurance isn’t just about how far you can go on the tarmac, it’s about making sure you can keep going for life, and that requires strength.
Ready to take the next step and start planning an IRONMAN? Find more information on how to get started here.
