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How To Build Muscle Safely For Your First Strongman Competition

Strongman competitions are often viewed as the ultimate in physical fitness and power. To be successful in a strongman competition, you will need to know the various lifts and have significant muscle mass. It is crucial that you train correctly to avoid injury and boost your chances of doing well in the competition. For your first time competing, it is unlikely you will win any prizes, but that doesn't mean you should head into it unprepared.

You should work on building muscle in the months leading up to your first strongman competition. It is essential to know how to do this safely and ensure that you give your body all it needs for recovery and healthy muscle gain. This article will explore how to gain muscle and prepare for your first strongman competition.

Set Your Goals

You will need goals to work towards to help you stay motivated in the gym. You could consider setting a target weight to lift or various lifts to complete safely. You can remind yourself of your goals regularly to help you stay on track.

Ensure You Have Good Form

Good form is crucial to prevent injury when lifting weights. You should ensure you know the different lifts you might encounter in a strongman competition and practice them frequently. Having good form is also essential to help you achieve the best performance.

It can help to watch videos of other strongmen to understand the correct form. You can also watch your own form in the mirror to ensure you are doing the lift correctly. It is best to practice the form without weights until you are sure you have it right. You could also ask others to watch as you lift to ensure your form is good.

Ask For Advice

Getting advice from a professional can be invaluable. You could consider joining an online forum for strongman competitors to get advice from others who have more experience. You could also consider getting some personal trainer sessions so that they can help you work more efficiently and give you tips and advice to work through more challenging lifts. Trainers can also be beneficial to spot you when doing lifts you aren't fully confident in yet.

Don't Neglect Cardio Workouts

Cardio is vital for well-rounded health and fitness, so it is crucial that you fit it into your routine. If the idea of hitting the treadmill bores you to tears, you could consider combining cardio with your weight training.

Carrying heavy objects can be a great way to improve your strength and do some cardio at the same time. You could start by doing laps carrying some moderately heavy weights. Again, form is crucial so ensure you carry them properly to avoid injury. You can also do this kind of training at home by carrying chopped wood or pushing wheelbarrows of heavy materials.

Understand How Long It Takes To Gain Muscle

Muscle gain is a complex process, and it is integral to doing well at a strongman competition. So, how long does it take to build muscle? Everyone will gain muscle at different rates depending on various factors. You can find out more about understanding muscle gains using the excellent information from supplement experts Ingredient Optimized. The key is being consistent in your workouts, and your nutrition, which is why supplements to enhance performance can be invaluable.

Choose The Right Gym

Unless you're lucky enough to be able to afford an at-home gym with all the equipment you might need to compete in a strongman, you will need to find a suitable gym. It is best to find a gym near your home to make it simple to get there and do your daily workouts. You should tour the gym in advance and ask your guide about any resources and equipment they have that might benefit your strongman goals.

Watch Strongmen At Work

Watching other strongmen can be a great way to prepare for your first competition. There are plenty of TV shows that follow strongman competitions, so there is a lot of content for you to watch to help you improve your own performance. You could also consider attending some competitions as a spectator. This can allow you to talk to strongmen in person and ask for their tips and advice on how to progress your own strongman career.

Sign Up To A Competition

Once you feel ready, you should sign up for a competition. There are plenty of competitions aimed at beginners in the strongman world. You probably won't be winning any prizes in your first competition, but it can be a fantastic learning experience.

You will come out of the competition with a clearer idea of how the competitions work and how to lift with an audience. It is a good idea to invite some trusted friends and family to cheer you on in your first competition. Consider signing up to a strongman competition that is a few months away to give yourself something to work towards.

Recover Safely

Recovery is vital to prevent injury and reach peak performance. You should rest between sets for several minutes to ensure you don't damage your muscles. Injury can put you out of the game for extended periods. You should recover as intensively as you work out. Doing some exercises like yoga in the days after an intense workout can be ideal.

Getting a massage can be a great way to soothe sore muscles and promote healthy recovery. You can also buy foam rollers for at-home massages. It is crucial to get proper sleep while training for a strongman competition, as sleep is vital to help you get the best performance out of your body. Aim to sleep at least seven to nine hours each night.

Eat A Full, Balanced Diet

Eating enough food is essential to help you gain muscle and stay energized while training. Brian Shaw, who has won the World's Strongest Man competition four times, eats 12,000 calories each day to remain as strong as possible.

You won't need to eat quite this much for your first ever amateur strongman competition, but you will still need plenty of fuel to help you reach peak performance. You should ensure you get plenty of protein and carbs to help you gain muscle effectively. Supplements can also be beneficial to help ensure you stay healthy.

Stay Positive

Staying positive is critical when working towards any fitness goal. Building muscle can feel like a daunting task, so staying motivated and keeping your outlook positive is crucial. It may help to take progress photos at regular intervals to see your improvements over time. It can also help to work out with others to foster a sense of camaraderie and community. You may find that some days training are easier than others, so it is crucial to take the good with the bad.


Training for a strongman competition can be intense. It can also be hugely rewarding as you see tangible results of your hard work. You should ensure that you prepare correctly and learn everything you need to know about competing and lifting safely. Watching others can be invaluable to help you learn about the proper form and what to expect from your first competition.

You should always seek advice from experts to ensure you make the right choices for your training and avoid causing yourself any injury. Building muscle is a marathon, not a sprint, so you should ensure that you have patience and dedication to meet your goals.

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