Getting Started with Strongman Training: A Beginner's Guide

Strongman training has exploded in popularity over the past decade, and for good reason. Unlike traditional gym workouts that focus on isolated muscle groups, strongman training develops functional strength through real-world movements like lifting heavy stones, carrying loaded implements, and pulling massive weights.

What is Strongman Training?

Strongman training is a strength sport that tests athletes across multiple disciplines using unconventional implements and movements. Unlike powerlifting, which focuses on three specific lifts (squat, bench press, deadlift), strongman competitions feature a variety of events that change from contest to contest.

Common strongman events include atlas stone lifts, log press and clean, yoke walks, farmer's walks, frame carries, truck pulls, and tire flips. Each event challenges different aspects of strength, from raw power to grip endurance to cardiovascular conditioning.

Essential Equipment for Strongman Training

One of the biggest barriers to entry for strongman training is access to specialized equipment. Most commercial gyms do not have atlas stones, logs, or yokes. That is where Iron Warrior Gym stands out. Our facility is fully equipped with professional-grade strongman implements including multiple weight classes of atlas stones, competition logs, adjustable yokes, farmer's walk handles, and more.

Building Your Foundation

Before diving into strongman-specific training, you need a solid strength foundation. We recommend that beginners spend at least a few months building base strength through fundamental movements like squats, deadlifts, overhead presses, and rows. These compound movements develop the raw strength and movement patterns that translate directly to strongman events.

What to Expect in Your First Strongman Workout

Your first strongman training session will likely feel different from anything you have done before. The movements are unfamiliar, the implements feel awkward, and you will use muscles you did not know existed. This is completely normal. Every strongman competitor started exactly where you are now.

A typical beginner strongman workout at Iron Warrior Gym might include a warm-up focused on mobility and activation, technique work on one or two implements with light weights, a main training block focusing on a specific event, and conditioning work to build work capacity.

Common Beginner Mistakes to Avoid

The most common mistake beginners make is trying to do too much too soon. Strongman training is demanding on your body, particularly your grip, lower back, and core. Jumping into high-volume training before your body is ready leads to overuse injuries and burnout.

The Iron Warrior Gym Advantage

What sets Iron Warrior Gym apart is our community-focused approach to strongman training. We are not just a gym—we are a family of athletes who support each other through every lift, every competition, and every personal record. Our veteran-owned facility maintains the discipline and camaraderie of military service while welcoming athletes of all backgrounds and experience levels.

Getting Started Today

Ready to begin your strongman journey? The first step is simple: show up to one of our Saturday strongman seminars. No registration required, no pressure, just come learn and try the equipment. The seminar is free, and a day pass is only $20 if you want to train afterward.

You can also schedule a gym tour and goal assessment by contacting owner Thomas Haderlie at 307-921-3438 or [email protected]. We will discuss your fitness background, goals, and how strongman training can help you achieve them.