Starting your strength program

Strength programs can feel daunting where do you begin, what exercises should you do, how do you increase the load over time, and how should gym sessions fit alongside paddling? Here are some clear guidelines to help answer those questions.

Where to Start

Strength training usually begins before your paddling-specific block. This is when you:

• Build base strength.
• Correct imbalances.
• Add prehab to protect joints and tissues.

This foundation makes it much easier to maintain and progress strength as paddling load increases.

Weight Selection

Avoid the temptation to start with last season’s best lifts. Instead:

• Begin around 80% of your max.
• Example: If your best 5×5 bench press was 100 kg, start with 80 kg and build back up.
• This creates room to progress past your old numbers later, while gaining valuable volume at manageable loads.

Exercise Selection

Compound lifts are your foundation:

• Bench Press
• Pull-Ups / Chin-Ups
• Squats
• Deadlifts

These build total-body strength that transfers into paddling as it teaches you how to recruit more muscle to move more weight. Ie did you know while the bench press primary agonist is the chest/pecs, but the glutes, calfs, shoulders, and core are also engaged with correct form. Dead lift is also a lat activator, Pull ups are easier when the body is tight engaging the whole body.

Add support lifts for balancing out the muscles we don’t use so much in paddling or need extra work:

• Glutes
• Back extensions
• Shoulder extension
• Rotator cuff

Advanced athletes could incorporate gymnastics-style bodyweight strength, mastering control of your body under gravity.

Balancing Strength & Paddling

Strength training should support, not interfere with, paddling. Options include:

• Front-loading strength before paddling load ramps up.
• Tapering strength as paddling intensifies.
• Alternating heavy strength blocks/weeks with heavy paddling blocks/weeks

Progression Formula

Progress is rarely linear. Use:

• 2–3 week build-ups, followed by a deload week.
• Align deload weeks, with events both on and off the water
• Small, steady increases.
• Smart timing with paddling loads.

Next Steps

If you’re a beginner or starting structured training, my Grade 1 Course covers technique, strength, and a starter program with accountability. Link below. first section is free access, then sign up to the course access to complete the course.

For more structured sessions, check out the Strong Paddler Membership where you’ll find programs for all levels. As a member I can guide you on what session might suit you best and how to program it for best results.