Welcome
Welcome to The Strongman Lab.
If you’ve found your way here, chances are you’re interested in getting stronger. Whether you’re preparing for your first strongman competition, looking for a new way to train, or simply enjoy lifting heavy things, you’re in the right place.
Strongman Lab was created with one simple goal:
To provide free, practical strongman programming that fits your life—not the other way around.
There are no memberships, no subscriptions, and no hidden “premium” programs. Everything here is designed to help you become stronger while enjoying the process.
Which Program Is Right for You?
Everyone trains for different reasons, which is why Strongman Lab offers multiple programming styles. Look at the descriptions of each program and see which fits you the best.
How to Use the Programs
Each program page includes:
- Equipment needed
- Exercise substitutions
- Progression guidelines
- Sample weeks
- A downloadable PDF
Download the PDF and keep it on your phone or print it for the gym.
The website explains the “why,” while the PDF is your training guide.
Progressing the Program
Strength is built through consistency.
For the main lifts:
- Complete all prescribed sets and reps with good technique.
- Add 5 pounds the next time that exercise appears.
For accessory work:
- Increase repetitions before increasing weight.
- Leave 1–2 repetitions in reserve (RIR) on most sets.
Remember:
Small improvements every week add up over months and years.
Don’t Worry About Equipment
One of the biggest misconceptions about strongman is that you need a warehouse full of equipment.
You don’t.
Every program includes substitutions for common implements.
No axle?
Use a barbell with Fat Gripz.
No yoke?
Use a loaded barbell carry.
No stones?
Use a heavy sandbag.
The goal is to train the movement, not obsess over having perfect equipment.
Recovery Matters
Getting stronger doesn’t only happen in the gym.
Prioritize:
- Sleep
- Quality nutrition
- Hydration
- Walking, biking, rowing, or hiking on recovery days
Recovery allows you to train harder tomorrow.
This Is Only the Beginning
Strongman Lab will continue to grow.
Future additions include:
- More free training programs
- Articles
- Training calculators
- Progress tracking tools
- Competition resources
- Programming guides
The goal is to build one of the best free strongman resources available.
Have Questions?
If you have questions about the programs, exercise substitutions, or strongman training in general, I’d love to hear from you.
Instagram: @thestrongmanlab
Email: [email protected]
Strongman has always been built on a community of people willing to help each other, and I hope Strongman Lab becomes a small part of that tradition.