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.
Strongman Beginner
If you’re new to strongman, this is where you should start.
This program is designed to:
- Build a solid strength base
- Introduce strongman implements safely
- Improve conditioning
- Teach movement patterns you’ll use for years
Perfect for:
- First-time strongman competitors
- Lifters transitioning from bodybuilding or powerlifting
- Anyone interested in learning the sport
Strongman Life
Not everyone wants to compete.
Strongman Life combines traditional strength training with strongman movements in a way that’s sustainable alongside work, family, and everyday life.
Perfect for:
- Busy professionals
- Parents
- Lifters who enjoy strongman training
- Anyone who wants to be strong without chasing competition
Strongman Giant Sets
If you’re short on time but still want productive workouts, Giant Sets are for you.
These sessions combine strength work with conditioning to improve work capacity while building muscle and athleticism.
Perfect for:
- Busy schedules
- Fat loss
- Improving conditioning
- Lifters who enjoy fast-paced training
Most workouts take 30–50 minutes.
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.
Strongman Is for Everyone
You don’t need to look like a professional strongman.
You don’t need to deadlift 700 pounds.
You don’t need years of experience.
Strongman is about becoming stronger than you were yesterday.
Progress is personal.
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.