This program is built for endurance athletes especially triathletes and multisport competitors — who want to get stronger, more resilient, and faster without adding unnecessary bulk. With just three gym strength sessions per week, you’ll improve running and cycling economy, protect against common overuse injuries, and develop the power for hills, sprints, and strong finishes. All you need is basic gym equipment (barbell, dumbbells, pull-up bar, bands, medicine ball). Expect steady progress over 12–16 weeks that complements your endurance training. You’ll notice neuromuscular adaptations within 1–2 weeks, with meaningful strength and muscle gains developing between 8–12 weeks. Strength takes time to build, so stay patient and don’t be disheartened. This plan concludes at the 8-week mark if you need guidance or progression beyond this point, please reach out via my social media. I’m more than happy to help you take the next step.