Strongman Training For Skinny Guys

Strongman training may help you grow size and strength, but if you’re tiny like me, you’ll need to do a few things differently than ordinary lifters to succeed.

When you think about Strongman, you probably see massive giants going head to head, lifting ridiculously big weights, and moving bizarre items like aircraft and vehicles.

So, if you’re a small guy (or gal), the idea of training like a strongman might be scary, particularly if you’re new to weight lifting.

However, if you look at the best strongmen and Strongwomen, you will see that they all come from diverse backgrounds, but they all began out as novices at some time.

Strongmen come in all shapes and sizes, some smaller and some larger, so don’t rule yourself out if you think you’re too slender to start strongman training.

Even if you are thin, you may have the genetics to train and participate in strongman.

Is it possible to become large and strongman training if you’re skinny? Strongman training incorporates exercises that include the full body and are thus particularly efficient in creating a firm foundation of strength and fitness.

That being said, it’s critical not to overlook the fundamentals and ensure your diet is on order, particularly if you’re a slim lifter.

Let’s take a deeper look at what you need to keep in mind as a thin lifter embarking on your strongman training path to develop large and strong while keeping injury-free.

Can Skinny Guys Do Strongman?

Strongman training may help you grow size and strength, but if you’re tiny like me, you’ll need to do a few things differently than ordinary lifters to succeed. Even if you’re slim, you may have the genetics to train and participate in strongman.

What Are You Hoping To Gain From Strongman Training?

It’s important to answer this question honestly with yourself so you know what’s best for you depending on your personal objectives.

For example, if you want to bulk up and have a chiseled six-pack, strongman training may not be the ideal option to go.

Here’s an essay I created explaining the Difference Between Bodybuilding and Strongman.

Here’s what you can anticipate from strongman training

1- Physique

Strongman training entails a lot of shoulders, back, and grip exercises. You will also most likely acquire a massive physique with a robust back, broad shoulders, and strong forearms owing to the number of compound motions.

Although it is uncommon to see a strongman with a six-pack, this does not imply that they have weak cores. They do, in fact, have quite powerful cores. Here’s an essay I published on Why Do Strongman Look Fat.

2- Training

Because the training is often quite explosive, this will most likely transfer over to your other lifts.

Also, because of the heavy compound movements, the training is quite demanding on the central nervous system, so anticipate feeling pain between rest times, particularly if you’re new to this form of lifting.

Here are some nice strongman workouts to start with if you’re a slim lifter.

Strongman Training For Skinny Guys

1- Farmers Walk

This exercise is fantastic for increasing grip strength as well as back and trap strength. This exercise also benefits your core and stability muscles, as well as your fitness.

If you’re thin, don’t be concerned about gaining weight. You might start with dumbbells and gradually increase the weight as you develop.

2- Atlas sandbags or stones

If you have access to a set of atlas stones and a platform, stones will be fantastic for strengthening your back, grip, and arms.

For additional information, see this page on What Muscles Do Atlas Stones Work.

If stones are not an option, a sandbag will suffice. The same logic applies, and if you don’t have a platform to carry it, you may hoist it onto your shoulder.

Sandbags are also fairly popular in contests, so it’s best to get acclimated to them sooner rather than later.

3- Log Press

Again, logs are a regular event in competitions and are excellent for strength development. This is due in part to the fact that you must first clean them off the floor, which needs a significant amount of core strength and energy.

Not to mention the strength required to force it aloft.

Focus on technique above everything else as a slender lifter. Don’t be concerned about going heavy. Simply practicing the clean and press can help you gain strength rapidly.

If it becomes too easy, attempt to increase repetitions rather than weight. This is more representative of how a competition would unfold with repetitions in one minute, and it will also enhance your fitness.

After you’ve completed these two steps, you may begin increasing weight.

4- Front squat

Front squats are more difficult than traditional squats since the weight is in front of you rather than behind you.

Front squats will help you build a strong core, which will carry over to your cleans for the log press and loading stones.

5- Dumbbell Farmer’s walks

As previously said, they are excellent for growing strength and muscle and may be performed with smaller weights until you get used to the action.

6- Standing dumbbell press

Standing dumbbell press is considerably more difficult than sitting dumbbell press.

Furthermore, as a slender lifter, you may work your way up by starting with weights that are comfortable for you.

You may practice them single-handed to focus on your core and stability, which will help you with strongman training, particularly with the circus dumbbell.

Don’t Ignore The Basics

Just because you want to go into strongman doesn’t mean you should neglect the fundamentals. In fact, even at the highest level, almost all strongman athletes will include the fundamentals into their training plans.

This includes barbell and dumbbell exercises, as well as complex movements such as squats and deadlifts.

In fact, as a tiny lifter, I’d advocate doing 80-90 percent of your training with barbells and dumbbells and never missing a session (even if it’s leg day!)

Everyone is different, and your training will be greatly dependent on your unique circumstance and preferences, however, I would suggest introducing strongman moves into your regular practice as an extra activity or to replace comparable ones.

You may, for example, include log presses into your shoulder exercises or farmer’s walks into your back or pull routines.

Injury Prevention

This is vital to remember as a slim lifter while beginning strongman training.

There is a common misconception in strongman training that you must push yourself as hard as possible and lift really big weights right away.

It doesn’t help that strongmen are inherently competitive, which drives them to lift more than the guy next to them.

Because you don’t have a stable foundation to work from as a slim lifter, you’re more vulnerable to injury than most typical lifters.

This is particularly true given how rigorous and demanding strongman training is on the body.

This isn’t meant to scare you off, since strongman training may help you gain strength and size in a safe and efficient manner.

Simply go at your own pace. Don’t hurry towards lifting higher weights. Prioritize solid clean form in your strongman (and standard) training.

Also, be prepared for weariness and stiffness on rest days as a result of this form of an intense compound exercise. It doesn’t get any easier as you grow; instead, you grow better and stronger at coping with it.

Weight Classes and Competition

Most individuals who undergo strongman training are preparing for a future tournament.

Competing and becoming a strongman go hand in hand.

This isn’t to suggest you have to be an exceptional or experienced strongman to participate, but tournaments are graded based on experience. (Open, interns, newcomers, first-timers)

I put created a complete chart as well as an essay on How Strong Do You Have to Be to Compete in Strongman.

Keep in mind that strongman events are divided into weight categories as well as degrees of expertise.

These include u80kg/u176lbs, u105kg/u231lbs, u90kg/u198lbs, and men’s opens.

So, if you’ve been thinking that you’re too little to compete, this should alter your mind.

It’s also worth mentioning that while participating in these reduced weight categories, athletes are more mindful about how much fat they carry in order to achieve the weight that’s optimal for them. As a result, seeing strongmen with a lot of fat on them is considerably more uncommon.


Strongman training can help you get larger and stronger as a slim lifter.

But don’t get sucked into ego-lifting and attempting to run before you can walk.

Strongman, like any strength training, is a personal growth trip that should not be rushed, particularly if you want to lift for the long term and prevent injury.

Aim to consume enough high-quality food to fuel your exercises, assist in recuperation, and help you gain size and strength.

That being said, don’t put too much pressure on yourself by believing you have to bulk out to 280 pounds to compete, since there are many events at all levels of expertise and weight categories.

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