Strength Training for Gymnasts

Strength training for gymnastics is a lot different than strength training for other sports. Gymnasts need to be very flexible, so they have to be careful how big they get their muscles. There are several strength training exercises that can be beneficial to gymnasts.

Core Muscles

It's very important for gymnasts to have a strong core. Core muscles help with their balance when performing routines. Sit-ups and side bends will help strengthen abdominals and lower back muscles. More advanced workouts for core muscles include performing these exercises on a stability ball.

Leg Muscles

A lot of gymnastics routines involve running and jumping. That is why leg muscles are very important. Running stairs will help increase leg strength, but will also be hard on joints and knees. Use a leg press machine or leg extension machine to increase leg strength. Remember that lifting lighter weights for more repetitions will increase muscle endurance and heavier weights increase muscle mass. Olympic lifts like power cleans and snatches will increase leg explosion but should only be done by more advanced and older athletes.

Upper Body Muscles

Routines like the parallel bars require extremely strong upper bodies. Many gymnasts like to perform push ups and pull ups to increase their upper body strength. Curls and triceps extensions are two popular exercises to increase arm strength. Military presses with dumbbells will increase shoulder strength. For a more advanced workout, perform as many exercises in a row as you can with dumbbells. This will help increase muscle strength, but also muscle endurance.