Many triathletes don't like to do strength training. Between squeezing in swimming, biking, and running workouts, who has the time to lift weights?

There's also the idea that lifting weights makes one to look like Arnold Schwarzenegger.

The truth is strength training will improve your performance and prevent injuries - and it won't make you muscle bound (one has to work hard to get that "Arnold" look).

All people (not only triathletes) should sneak strength training into their lives.

There are a lot of different options for strength training. You can use your own bodyweight. If you have resistance bands, you can use them. Some people enjoy using kettlebells.

One of my favorite ways to strength training is through dumbbells. To do this workout you only need one weight of dumbbell and 10 minutes.

Note: To find out what kind of dumbbell you need, first perform this strength test. Go to a store that has multiple size dumbbells. Find a weight that allows you to do 12 bicep curls and 12 side raises (see below in this article for more detail on these exercises).

The Program

Here's how to do this training program:

1. Pick two exercises from each group in the following section.
2. Start by doing 10 reps of each exercise you pick.
3. As your strength increases, add additional sets. Thus, for the first set, you do the exercises you pick 10 times. Rest a minute. Do a second set if you can.
4. Work up to three (or more) sets.

The following summarize the exercises you'll be performing in this program.

Lower Body (Good for Running and Cycling)

• Lunge: Hold the dumbbells at your side. Step forward (lunge) with one leg. Land on your heel and then your forefoot. Bend your knees to lower your body. The knee of your rear leg should almost touch the floor. The knee of the front leg should be directly above your knee. Return to the starting position.
• Sumo Squat: Hold one dumbbell with both hands, at the weighted end. Have both hands around waist height. Take a wide stance. Gradually lower yourself by bending at the knees and hips. Return back to the starting position.
• Toe Raises: Hold the dumbbells at your sides. Raise yourself onto your toes. Lower yourself again.
• Straight Leg Deadlifts: Hold the dumbbells down and in front of your body. With your knees straight (but not locked), lower the dumbbells in front of you toward your feet. Keep your back straight and shoulders back. Lower the weight. You'll notice a stretch in your hamstrings (back of the legs). Return to the starting position.

Shoulders (Good for Swimming)

• Shoulder Press: Hold the dumbbells up and by your shoulders. Keep your elbows below your wrists. Then, push the dumbbells up over your head. Lower the weight and repeat.
• Side Raises: Hold the dumbbells with both hands at your sides with your elbows slightly bent. Move your arms to the side, like you're flapping wings. Your palms should be facing down at the top of the position. Return to the start.
• Front Raises: Hold the dumbbells with both hands in front of you. Raise your arms together in front of you, straight out from your collar. Return to the starting position.
• Shoulder Shrugs: Hold the dumbbells with both hands at your sides. Shrug your shoulders up and then down again.
• Upright Rows: Hold the dumbbells with both hands at your sides, palms forward. Raise them up by bending your elbow. Your palms should remain forward. Return to the starting position.

Arms (Good for Swimming and Running)

• Bicep Curl: Hold the dumbbells at your sides, with your palms facing up. Raise both dumbbells together by bending your elbows. Return to the starting position.
• Hammer Curl: Hold the dumbbells at your side, with your palms facing your hips. Raise both dumbbells together by bending your elbows. Return to the starting position.
• Tricep Kick-backs: Bend over slightly with the dumbbells at your side, elbow slightly bent. One arm at a time, move the dumbbell back by straightening the lower part of your arm. You should feel this in your tricep muscle.

Do this workout once or twice a week, and you'll find all areas of your triathlon improving. Also, a little strength training will help you look great in your race day outfit!