Strength

Strength training, built for the outdoors

Strength is coached differently from endurance. Instead of one long build, it starts with a question: what are you training for? Pick a focus and the routines reshape around it, so a runner is not handed a cyclist's plan. Here are all thirteen, free to read and print.

What are you training for?

Six focuses, each a different answer to that first question a trainer asks:

• EverydayBalanced, functional strength for a life outdoors.
• CyclingLegs that climb and a trunk that holds the line.
• Running & hikingSingle-leg stability and ankles that shrug off miles.
• Lean & tonedHigher reps, shorter rests, strength that shows.
• Muscle buildingVolume and progression, eat well, lift, repeat.
• Long-term healthBone, balance and getting up off the floor at ninety.

How it gets harder, without guesswork

Progression is the whole point, so every routine comes with a plain rule for when to step up. In the app, TrailFree Pro reads your last session and prescribes the next one the way a trainer would:

• New to a move starts at the routine's base sets and reps.
• Hit every target rep and it progresses: +2.5 kg on loaded lifts (reps back to the bottom of the range), +1 rep on bodyweight moves, or +5 s on timed holds.
• Fell short and it holds you where you are. No shame, no doubling down.

You can follow every routine here by hand for free. The app adds the adaptive prescription, set-by-set logging, a rest timer, quiet records, and scheduling a session into your training plan.

What it will not do

Two things are left out on purpose: near-maximal single-rep lifts, and explosive plyometrics. Both need a human watching your form, so prescribing them from a screen would be dishonest. This is the strength a good trainer gives someone without a spotter.

Want the endurance side too? See how the trainer works, or the calculators and guides.

All guides and tools