Do I need to be big to do strongman?

No. Competitions have weight classes, and many lifters start at an average size. Strength builds with training.

How strong should I be to start strongman?

If you can squat, deadlift and press with good form, you can start. Many coaches use a bodyweight deadlift for reps as a rough guide.

Can women do strongman?

Yes. Women's divisions are common at local and national competitions, with their own implement weights.

How often should a beginner train events?

Once a week is plenty at first, alongside 2–3 days of barbell training.

How to start strongman.

What the events are, what you need, and how to train your first few months without getting hurt or burned out.

Broward Strength & Performance · October 18, 2026 · 6 min read

Strongman is lifting heavy, awkward things: stones, logs, kegs, sandbags, yokes and farmers handles. It looks extreme on TV, but most people who walk into a strongman gym are regular lifters who got bored of the same barbell routine. You don't need to be huge or experienced to start. You need decent general strength, a place with the equipment, and someone to show you how to move each implement.

The main events

Atlas stones: lift a round stone off the floor and load it onto a platform or over a bar.
Log press: clean a thick log to your chest and press it overhead.
Axle: a thick, non-rotating bar for deadlifts, clean and press, and holds.
Yoke: carry a frame loaded on your back for distance, as fast as you can.
Farmers carry: walk with a loaded handle in each hand.
Sandbags and kegs: carry, load or throw odd objects that shift as you move.
Sleds and truck pulls: push, drag or pull heavy loads.
Deadlift variations: car deadlift, frame deadlift and max-rep deadlifts.

What you need before you start

If you can squat, deadlift and press with good form, you're ready. A rough starting point is being able to deadlift around your bodyweight for a few reps, but plenty of people start lighter and build up. Strongman rewards a strong back, grip and core more than any single lift.

Gear is simple: flat shoes, a lifting belt, chalk, and tacky for stones once you get there. Sleeves for your forearms help with stones and logs. Skip the expensive gear until you know what you'll use.

How to train your first three months

Keep your barbell base. Squat, deadlift and press 2–3 days a week. Strongman strength is built on these.
Add one event day a week. Pick 2–3 events, stay light, and focus on technique. Leave every session feeling like you could do more.
Train grip and carries. Farmers carries and heavy holds make everything else easier.
Learn stones last and lightest. Stones are technical and hard on the forearms and lower back. Start with a light stone and a coach watching.
Recover like it matters. Events are hard on the body. Sleep, eat enough protein, and take an easy week every 4–6 weeks.

The most common beginner mistakes

Going heavy on events too soon. The implement doesn't care that you can deadlift 500.
Doing every event every week. Rotate them so your body can recover.
Skipping conditioning. Carries and medleys are as much about breathing as strength.
Training alone on stones. A coach catches the small technique errors that lead to torn biceps.

Find a strongman gym

Most commercial gyms don't have stones, logs or a yoke, and many won't let you use chalk or drop weights. Look for a strength gym with implements and a group that trains events together, usually on weekends. In South Florida, Broward Strength in Davie runs Strongman Saturdays every week, with events that scale for first-timers and stones from 100 to 400 lb.