Big Five Lifts: Strength Training Basics for Runners and Athletes

When it comes to building real strength that helps you run faster, jump higher, and stay injury-free, nothing beats the big five lifts, a core set of compound movements that target major muscle groups and improve overall athletic function. Also known as compound strength exercises, these lifts aren’t about looking big—they’re about becoming stronger, more resilient, and more efficient in motion. Whether you’re a runner trying to power up hills, a tennis player needing explosive starts, or someone just wanting to move better every day, these five exercises form the backbone of functional fitness.

The squat, a full-body movement that builds leg strength, core stability, and hip mobility teaches your body to push off the ground with power. The deadlift, the ultimate posterior chain builder that strengthens your back, glutes, and hamstrings, helps you lift, carry, and move without straining your spine. The bench press, a horizontal pushing movement that strengthens chest, shoulders, and triceps, improves upper body control for pushing motions in sports and daily life. The overhead press, a vertical push that builds shoulder stability and core engagement, is critical for athletes who need to reach, throw, or stabilize overhead. And the power clean, a dynamic full-body explosive movement that trains speed, coordination, and power transfer, bridges the gap between strength and athleticism.

These aren’t just gym rituals—they’re tools. Runners who squat regularly report fewer knee injuries. Tennis players who deadlift gain more stability during lateral bursts. Even swimmers and cyclists benefit from the core control and full-body coordination these lifts demand. You don’t need to lift heavy to start—just learn the pattern. A 5x5 routine (five sets of five reps) is a proven way to build strength without burnout, and it’s the same method used by many elite athletes to stay durable.

What you’ll find in the posts below isn’t a list of fancy routines or extreme workouts. It’s real talk about how strength training fits into everyday athletic life. You’ll see how the big five lifts connect to marathon training, how they help older athletes stay active, and why muscle mass doesn’t slow you down if it’s built right. There’s no fluff here—just what works, backed by people who’ve done it.