August 30, 2025

12-Week Push/Pull/Legs Program with 12Reps : The Ultimate Guide to Strength Training for Runners

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery

Table of Contents

Introduction: Why I’m Writing This

Hey there! I’m Will, and I’ve been helping people get stronger for over 10 years now. I’ve seen thousands of runners come through my gym, and let me tell you something, the ones who lift weights are the ones who stay injury-free and run faster. It’s that simple.

I know what you’re thinking. “Will, I’m a runner, not a bodybuilder. Why do I need to lift heavy things?” Trust me, I get it. I used to think the same thing when I first started running. But after studying sport science and working with elite athletes, I learned something that changed everything: strength training isn’t just for people who want big muscles. It’s for anyone who wants to improve their performance in their sport, live a longer, healthier life, and spend quality time with their family without experiencing pain.

This article is going to blow your mind. We’re going to talk about how lifting weights can make you run faster, keep you injury-free, and literally add years to your life. Additionally, I’ll show you how the 12Reps app can make all of this incredibly easy to track and follow.

The Science Behind Strength Training for Runners {#science}

Let’s start with the basics. When you run, you’re basically jumping from one foot to the other thousands of times. Each time your foot hits the ground, your body absorbs about 2-3 times your body weight in force. That’s a lot of stress on your muscles, bones, and joints!

Now, here’s where it gets interesting. Research indicates that runners who incorporate strength training into their regimen experience significantly fewer injuries compared to those who only run [1]. A massive study examined over 700 marathon runners and found that those who engaged in strength training had better finishing times and fewer injuries that prevented them from completing the race [1].

But why does this happen? It’s actually pretty simple when you break it down. Running uses the same muscles repeatedly in the same pattern. This creates what we call “muscle imbalances.” Some muscles become exceptionally strong (like your calves), while others become weak (like your glutes and core). When you have these imbalances, your body starts compensating, and that’s when injuries happen.

Strength training fixes these imbalances. It strengthens your weak muscles and teaches your body to work as a cohesive unit, rather than relying on some muscles to do all the work while others remain idle.

How Strength Training Makes You Faster {#faster}

This is the part that gets runners really excited. You might think that adding muscle will slow you down, but that’s totally wrong. Here’s what actually happens when runners start lifting weights:

I’ve seen this happen so many times with my clients. They start doing squats, deadlifts, and core work, and within a few weeks, they’re hitting personal records they never thought possible. It’s like unlocking a secret level in a video game.

Injury Prevention: The Real Game Changer {#injury-prevention}

Okay, this is where strength training really shines. Running injuries are super common. In fact, studies show that up to 79% of runners get injured every year [2]. That’s crazy! But here’s the good news: most of these injuries can be prevented with proper strength training.

The most common running injuries include runner’s knee, shin splints, IT band syndrome, and plantar fasciitis. All these injuries share a commonality, they occur due to muscle imbalances and weaknesses. Let me break down how strength training prevents each of these:

But here’s the really cool part, strength training doesn’t just prevent specific injuries. It makes your entire body more resilient. Strong muscles, bones, and connective tissues can handle more stress before they break down. It’s like upgrading your body’s armour.

Research shows that runners who do hip and core strengthening exercises have 39% fewer injuries than those who don’t [2]. That’s huge! Imagine being able to run consistently without constantly dealing with aches and pains. That’s what strength training can do for you.

The Longevity Factor: Living Longer and Better {#longevity}

Now we’re getting to the really important stuff. Strength training doesn’t just make you a better runner – it literally helps you live longer and have a better quality of life. This isn’t just my opinion; this is backed by serious scientific research.

A massive study from Harvard looked at over 115,000 people aged 65 and older [3]. They found that people who did strength training at least twice a week had a significantly lower risk of dying from any cause. However, here’s the kicker: when they combined strength training with regular cardio exercise (such as running), the risk of dying dropped by 30% [3].

Think about that for a second. Simply adding weightlifting to your running routine could potentially add years to your life. That’s incredible!

But it’s not just about living longer – it’s about living better. As we get older, we naturally lose muscle mass and bone density. This process, called sarcopenia, starts in our 30s and accelerates as we age. Without intervention, we can lose up to 8% of our muscle mass per decade after age 30.

This muscle loss leads to a range of problems, including an increased risk of falls, difficulty with daily activities such as carrying groceries or playing with grandchildren, and a general decline in quality of life. But strength training completely reverses this process. It builds muscle, increases bone density, and keeps you strong and independent as you age.

I’ve worked with clients in their 65s and 70s who are stronger and more active than people half their age, all because they’ve been consistent with their strength training. They’re out there hiking, playing with their grandchildren, and living life to the fullest instead of sitting on the sidelines.

Quality Time with Family: The Hidden Benefit {#family-time}

This might be the most important part of the entire article, and it’s something that doesn’t get discussed enough. When you’re strong and healthy, you can truly enjoy time with your family, rather than being limited by pain and weakness.

I can’t tell you how many clients have shared stories about being able to play with their kids again, go on family hikes, or help their spouse with yard work without injuring their back. These might seem like small things, but they’re actually huge when it comes to quality of life.

When you’re constantly dealing with running injuries or general aches and pains, it affects everything you do. You can’t pick up your toddler without your back hurting. You can’t go on that family camping trip because your knees are bothering you. You miss out on activities because you’re always worried about getting hurt.

But when you’re strong, all of that changes. You become the person who can help others instead of needing help. You can be active and engaged, rather than sitting on the sidelines. You can create memories with your family instead of missing out because of physical limitations.

I’ve witnessed this transformation countless times, and it never grows old. There’s nothing more rewarding than seeing someone transform from being limited by their body to being empowered by their strength.

12Reps App: Your Strength Training Game Changer

Now that you understand why strength training is crucial for runners, let’s discuss how to perform it effectively. This is where the 12Reps app comes in, and let me tell you, this app is a total game-changer.

I’ve been in the fitness industry for over 10 years, and I’ve witnessed numerous workout apps come and go. Most of them are either too complicated, too generic, or just plain boring. But 12Reps is different. It’s specifically designed to make strength training simple, effective, and actually fun.

Here’s what makes the 12Reps app so special for runners:

The best part is that the app makes tracking your workouts effortless. You just tap the screen to log your sets and reps, and it automatically calculates everything else. No more carrying around a notebook or trying to remember what you did last week.

12-Week Push/Pull/Legs and Core Training Plan for Runners

Download the 12reps app now to see all the exercise demos

Using the 12Reps App

Program Overview

This 12-week strength training program is specifically designed for runners who want to improve their performance, prevent injuries, and build functional strength using the 12Reps app. The program follows a push/pull/legs and core split, training 3 times per week with limited equipment including dumbbells, TRX, kettlebells, and gym machines.

Program Phases

Phase 1 (Weeks 1-4): Foundation Building

Phase 2 (Weeks 5-8): Strength Development

Phase 3 (Weeks 9-12): Power and Performance

PHASE 1: FOUNDATION BUILDING (Weeks 1-4)

Week 1-2 Workout Schedule

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Chest Press	Dumbbells	4	10-12	Start with 60% 1RM	60-90 seconds
Dumbbell Shoulder Press	Dumbbells	4	10-12	Start with 60% 1RM	60-90 seconds
TRX Push-ups	TRX	4	10-12	Body weight	45-60 seconds
Dumbbell Tricep Extensions	Dumbbells	4	10-12	Light-moderate	45-60 seconds
Kettlebell Overhead Press	Kettlebell	4	10-12	Moderate	60 seconds
Plank Hold	Body weight	4	30-45 sec	Body weight	30 seconds
Dead Bug	Body weight	4	10-12 each side	Body weight	30 seconds
Russian Twists	Kettlebell	4	10-12 each side	Light kettlebell	30 seconds

Day 2: Pull + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
TRX Rows	TRX	4	10-12	Body weight	60-90 seconds
Dumbbell Bent-Over Rows	Dumbbells	4	10-12	Start with 60% 1RM	60-90 seconds
Lat Pulldown Machine	Machine	4	10-12	Moderate	60-90 seconds
Dumbbell Bicep Curls	Dumbbells	4	10-12	Light-moderate	45-60 seconds
Kettlebell High Pulls	Kettlebell	4	10-12	Moderate	60 seconds
Bird Dog	Body weight	4	10-12 each side	Body weight	30 seconds
Side Plank	Body weight	4	20-30 sec each side	Body weight	30 seconds
Pallof Press	TRX/Cable	4	10-12 each side	Light resistance	30 seconds

Day 3: Legs + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Goblet Squats	Dumbbell	4	10-12	Moderate	90 seconds
TRX Pistol Squats (Assisted)	TRX	4	10-12 each leg	Body weight	60 seconds
Dumbbell Romanian Deadlifts	Dumbbells	4	10-12	Start with 60% 1RM	90 seconds
Dumbbell Lunges	Dumbbells	4	10-12 each leg	Light-moderate	60 seconds
Kettlebell Swings	Kettlebell	4	10-12	Moderate	60 seconds
Single-Leg Glute Bridges	Body weight	4	10-12 each leg	Body weight	45 seconds
Calf Raises	Dumbbells	4	10-12	Light-moderate	45 seconds
Mountain Climbers	Body weight	4	10-12 each leg	Body weight	30 seconds

Week 3-4 Workout Schedule

Day 1: Push + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Incline Press	Dumbbells	4	10-12	Increase 5-10% from weeks 1-2	60-90 seconds
Dumbbell Arnold Press	Dumbbells	4	10-12	Increase 5-10% from weeks 1-2	60-90 seconds
TRX Chest Fly	TRX	4	10-12	Body weight	45-60 seconds
Dumbbell Overhead Tricep Press	Dumbbells	4	10-12	Light-moderate	45-60 seconds
Kettlebell Push Press	Kettlebell	4	10-12	Moderate-heavy	60 seconds
Plank to Push-up	Body weight	4	10-12	Body weight	30 seconds
Bicycle Crunches	Body weight	4	10-12 each side	Body weight	30 seconds
Kettlebell Windmills	Kettlebell	4	10-12 each side	Light kettlebell	30 seconds

Day 2: Pull + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
TRX Inverted Rows	TRX	4	10-12	Body weight	60-90 seconds
Dumbbell Single-Arm Rows	Dumbbells	4	10-12 each arm	Increase 5-10% from weeks 1-2	60-90 seconds
Cable/Machine Seated Rows	Machine	4	10-12	Moderate-heavy	60-90 seconds
Dumbbell Hammer Curls	Dumbbells	4	10-12	Light-moderate	45-60 seconds
Kettlebell Upright Rows	Kettlebell	4	10-12	Moderate	60 seconds
Superman	Body weight	4	10-12	Body weight	30 seconds
Side Plank with Leg Lifts	Body weight	4	10-12 each side	Body weight	30 seconds
TRX Anti-Rotation	TRX	4	10-12 each side	Body weight	30 seconds

Day 3: Legs + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Front Squats	Dumbbells	4	10-12	Increase 5-10% from weeks 1-2	90 seconds
TRX Single-Leg Squats	TRX	4	10-12 each leg	Body weight	60 seconds
Dumbbell Stiff-Leg Deadlifts	Dumbbells	4	10-12	Increase 5-10% from weeks 1-2	90 seconds
Dumbbell Reverse Lunges	Dumbbells	4	10-12 each leg	Light-moderate	60 seconds
Kettlebell Goblet Squats	Kettlebell	4	10-12	Moderate-heavy	60 seconds
Single-Leg Hip Thrusts	Body weight	4	10-12 each leg	Body weight	45 seconds
Single-Leg Calf Raises	Dumbbells	4	10-12 each leg	Light-moderate	45 seconds
Burpees	Body weight	4	10-12	Body weight	30 seconds

PHASE 2: STRENGTH DEVELOPMENT (Weeks 5-8)

Week 5-6 Workout Schedule

Day 1: Push + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Bench Press	Dumbbells	4	10-12	70-75% 1RM	90-120 seconds
Dumbbell Military Press	Dumbbells	4	10-12	70-75% 1RM	90 seconds
TRX Atomic Push-ups	TRX	4	10-12	Body weight	60 seconds
Dumbbell Close-Grip Press	Dumbbells	4	10-12	Moderate	60 seconds
Kettlebell Clean and Press	Kettlebell	4	10-12	Moderate-heavy	90 seconds
Plank with Shoulder Taps	Body weight	4	10-12 each side	Body weight	45 seconds
V-Ups	Body weight	4	10-12	Body weight	45 seconds
Turkish Get-Up (Half)	Kettlebell	4	10-12 each side	Light-moderate	60 seconds

Day 2: Pull + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
TRX Body Rows (Feet Elevated)	TRX	4	10-12	Body weight	90 seconds
Dumbbell Chest-Supported Rows	Dumbbells	4	10-12	70-75% 1RM	90 seconds
Lat Pulldown (Wide Grip)	Machine	4	10-12	Moderate-heavy	90 seconds
Dumbbell 21s (Bicep Curls)	Dumbbells	4	21 total	Light-moderate	60 seconds
Kettlebell Snatches	Kettlebell	4	10-12 each arm	Moderate	90 seconds
Hollow Body Hold	Body weight	4	20-30 seconds	Body weight	45 seconds
Russian Twists (Weighted)	Kettlebell	4	10-12 each side	Moderate kettlebell	45 seconds
TRX Pike	TRX	4	10-12	Body weight	45 seconds

Day 3: Legs + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Bulgarian Split Squats	Dumbbells	4	10-12 each leg	Moderate	90 seconds
TRX Jump Squats	TRX	4	10-12	Body weight	60 seconds
Dumbbell Sumo Deadlifts	Dumbbells	4	10-12	70-75% 1RM	120 seconds
Dumbbell Walking Lunges	Dumbbells	4	10-12 each leg	Moderate	90 seconds
Kettlebell Single-Leg Deadlifts	Kettlebell	4	10-12 each leg	Moderate	60 seconds
Hip Thrusts (Weighted)	Dumbbell	4	10-12	Moderate	60 seconds
Jump Squats	Body weight	4	10-12	Body weight	45 seconds
Leg Raises	Body weight	4	10-12	Body weight	45 seconds

Week 7-8 Workout Schedule

Day 1: Push + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Decline Press	Dumbbells	4	10-12	Increase 5% from weeks 5-6	90-120 seconds
Dumbbell Push Press	Dumbbells	4	10-12	Increase 5% from weeks 5-6	90 seconds
TRX Tricep Press	TRX	4	10-12	Body weight	60 seconds
Dumbbell Skull Crushers	Dumbbells	4	10-12	Moderate	60 seconds
Kettlebell Bottoms-Up Press	Kettlebell	4	10-12 each arm	Light-moderate	90 seconds
Bear Crawl	Body weight	4	10-12 steps	Body weight	45 seconds
Dead Bug (Weighted)	Light dumbbell	4	10-12 each side	Light weight	45 seconds
Farmer’s Walk	Kettlebells	4	20-30 steps	Heavy	60 seconds

Day 2: Pull + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
TRX Y-Pulls	TRX	4	10-12	Body weight	90 seconds
Dumbbell Renegade Rows	Dumbbells	4	10-12 each arm	Moderate	90 seconds
Cable/Machine Reverse Fly	Machine	4	10-12	Moderate	60 seconds
Dumbbell Concentration Curls	Dumbbells	4	10-12 each arm	Light-moderate	60 seconds
Kettlebell Clean	Kettlebell	4	10-12 each arm	Moderate-heavy	90 seconds
L-Sit Hold	Body weight	4	10-20 seconds	Body weight	45 seconds
Oblique Crunches	Body weight	4	10-12 each side	Body weight	45 seconds
TRX Mountain Climbers	TRX	4	10-12 each leg	Body weight	45 seconds

Day 3: Legs + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Overhead Squats	Dumbbells	4	10-12	Light-moderate	90 seconds
TRX Curtsy Lunges	TRX	4	10-12 each leg	Body weight	60 seconds
Dumbbell Single-Leg RDL	Dumbbells	4	10-12 each leg	Moderate	90 seconds
Dumbbell Lateral Lunges	Dumbbells	4	10-12 each leg	Moderate	60 seconds
Kettlebell Turkish Get-Up	Kettlebell	4	10-12 each side	Light-moderate	120 seconds
Single-Leg Hip Thrusts (Weighted)	Dumbbell	4	10-12 each leg	Light-moderate	60 seconds
Box Step-Ups	Dumbbells	4	10-12 each leg	Light-moderate	60 seconds
Hanging Knee Raises	Body weight	4	10-12	Body weight	45 seconds

__________________________________________________

PHASE 3: POWER AND PERFORMANCE (Weeks 9-12)

Week 9-10 Workout Schedule

Day 1: Push + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Explosive Press	Dumbbells	4	10-12	75-80% 1RM	120 seconds
Dumbbell Thruster	Dumbbells	4	10-12	Moderate-heavy	90 seconds
TRX Power Push-ups	TRX	4	10-12	Body weight	60 seconds
Dumbbell Floor Press	Dumbbells	4	10-12	Heavy	90 seconds
Kettlebell Jerk	Kettlebell	4	10-12 each arm	Moderate-heavy	120 seconds
Plank Up-Downs	Body weight	4	10-12	Body weight	45 seconds
Medicine Ball Slams	Kettlebell	4	10-12	Heavy	60 seconds
Turkish Get-Up (Full)	Kettlebell	4	10-12 each side	Moderate	90 seconds

Day 2: Pull + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
TRX Power Pulls	TRX	4	10-12	Body weight	90 seconds
Dumbbell Explosive Rows	Dumbbells	4	10-12	75-80% 1RM	120 seconds
Lat Pulldown (Explosive)	Machine	4	10-12	Heavy	90 seconds
Dumbbell Zottman Curls	Dumbbells	4	10-12	Moderate	60 seconds
Kettlebell High Pull to Squat	Kettlebell	4	10-12	Heavy	120 seconds
Dragon Flag (Negatives)	Body weight	4	10-12	Body weight	60 seconds
Weighted Russian Twists	Kettlebell	4	10-12 each side	Heavy	45 seconds
TRX Knee Tucks	TRX	4	10-12	Body weight	45 seconds

Day 3: Legs + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Jump Squats	Dumbbells	4	10-12	Light-moderate	90 seconds
TRX Explosive Squats	TRX	4	10-12	Body weight	60 seconds
Dumbbell Deficit Deadlifts	Dumbbells	4	10-12	75-80% 1RM	120 seconds
Dumbbell Jump Lunges	Dumbbells	4	10-12 each leg	Light	90 seconds
Kettlebell Swing to Squat	Kettlebell	4	10-12	Heavy	90 seconds
Single-Leg Bounds	Body weight	4	10-12 each leg	Body weight	60 seconds
Depth Jumps	Body weight	4	10-12	Body weight	90 seconds
Toes to Bar	Body weight	4	10-12	Body weight	60 seconds

Week 11-12 Workout Schedule

Day 1: Push + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Speed Press	Dumbbells	4	10-12	Peak intensity	120 seconds
Dumbbell Push Jerk	Dumbbells	4	10-12	Peak intensity	120 seconds
TRX Plyometric Push-ups	TRX	4	10-12	Body weight	90 seconds
Dumbbell Single-Arm Press	Dumbbells	4	10-12 each arm	Heavy	90 seconds
Kettlebell Double Clean & Press	Kettlebells	4	10-12	Heavy	120 seconds
Burpee to Tuck Jump	Body weight	4	10-12	Body weight	60 seconds
Weighted Sit-Ups	Dumbbell	4	10-12	Moderate	45 seconds
Suitcase Carry	Kettlebell	4	20-30 steps each side	Heavy	60 seconds

Day 2: Pull + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
TRX Explosive Rows	TRX	4	10-12	Body weight	120 seconds
Dumbbell Bent-Over Row (Explosive)	Dumbbells	4	10-12	Peak intensity	120 seconds
Weighted Pull-ups/Lat Pulldown	Machine/Body weight	4	10-12	Heavy	120 seconds
Dumbbell Alternating Curls	Dumbbells	4	10-12 each arm	Moderate-heavy	60 seconds
Kettlebell Snatch Complex	Kettlebell	4	10-12 each arm	Heavy	120 seconds
Hanging L-Sit	Body weight	4	10-20 seconds	Body weight	60 seconds
Windshield Wipers	Body weight	4	10-12 each side	Body weight	60 seconds
TRX Atomic Push-ups	TRX	4	10-12	Body weight	60 seconds

Day 3: Legs + Core

Exercise	Equipment	Sets	Reps	Weight/Resistance	Rest Period
Dumbbell Squat to Press	Dumbbells	4	10-12	Peak intensity	120 seconds
TRX Single-Leg Squat Jumps	TRX	4	10-12 each leg	Body weight	90 seconds
Dumbbell Deadlift to High Pull	Dumbbells	4	10-12	Heavy	120 seconds
Dumbbell Reverse Lunge to Knee Drive	Dumbbells	4	10-12 each leg	Moderate	90 seconds
Kettlebell Complex (Swing-Clean-Press)	Kettlebell	4	10-12	Heavy	120 seconds
Broad Jumps	Body weight	4	10-12	Body weight	90 seconds
Single-Leg Box Jumps	Body weight	4	10-12 each leg	Body weight	90 seconds
V-Ups to Pike	Body weight	4	10-12	Body weight	45 seconds

How to Use the 12Reps App with This Program

Setting Up Your Workouts

Create Custom Workouts: Input each day’s exercises into the 12Reps app
Track Your 1RM: Use the app’s 1RM calculator to determine starting weights
Log Every Set: Record sets, reps, and weights for each exercise
Monitor Progress: Use the app’s progress tracking to see improvements
Video Guidance: Access exercise demonstrations for proper form

Making It Work with Your Running Schedule

I know what you’re thinking: “Will, this sounds great, but I’m already running 4-5 times per week. How am I supposed to fit in strength training, too?” This is a common concern, and I completely understand. But here’s the thing, you don’t need to choose between running and strength training. You can do both, and they actually complement each other perfectly.

The key is smart scheduling. I recommend doing your strength training on your easy run days or rest days. This way, you’re not trying to do a hard strength workout right after a tough speed session. Your body needs time to recover and adapt.

Here’s a sample weekly schedule that works really well:

The strength workouts are designed to take about 45-60 minutes, which is totally manageable. And remember, you’re only doing this three times per week, not every day.

Another important thing to remember is that strength training can aid in your recovery from running. The increased blood flow and movement help flush out metabolic waste products and reduce muscle soreness. Many of my clients find that they actually feel better on days when they do both running and strength training.

Nutrition and Recovery: The Missing Pieces {#nutrition-recovery}

Strength training is just one piece of the puzzle. To get the full benefits, you also need to pay attention to your nutrition and recovery. This doesn’t have to be complicated, but there are a few key points to keep in mind.

The 12Reps app can also help with some of this. It tracks your workouts and can remind you when it’s time to rest or when you might be overdoing it. It’s like having a coach who’s always looking out for your best interests.

Common Mistakes and How to Avoid Them {#common-mistakes}

In my 10+ years of training runners, I’ve seen the same mistakes over and over again. Here are the most common ones and how to avoid them:

Mistake #1: Going too heavy too fast

I get it – you want to see results quickly. But trying to lift too much weight before you’re ready is a recipe for injury. Start with weights that feel almost too easy and focus on perfect form. The 12Reps app helps with this by calculating appropriate starting weights based on your fitness level.

Mistake #2: Skipping the warm-up

Never, ever skip your warm-up. Cold muscles are injury-prone muscles. Spend 5-10 minutes doing dynamic movements to get your blood flowing and your joints moving properly.

Mistake #3: Inconsistency

Strength training only works if you do it consistently. Doing a great workout once a week won’t cut it. You need to commit to the full program and stick with it even when you don’t feel like it.

Mistake #4: Ignoring form for heavier weights

Your ego might want you to lift heavier weights, but your body needs you to lift with proper form. Bad form not only increases the risk of injury but also makes the exercises less effective. Use the video demonstrations in the 12Reps app to make sure you’re doing everything correctly.

Mistake #5: Not tracking progress

If you don’t track your workouts, you have no way of knowing if you’re getting stronger. The 12Reps app makes this super easy by automatically tracking everything for you.

Getting Started: Your Action Plan {#action-plan}

Alright, you’re convinced that strength training is important, and you understand how the 12Reps app can help. Now what? Here’s your step-by-step action plan:

Step 1: Download the 12Reps App

Head to the App Store or Google Play and download the 12Reps app. It offers a 7-day free trial, so you can try it out risk-free.

Step 2: Set Up Your Profile

Answer the questions about your goals, available equipment, and schedule. Be honest – the app can only help you if it knows what you’re working with.

Step 3: Start with Phase 1

Begin with the foundation-building phase, even if you think you’re already strong. This phase teaches proper movement patterns and prepares your body for the more intense phases to come.

Step 4: Schedule Your Workouts

Look at your running schedule and figure out the best days for strength training. Remember, consistency is key, so choose days that you can realistically stick to.

Step 5: Focus on Form

Use the app’s video demonstrations to learn proper form for each exercise. Start with lighter weights and gradually increase as you get more comfortable with the movements.

Step 6: Track Everything

Log every set, rep, and weight in the app. This data will be invaluable for tracking your progress and making adjustments to your program.

Step 7: Be Patient

Results don’t happen overnight. Give the program at least 4-6 weeks before expecting to see significant changes. Trust the process and stay consistent.

Conclusion: Your Stronger, Faster, Healthier Future

We’ve covered a lot of ground in this guide, but it all comes down to this: strength training isn’t optional for runners who want to perform their best and stay healthy. It’s an essential part of a complete training program.

The research is clear: runners who engage in strength training run faster, experience fewer injuries, and live longer, healthier lives [1][2][3]. They’re able to enjoy quality time with their families without being limited by pain or weakness. They’re more resilient, more confident, and more capable in all areas of life.

The 12Reps app makes it easier than ever to get started with strength training. With its personalised workouts, extensive exercise library, and comprehensive tracking features, you have everything you need to succeed right in your pocket.

The 12-week program I’ve outlined gives you a clear roadmap to follow. It’s specifically designed for runners, using equipment that’s available in most gyms. Each phase builds on the previous one, gradually increasing in intensity and complexity to maximise your results.

But here’s the most important thing: you have to start. All the knowledge in the world won’t help you if you don’t take action. Download the app, start with Phase 1, and commit to the process. Your future self will thank you.

Remember, this isn’t just about becoming a better runner (although that will definitely happen). This is about becoming a stronger, healthier, more capable version of yourself. This is about living life to the fullest, without being held back by weakness or injury.

The choice is yours. You can continue doing what you’ve always done and hope for different results. Alternatively, you can take control of your health and performance by incorporating strength training into your routine.

I know which choice I’d make. The question is: what choice will you make?

References

[1] Toresdahl, B. G., McElheny, K., Metzl, J., Ammerman, B., Chang, B., & Kinderknecht, J. (2020). A Randomized Study of a Strength Training Program to Prevent Injuries in Runners of the New York City Marathon. *Sports Health*, 12(1), 74-79. https://pmc.ncbi.nlm.nih.gov/articles/PMC6931177/

[2] Running Physio. (2024). Do hip & core exercises preventing running injury? https://www.running-physio.com/injury-prevention-2024/

[3] Salamon, M. (2023). Strength training might lengthen life. *Harvard Health Publishing*. https://www.health.harvard.edu/staying-healthy/strength-training-might-lengthen-life

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12Reps Team

The 12reps app is your ultimate fitness companion, crafting tailored workout plans, tracking your progress, and keeping you motivated every step of the way. Whether you’re at home, in the gym, or on the go, our adaptable approach fits seamlessly into your lifestyle — providing the support and guidance you need to crush your goals and stay on track.

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Most people don’t struggle with starting the gym.
They struggle with knowing what to do once they’re there.

•Which exercises should you pick?
•How do you plan your week?
•When do you increase the weight?

Strength training isn’t about random workouts. It’s about a plan.

You need to track, challenge your muscles, and stay consistent if you actually want progress.

That’s exactly why I built 12REPS.

It gives you ready-to-follow strength programs, tracks your progress, and pushes you to keep improving. No guesswork. Just training that works.

If you’re serious about getting stronger, start using the app today.

#StrengthTraining #ProgressiveOverload #MuscleGrowth #WorkoutPlan #GetStronger #12REPS

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I started training at 15 and haven’t stopped since.

I used to do 500 press-ups, 100 dips, and 50 pull-ups at my local park every night for a whole summer.

I fell in love with the process and the progress I was making. I even remember my mum saying, “Will, your chest is getting too big – please stop pumping your chest!” 😂😂

At 16, I applied for work experience at Fitness First just to get a free gym membership.

Training keeps me sane, calm, and alive.
Start now, and it might do the same for you.
#viral #reels

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Discipline in the gym builds strength. Discipline in life builds character.

#viral #fitness #reels
#handstand #handstandwalk

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I log my weighted pull ups 40kg.
Press ups with 75kg.

You lift. You sweat. You stay consistent.
Yet nothing really changes anymore.

If you keep doing the same thing, you’ll keep getting the same results.

Your body adapts fast. Too fast.
Progress slows down. Gains stop showing.

12REPS gives you access to 1,500 strength exercises.

Switch your training. New movements. New intensity. New results.

Every session feels different, while still moving you forward.

Muscle growth needs challenge.
If your workouts don’t evolve, neither will your body.

Download 12REPS: https://lnkd.in/eYxcSnFn
Pick your goal.
Personalise your training.
Push your progress again.

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Still doing the same workouts?

You lift. You sweat. You try to stay consistent.
But… nothing’s really changing anymore.

If you keep doing the same thing, you’ll keep getting the same results.

Your body adapts quickly. Too quickly.
That’s why progress slows down.
That’s why the gains stop showing up.

12REPS gives you access to 1,500 strength exercises.

You can switch up your training, new movements, new intensity, new results.

Every session can feel different, while still pushing you forward.

Muscle growth needs challenge.
If your workouts don’t evolve, neither will your body.

Download 12REPS: https://lnkd.in/eYxcSnFn
Pick your goal.
Personalise your training.
Start pushing your progress again.

#StrengthTraining #fitness #gym #workout #running #reels #bodybuilding #12reps

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Why it works:

Starting with cable chest flys pre-exhausts your chest. By the time you move to your heavy press, your chest is already activated and under tension.

This stops your shoulders and triceps from taking over, forcing your chest to do more of the work. You’ll feel a stronger mind–muscle connection and get more out of every rep.

A 2017 study in the Journal of Sports Sciences found that pre-exhaustion with flys increased pectoral activation during the bench press compared to pressing alone.

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🚨 Rope Triceps Extension Tips 🚨

What most people do wrong:
• Flaring elbows
• Rushing reps
• Using other muscles
• Not squeezing at the bottom

Do it right:
✅ Elbows tucked
✅ Controlled reps
✅ Focus on triceps
✅ Strong squeeze at the bottom

With over 1,500 exercises, the 12REPS app guides you to achieve your goals and train with proper technique.
Download it today and level up your workouts.

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When you get stronger in the gym, you get stronger in life.

It’s not just about muscle.
It’s about proving to yourself that you can push, that you can improve, that you can show up consistently.

That confidence carries over everywhere:

• At work, you speak up more.
• In business, you back yourself.
• In your mind, you feel calmer and in control.
• In relationships, you bring better energy.

Lifting weights builds more than a body, it builds belief.

Start with one rep. See where it takes you.

#StrengthTraining #viral #fitness #gym #workout #fitnessmotivation #reels #bodybuilding #12reps #workouttracker

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Missed 95kg on squats. Easy to share the wins, harder to share these moments… but this is the reality of training.

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POV: your gym crush shows up… so normal push-ups aren’t enough.
Training smarter and harder with the 12REPS app.

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Still doing the same workouts?

You lift. You sweat. You try to stay consistent.
But… nothing’s really changing anymore.

If you keep doing the same thing, you’ll keep getting the same results.

Your body adapts quickly. Too quickly.
That’s why progress slows down.
That’s why the gains stop showing up.

12REPS gives you access to 1,500 strength exercises.

You can switch up your training, new movements, new intensity, new results.

Every session can feel different, while still pushing you forward.

Muscle growth needs challenge.
If your workouts don’t evolve, neither will your body.

Download 12REPS: https://lnkd.in/eYxcSnFn
Pick your goal.
Personalise your training.
Start pushing your progress again.

#StrengthTraining

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The 12REPS app has over 1,500 strength exercises you can instantly personalise to your workouts.
Get stronger the right way.

Download the 12REPS app and train smarter today.

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Strength built in the gym carries into every part of life.

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RDLs should be done slow and controlled.

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Leg day done 🔥

•Deadlift: 220 logged
•Split Squats: 40kg each hand logged
•Goblet Squat: 50kg logged
•Leg Extension: locked in

Strength is built one rep at a time. No shortcuts. No excuses. Just track, push, repeat.

Your turn, what’s the heaviest leg day you’ve logged this month?

Download the 12reps app now.

#12reps #legday #strengthtraining #gymtracking
#viral

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60kg dips in logged ⚡️⚡️ ⚡️ How’s your training going?

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🔥 Legs + Core TRX & Dumbbell Workout

4 sets | 12 reps each exercise

•Dumbbell Reverse Lunges
•TRX Knee Tucks
•Dumbbell RDL
•TRX Pike
•Dumbbell Goblet Squats
•TRX Mountain Climbers
•Dumbbell Glute Bridge
•TRX Jump Squats

A solid mix of strength and stability. TRX hits the core, dumbbells load the legs. Try it and see how far you can push yourself.

Train smarter. Get hundreds of workouts like this inside 12REPS app.

📲 Download 12REPS now and start training.

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losing weight isn’t just about training.

The toughest part, it’s your mind.

I’ve seen it over and over. People start strong, full of hope. Then doubt slips in,
“Am I doing this right?”
“Why isn’t it working faster?”
“Maybe I’m not cut out for this.”

That voice can kill progress faster than any skipped workout.

That’s why I don’t just hand out workouts, I give people a plan.

•No guessing what to eat,
•No confusion on exercises,
•No mental battles every day.

That’s exactly what the 12reps app does. It’s like a trainer in your pocket, adapting to you, your equipment, your energy, your progress. Every session it gets smarter, so you stop second-guessing and just do the work.

When the path is clear, showing up gets easier, and that’s how real change happens.

I’ve helped hundreds of clients reach their best shape. Not with magic, just by cutting the noise so they can focus on their strength.

Ready to stop fighting yourself and start moving forward?

Check out the 12reps app. 👇

https://lnkd.in/eYxcSnFn

#WeightLoss #MindsetMatters #FitnessJourney #viral #12reps

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Try this leg superset and I promise your thighs will be on fire🔥

•Leg extensions 4 x 15
•DB goblet squats 4 x 15

No fancy machines, just back-to-back sets and a bit of grit. Give it a go if you want that serious burn.

If you like simple but effective workouts like this, that’s exactly what I built 12REPS for. It takes the guesswork out of training and gives you clear, structured workouts you can actually stick to.

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Stop guessing your progress. Start tracking it.

With the 12REPS app, every set, rep, and workout is logged.
•See how much stronger you’re getting over time.
•Spot weaknesses and plateaus before they hold you back.
•Keep your training structured and consistent.

Strong results come from smart tracking.
Download 12REPS today and take control of your workouts.

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Small stance change, big difference.

When you squat narrow, you’ll notice your quads doing most of the work.

Go wide, and your glutes and inner thighs kicks in more.

Both have a place. If you only ever squat one way, you’re leaving gains on the table.

Mix them in. See how your legs respond.

The 12REPS app has over 1,300 strength exercises you can instantly personalise to your workouts.
Get stronger the right way.

Download the 12REPS app and train smarter today.

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The 12REPS App has over 1,300 strength exercises you can instantly personalise to your workouts.
Get stronger the right way.

Download the 12REPS app and train smarter today.

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You’re not feeling your chest on chest press?
It might be because you’re not lowering the bar all the way, elbows are tucked in line with your shoulders, and most of the load is going to your triceps and shoulders.

Here’s how to fix it:

•Lower until the bar is just above your chest.

•Keep elbows slightly out, not locked in with your shoulders.

•Use a full range of motion with control.

The 12REPS app has over 1,300 strength exercises you can instantly personalise to your workouts.
Get stronger the right way.

Download the 12REPS app and train smarter today.

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If you’re 30 or older, strength training shouldn’t be optional. It should be part of your weekly routine.

Once you hit your 30s, your body naturally starts losing muscle each year. That means less strength, slower metabolism, and more risk of injury.

Strength training stops that decline. It keeps you strong, mobile, and able to do everyday things without struggle.

It’s not just about looking fit. Strong muscles protect your joints, improve balance, and lower your chance of falls as you get older. It also helps keep your bones dense, reducing the risk of osteoporosis.

Strength training supports your health from the inside too. It improves insulin sensitivity, supports heart health, and helps you maintain a healthy weight. Even two or three sessions a week can make a huge difference.

You don’t have to lift heavy weights to get results. Bodyweight exercises, resistance bands, or light dumbbells can be enough, what matters is consistency.

Think about your future self. Do you want to be active, capable, and independent at 60, 70, and beyond? Start building that now.

Download the 12REPS app to guide you to a stronger you. Your body will thank you later.

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“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”
- Dr Maya Angelou

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