A strongman simulator workout is basically what happens when you decide that standard gym machines just aren't cutting it anymore and you want to feel that raw, heavy-duty progression you see in those addictive clicking games. If you've ever spent hours in a digital world dragging around massive weights to level up your character, you know the vibe. But translating that "leveling up" feeling into the real world requires a mix of old-school grit and some seriously heavy objects. It's not just about getting big biceps; it's about developing the kind of functional strength that makes moving a couch feel like picking up a feather.
Honestly, the beauty of this training style is that it breaks the monotony of the standard "3 sets of 10" routine. Instead of sitting on a polished leather bench, you're out there wrestling with sandbags, dragging sleds, or walking until your grip gives out. It's primal, it's exhausting, and it's arguably the fastest way to turn your body into a literal tank. Let's dive into how you can actually build a routine that mimics that simulator progression without needing a VR headset.
The Core Philosophy: Moving Heavy Stuff
In any simulator game, you start small—maybe carrying a couple of bricks—and work your way up to pulling airplanes. A real-life strongman simulator workout follows that exact logic. We focus on "odd object" lifting. Unlike a barbell, which is perfectly balanced and easy to hold, things like sandbags, logs, or stones want to fall out of your hands. They fight back.
This "instability" is what builds those tiny stabilizer muscles that regular gym-goers often miss. You aren't just training your legs; you're training your core, your grip, and your sheer will to not let the weight crush your toes. If you want to look like you can lift a house, you have to start training like you're actually going to do it.
The Big Four Movements
If we were designing this as a game, these would be your primary "skills" to level up. You can't have a solid strongman-inspired routine without these pillars.
The Carry (The Farmer's Walk)
This is the bread and butter of the strongman simulator workout. It's simple: pick up the heaviest things you can find and walk with them. In a game, this is where you rack up those early-level points. In the gym, this builds a massive back, traps like mountains, and a grip that could crush a coconut.
Don't just use light dumbbells for this. Find some dedicated farmer's walk handles or, if you're at a home gym, use heavy buckets filled with rocks. The goal is to walk until your hands feel like they're going to catch fire. It's one of the best "bang for your buck" exercises in existence.
The Press (Overhead Power)
In the simulator, you often have to lift things over your head to clear obstacles. In real life, we use the Log Press or the Axle Press. A regular barbell is fine, but an axle bar (which is thicker) makes it way harder. It forces your hands to work overtime. Pushing something heavy overhead requires a stable base, so your legs and core are working just as hard as your shoulders. It's a full-body expression of power that makes a standard overhead press look like child's play.
The Load (The Sandbag or Stone)
Nothing says "strongman" like picking something up from the floor and putting it on a platform. Since most of us don't have access to Atlas Stones, heavy sandbags are the perfect substitute. They're awkward, they shift around, and they're incredibly taxing on your cardio. Try doing 10 sandbag loads over a bar and tell me your heart isn't pounding. It's the ultimate "real-world" strength move.
The Pull (Deadlifts and Sleds)
You can't have a strongman simulator workout without some serious pulling. We're talking heavy deadlifts—maybe even from a higher starting point like a rack pull to mimic lifting a car bumper. And then there's the sled pull. If you want to feel like you're leveling up your "Stamina" stat, strap into a harness and drag a weighted sled for 40 yards. It'll turn your quads into jelly in the best way possible.
Structuring Your Training Week
You don't want to go 100% every single day, or you'll burn out before you hit "Level 2." A good way to split this up is to have "Base Days" and "Event Days."
- Monday (Base Strength): Focus on the big barbell lifts. Squats and Overhead Press. This is where you build the raw horsepower.
- Wednesday (The Grind): Deadlifts and heavy rows. Focus on pulling power.
- Friday or Saturday (The "Simulator" Event Day): This is where you have some fun. Pick three strongman events. Maybe Farmer's Walks, Sandbag Carries, and Sled Drags. Go for distance or time.
The Event Day is usually the most fun because it feels less like "working out" and more like a challenge. It's the "boss fight" of your week.
Why Grip Strength is Your Secret Weapon
In a strongman simulator workout, your hands are the weakest link. You could have legs that can squat 500 pounds, but if you can't hold onto the weight, it doesn't matter. You've got to prioritize your grip.
Stop using straps for everything. Let your hands get calloused. Use chalk. Do timed hangs from a pull-up bar. When your grip gets stronger, everything else follows suit. There's a certain confidence that comes with knowing you can pick up just about anything and not let go.
The "Level Up" Progression
One of the reasons people love strongman simulators is the clear sense of progress. You should track your real-life workout the same way. Don't just show up and wing it. Keep a log.
If you carried 100-pound handles for 50 feet last week, try for 60 feet this week. Or try for 110 pounds. Small, incremental wins are what turn a beginner into a powerhouse. It's that constant chase for the next "milestone" that keeps things exciting. When you finally hit a weight that used to feel impossible, that's the real-life equivalent of a "Level Up" notification appearing over your head.
Nutrition: Fueling the Machine
You can't build a massive character on a low-calorie diet. If you're doing a strongman simulator workout, you need to eat. We're talking proteins, lots of complex carbs for energy, and healthy fats. Think of food as the "recharge stations" in your game.
If you aren't eating enough, your recovery will tank, and those heavy sandbags will start feeling like they're made of lead. Don't be afraid of calories; just make sure they're coming from sources that actually help you perform. A steak and a big pile of potatoes? That's strongman fuel right there.
Common Mistakes to Avoid
Let's keep it real: it's easy to get carried away and hurt yourself if you aren't careful.
- Ego Lifting: Just because you saw a guy on YouTube pull a semi-truck doesn't mean you should try it on day one. Start with weights you can control. Form always comes before weight.
- Ignoring Mobility: Strongmen might look like big hulking dudes, but the best ones are surprisingly flexible. If you can't move your shoulders or hips properly, you're going to hit a plateau (or get an injury) pretty fast.
- Skipping the Basics: You still need to squat and bench. The "odd objects" are great, but the classic lifts provide the foundation.
Wrapping It Up
At the end of the day, a strongman simulator workout is about testing your limits and having a bit of fun with your fitness. It's about more than just looking good in a mirror; it's about being capable. Whether you're lifting a heavy stone, dragging a sled, or just trying to improve your grip, you're building a version of yourself that is harder to break.
So, next time you're bored with your gym routine, go find something heavy and awkward. Pick it up, carry it for a while, and put it down. It might be a lot harder than clicking a mouse in a simulator, but the real-world results are way more rewarding. You'll feel stronger, look thicker, and honestly, there's just something cool about being the person who can actually move the heavy stuff when it counts. Now, go get after it and start leveling up.