In a recent article in Triathlete magazine, it was recommended that beginners include weight training in their programs. The recommended time was 20 but no more than 30 minutes and that you should not thrash yourself too hard. Recommended were exercises such as deadlifts, quarter squats and pull-ups or lat pulldowns for 15-20 reps. In addition, crunches and exercise ball core movements to strengthen and balance the core muscles were advised. In another article in the same magazine, weight training was recommended in the endurance phase of training. It was recommended that you keep the weight very light. For example, two sets of 15 repetitions were recommended so that you feel you are working fairly hard by the last two or three repetitions but could do more if you had to. In addition the exercises were to be done slowly through the full range of motion using an up two, down four cadence. In both articles, athletes are advised to not do the maximum number of repetitions possible past 15-20 reps. However, if you want to develop strength and endurance you must do the maximum number of repetitions possible. When doing a 15-20 repetition routine, the early repetitions develop mainly endurance while the last few repetitions develop mainly strength. But to get the strength development, you must be exerting yourself to your fullest. You should not finish feeling that you can do more. If endurance is the main objective, which it should be for most triathletes, then it is necessary to work in the range of 30-50 maximum repetitions. With this number of repetitions, you develop not only muscular endurance but cardiovascular endurance. Weight training, especially in the early and middle stages of training prior to competition, should be as important as practicing the swim, run and bike events. It is the key to improving your ability to perform better in these events. Merely training in each event will produce good results but not the best results. In addition, with greater strength, there will be less chance of injury, especially if developed as it is displayed in each event. Core strength and stability is important for triathletes, but if you train effectively and use free weights and rubber tubing as in the Total Athlete System™ set, you will develop all the stabilization capabilities that you need. Most important here is dynamic stabilization, not static as is developed in core exercises that are now the rage in many gyms. In other words, core strength should be developed through dynamic activities, not static. Then it will have a direct transfer to when you perform in one or all of the events. Last, but not least, the number of exercises typically recommended in these and other articles are too few and are not specific to the three competitive events. They are fine for beginners but for a high-level triathlete, all training should have a direct effect on performance in each event. Merely getting stronger does not have this effect. You must develop strength, the energy systems and improve technique exactly as it is needed in each event. The higher the level on which you perform, the more the training must be specific to improving your skill performance. For more information on specificity of training, see Explosive Running by Dr. Michael Yessis. Not only does it describe and explain many specialized strength exercises for running and the mid-section but also deals with active stretches to help prepare the muscles for activity. Also see Build a Better Athlete by Dr. Michael Yessis.