The People's Gym · Cork
Strength training for triathlon and swimming in Cork
Three sports, a lot of hours, and a body that is asked to do everything except get strong. Swimmers' shoulders, runners' knees and cyclists' backs all have the same answer. Our personal trainers build 30-minute sessions around it at our Douglas and Ballincollig gyms.
Triathlon and swimming
The fourth discipline
Endurance athletes get plenty of endurance. What two short strength sessions a week add is power, injury resistance and the bone that swimming and cycling do not build.
Swimmer's shoulder
The most common injury in the pool and the sea. Upper back, rotator cuff and shoulder blade strength is the prevention and usually the fix.
Pull and power
Rows, pull-ups and pressing build the pull in the water and the drive on the bike and run.
Run economy
Strength training improves running economy without adding weight. The evidence on this is strong and consistent.
Bone density
Swimming and cycling do not load the skeleton. Long-term endurance athletes need lifting for their bones as much as their times.
Short by design
30 minutes, twice a week in the base phase, once a week in race season. It fits around the hours you already do.
Open water and sea swimmers
Sandycove, Myrtleville, Fountainstown. Year-round sea swimmers need strong shoulders and a trunk that holds in cold water and chop.
Real Google reviews
From members who started where you are
In their own words, straight from Google.
"I've been going twice a week since and ive been reaping the rewards both physically and mentally, i do a bit of running and those good old lunges have helped ! I would highly recommend ATP Ballincollig, the craic is good, the choons are awesome and the trainers are a bit mad (in a good way)"
"I joined ATP in May 2025 due to their Hyrox affiliation and wanting to train as effectively as possible. I also started PT about a month ago, and love the encouraging environment created in Ballincollig. I have been constantly challenged over the past few months, and the energy of each of the trainers is unmatched."
"APT offer a great targeted personal experience to match your goals with an excellent depth of understanding of strength and conditioning from all their trainers and I would highly recommend."
"Excellent team of knowledgeable and motivating coaches. They can accommodate any level, from complete beginners to advanced athletes. Great stuff"
How it works
Strength training for endurance athletes at ATP
Triathletes and swimmers already train more hours than almost anyone. Adding a gym habit sounds like the last thing they need, which is why most of them skip it and why so many of them end up with a shoulder, a knee or a lower back that sidelines them. The strength work does not need to be long. Two 30-minute coached sessions a week in the base phase, one in race season, is enough to make you more powerful, more efficient and far less likely to break.
What a session looks like
You train 1:2, one coach and two clients, each on your own programme, for 30 minutes. Upper back, rotator cuff and shoulder blade strength for the swim. Heavy, low-rep leg strength and single-leg work for the bike and the run. Trunk strength that holds your position in the water and on the bars. Loads climb through the winter base phase and hold through the season. It is deliberately short so it does not steal recovery from the swim, bike and run.
Shoulders
Swimmer's shoulder is almost always a strength and balance problem around the shoulder blade, not a reason to stop swimming. If you are seeing a physio, we follow their advice and build the programme around it. Our after physio page covers coming back from an injury.
Getting started
Your first session is free. Claim it below and tell us what you are training for in the form or when we ring. It is a real coached 30-minute session at Douglas or Ballincollig, no card and no commitment. Our runners page and cyclists page go deeper on those two legs of it.
Memberships & pricing
Simple, flexible pricing
Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
Triathlon and swimming questions
If yours is not here, give us a ring. We would rather talk it through.
Will strength training slow me down or make me heavy?
No. Two short sessions a week improve running economy and cycling power without meaningful weight gain. The research on this for endurance athletes is consistent.
Can it fix my swimmer's shoulder?
Usually, yes. Swimmer's shoulder is a strength and control problem around the shoulder blade and rotator cuff, and it responds to the right work. If you are with a physio, we follow their plan.
When in the year should I lift?
The winter base phase is the building block, two sessions a week. In race season one short session a week holds it. Taper the week of a race.
How does it fit around swim, bike and run?
Sessions are 30 minutes so they slot in without eating a training day. Ideally not the day before a key session or a race.
I only swim, in the sea, all year. Is this for me?
Yes. Sea swimmers need strong shoulders and a trunk that holds in cold water and chop, and swimming alone does not build bone. Two short sessions a week covers all of it.
Is it a class or personal training?
Personal training, 1:2. One coach with two clients, each on their own programme, so your race calendar and your weak spots set the plan.
How much does it cost?
Rolling memberships start at €179 every 4 weeks for two sessions a week, and our no-expiry packs never lapse. Your first session is free, no card and no commitment.
Get started
Claim your free session
Tell us a little about yourself and a member of the ATP team will be in touch to book in your free session.
ATP Fitness App
Manage your sessions on the go
Book your PT & classes straight from your phone, manage your membership and top up credits any time.
Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed