The Peloton strength training program is one of the fastest-growing workout options for people who want to build muscle, tone up, and get real results, fast. With expert coaches, structured programs, and flexible scheduling, Peloton makes it easy to train at home without sacrificing performance.
Whether you’re a beginner or someone with gym experience looking for a smarter way to train, this guide breaks down the top 7 Peloton strength training programs that actually work. Let’s examine the ones that offer the best value for your money.
Why Choose a Peloton Strength Training Program?
Peloton isn’t just about the bike anymore. The Peloton strength training program lineup has grown into one of the most efficient and accessible strength platforms out there. You can sort workouts by time, muscle group, equipment, or coach, and most of them require nothing more than a pair of dumbbells.
What makes these programs stand out is their structure and consistency. You’re not just picking random workouts. Each Peloton strength training program is designed to progress over time, helping you move smarter and lift stronger with every session.
1. Total Strength with Andy Speer
This is one of the most popular and complete strength courses in the Peloton library. Total Strength is a four-week structured plan that focuses on total-body training. You’ll hit upper, lower, and full-body workouts each week.
The program is ideal for beginners or those returning after a break. Andy Speer’s coaching style is encouraging, informative, and perfectly paced. Each class builds on the last, and there’s a clear sense of progression.
If you want to get stronger across the board and follow a guided routine, this Peloton strength training program is the best place to start.
2. Split Training Program
Looking to build serious muscle and burn fat? The Split Training program might be what you need. Each day targets a different muscle group, allowing for more focused strength sessions:
- Monday: Chest and Back
- Tuesday: Legs
- Wednesday: Core and Recovery
- Thursday: Shoulders and Arms
- Friday: Total Body
This style is great for intermediate to advanced users who want to grow muscle and maintain a structured lifting routine. You’ll still get high energy and guidance from top Peloton instructors, but the focus here is on building strength in isolated groups.
3. Strong Core Program
Your posture, balance, and performance in almost every sport are all impacted by your core. This short but powerful Peloton strength training program is all about building a stronger, more functional midsection.
Each class runs between 10 and 20 minutes, so it’s easy to stack with other workouts or do on rest days. Don’t expect endless crunches—these workouts hit deep core stabilizers through dynamic movement, planks, rotations, and balance drills.
It’s a favorite for runners, lifters, and even desk workers.
4. Bodyweight Strength Program
No equipment? No problem. This bodyweight-based Peloton strength training program proves you don’t need dumbbells to get fit. The workouts use tempo, positioning, and repetition to create muscle fatigue and build endurance.
You’ll do moves like squats, push-ups, lunges, and core circuits—all designed for people training at home with limited space. It’s perfect for traveling, small apartments, or anyone who’s just getting started.
The sessions are short but tough. Don’t underestimate bodyweight workouts—they’re serious business when done correctly.
5. Strength for Runners
If you’re a runner, you already know that strength training is key to staying injury-free and improving performance.
This Peloton strength training program was built specifically for runners. It targets glutes, hips, hamstrings, and core—all the muscle groups that support running efficiency and reduce impact stress.
You’ll work through lunges, single-leg exercises, and resistance work designed to give you better form and longer endurance. Whether you’re training for a 5K or a marathon, this program is a must.
6. Standing Core & Strength
This lesser-known Peloton strength training program is ideal for people who want to stay off the floor. If you’ve got joint pain, are recovering from injury, or prefer upright movement, Standing Core delivers. It uses bodyweight, dumbbells, and balance-based movements to engage muscles while keeping things joint-friendly.
The sessions are short and often low impact—but surprisingly effective. They’re also great add-ons after cardio sessions or for lighter recovery days.
7. Fast & Fierce Strength Collection
Only got 10 to 20 minutes? This Peloton strength training program is made for busy people who still want results. The Fast & Fierce collection is made up of high-intensity, quick-hit strength sessions. Think full-body circuits, AMRAPs (as many reps as possible), and compound lifts, all designed to hit hard and fast.
These workouts are excellent for stacking with other classes (like rides or runs), or as your primary workout when you’re short on time.
How to Choose the Right Peloton Strength Training Program
Not sure where to start?
Here’s a simple breakdown:
- Beginners: Start with Total Strength or Bodyweight Strength.
- Intermediate: Try Split Training or Strong Core.
- Runners: Go for Strength for Runners.
- Busy schedule: Fast & Fierce is your best bet.
Always consider your fitness level, available time, and whether you prefer structured programs or freestyle stacking.
Key Equipment You’ll Need
Here’s what most Peloton strength training programs use:
| Equipment | Why It’s Important |
| Dumbbells | Essential for most strength work |
| Yoga or Exercise Mat | Comfort during floor exercises |
| Resistance Bands | Great for mobility and light days |
| Bench or Chair | Useful but not required |
Most classes offer modifications for limited equipment, so don’t worry if your home gym is minimal.
How to Track Progress in a Peloton Strength Training Program
One of the best features of the Peloton app is its tracking tools. In addition to scheduling courses and viewing your completed exercises in your profile, you may bookmark your workouts. If you’re using a smartwatch, you’ll also get data on heart rate, calories, and performance over time.
Some programs, like Total Strength, even include built-in progression, making it easier to see gains as you move through each week.
Why a Peloton Strength Training Program Works
The power of the Peloton strength training program lies in its design.
It combines:
- Structure
- Accountability
- Expert instruction
- Community support
- Accessibility
You’re not left guessing what to do next. And because you can follow a calendar or mix and match, it keeps things fresh.
Over time, you’ll notice:
- More strength
- Better endurance
- Improved posture
- Less fatigue
- More energy throughout the day
If you persevere for four to six weeks, you will see benefits.
Peloton Strength Training Program vs Traditional Gym Workouts
Let’s break it down:
| Feature | Peloton Program | Traditional Gym |
| Coach-led structure | Yes | Sometimes |
| At-home convenience | 100% | No |
| Progress tracking | Built-in | Manual |
| Community and motivation | Strong online support | Variable |
| Cost-effectiveness | Subscription-based savings | Often expensive |
FAQs
How often should I do a Peloton strength training program?
Aim for 3–5 times per week, depending on the program and your goals. Total Strength and Split Training, for example, are built around 4–5 day routines.
2. Can I lose weight with a Peloton strength training program?
Yes. Strength training boosts your metabolism and burns calories, especially when paired with good nutrition.
Do I need a Peloton bike to access the strength training programs?
Nope! You only need the Peloton app. These programs are completely separate from the bike or treadmill.
What’s the best Peloton strength training program for beginners?
Total Strength with Andy Speer. It offers a full-body foundation and is organized and simple to follow.
Can I mix different Peloton strength training programs?
Absolutely. Many users stack a core class with a full-body session, or combine bodyweight workouts with a run. Just be mindful of your recovery.
Conclusion
Choosing the right Peloton strength training program depends on your fitness level, your goals, and your schedule. If you’re brand new to lifting, start with Total Strength. If you’re ready to build real muscle, dive into the Split Training routine. You run? Go with Strength for Runners.
And if you’re short on time, Fast & Fierce will keep you on track. Whatever you pick, stay consistent. The strength, energy, and confidence will follow. Ready to get stronger with Peloton? The program is waiting, and your results are just a few workouts away.
