Stop Running From Weight Lifting

*Disclaimer: If you are already lifting weights, this article is not for you… Unless you want to learn more about some of the amazing benefits of strength training!*

Lift the Weights!

For decades, cardio workouts like running, cycling, or swimming have been promoted as the ultimate way to improve your health and longevity. But recently, experts have been pushing the idea of incorporating more strength training into fitness routines—and for good reason! A lot of people think lifting weights is just for bodybuilders or athletes, but the truth is EVERYONE can benefit from some form of strength training. And don’t worry, you’re not going to bulk up like Arnold Schwarzenegger overnight. In fact, that’s really hard to do without a highly specialized diet and training plan (and steroids)!

 While cardio is great for cardiovascular health and endurance, focusing only on cardio means you’re missing out on some serious benefits that strength training brings to the table. From increasing your metabolism to preserving muscle mass, improving bone density, boosting mental health, and even enhancing your overall confidence—strength training is a game-changer for your fitness and wellbeing.

Performance

For my competitive runners out there, if you are not already strength training, you are already a step behind your competition that is! Many distance runners are concerned that lifting weights will make them heavier and then slower, but that is not the case! Studies have shown that distance runners who incorporated strength training as a part of their training regiment had improved running economy and biomechanics which led to improvements in their performance and even a reduced risk of injury! That sounds like a win-win!

Metabolism

One of the biggest reasons to add strength training to your fitness routine is its powerful effect on metabolism. Yes, cardio burns calories, but mostly while you’re doing it. Once you stop, the calorie burn drops off fairly quickly. Strength training, however, triggers an increase in resting metabolic rate (RMR)—the number of calories your body burns while at rest. The science behind this is pretty simple: muscle tissue is more metabolically active than fat. In other words, muscle burns more calories than fat, even when you’re sitting on the couch. This means the more muscle you build, the more energy your body needs just to keep functioning, and that translates to more calories burned throughout the day.

This “afterburn effect,” known as excess post-exercise oxygen consumption (EPOC), is one of the key advantages of strength training. EPOC refers to the increased rate of oxygen consumption your body needs to recover after a workout, which keeps your metabolism elevated for hours after you’re done exercising and is elevated more after lifting weights compared to doing cardio. For anyone looking to manage weight or improve body composition, this is a gamechanger.

Muscle Mass and Bone Health

Strength training doesn’t just improve metabolism; it’s crucial for maintaining muscle mass as we age. As early as your 30s, you start losing muscle tissue, a process called sarcopenia, at a rate of about 3–5% per decade. Without strength training, this loss can lead to reduced mobility, a higher risk of falls and injury, and a general decline in strength. Strength training helps combat sarcopenia by not only slowing muscle loss but actively building and preserving it. Improving and maintaining muscle mass allows us to be able to carry our groceries in from the car, play with our kids and grandkids, and even stand up from the toilet.  

It also plays a vital role in bone health. Studies have shown that strength training increases bone mineral density (BMD), which is essential for preventing osteopenia and osteoporosis as we age. When you lift weights, the stress you place on your bones signals for them to adapt and become stronger, much like your muscles do. This is especially important for women, who are at a higher risk of developing osteoporosis after menopause.

Mental Health Perks

Strength training isn’t just about physical health—it’s also a powerful tool for improving mental health. All forms of exercise release endorphins, like dopamine, that are neurochemicals that boost mood and reduce feelings of anxiety and depression. However, strength training has been shown to have unique mental health benefits. One study published in The Journal of Strength and Conditioning Research found that resistance training significantly reduced symptoms of anxiety. Another study in JAMA Psychiatry found that strength training was linked to a reduction in symptoms of depression.

Beyond the physiological effects, strength training can also improve mental health by boosting self-efficacy—that sense of “I can do this!” Every time you lift a heavier weight or hit a new personal record, you reinforce your ability to set goals and achieve them, which translates into greater confidence both inside and outside the gym.

And let’s be honest—there’s nothing like the feeling of hitting a new personal best. Strength training lets you set measurable, achievable goals—like increasing the amount of weight you lift or mastering a new exercise. Few things feel as empowering and bad*ss as looking at the weights you’ve just lifted and thinking, “I did that!”

Hormonal Balance

Let’s not forget that strength training is also a great way to help naturally balance your hormones. This becomes more important as we age since hormone levels like testosterone (yes, women need testosterone) and growth hormone naturally decline, which can affect everything from energy levels to body composition. Strength training naturally boosts and balances the production of these and other hormones, helping to improve metabolism, muscle growth, sleep, immunity, and even libido.

Wrap Up

Cardio is great for your heart, but it’s only part of the fitness equation. Strength training is essential for a well-rounded, healthy lifestyle. From boosting your metabolism and building muscle to strengthening bones, improving mental health, and balancing hormones, it offers benefits that cardio alone just can’t match. So whether you’re just starting out or you’ve been working out for years, it’s time to stop running from the weights and start reaping the rewards.

If you’re unsure where to begin or need help adding strength training to your routine, we’ve got your back! Reach out to us with any questions, and we’ll help you get started on the path to a stronger, healthier you.

Andrew Stelter DPT, CSCS