These days, fitness personalities on Instagram and TikTok love to compare different workouts against each other. You may come across videos claiming that “running won’t give you the results you want” or that “Pilates is not enough.” If you’re someone who prefers cardio workouts and feels attacked by these opinions, you may be questioning whether weightlifting is truly beneficial, especially if you already incorporate other types of workouts into your routine. The answer is a definite yes, even if you don’t want to become a dedicated weightlifter.
It’s not necessary to spend hours in the weight room like a bodybuilder, but including strength training in your fitness goals is important for long-term health. So what exactly counts as strength training? According to certified personal trainer Chris Travis, any activity that trains your muscles to produce force against resistance qualifies, whether it’s bodyweight exercises, resistance bands, weights, or machines. This means even activities like Pilates are considered strength training because they help to strengthen and tone muscles.
Importantly, strength training doesn’t always require traditional gym equipment; bodyweight exercises are effective and offer similar benefits to gym-based workouts. However, it’s essential to gradually increase the resistance over time to continue challenging your muscles. If the difficulty level remains constant, your body won’t respond to strength training as effectively.
The benefits of strength training are immense and crucial for overall health and longevity. Research shows that resistance training reduces the risk of early death, cardiovascular disease, and cancer mortality. Additionally, strength training helps maintain bone density, prevents muscle atrophy, improves metabolic health, and aids in weight management. Therefore, incorporating strength training into your routine, alongside other forms of exercise like cardio, is essential for optimal health and fitness.
Experts suggest including two to three sessions of full-body strength training per week in your routine for optimal results. The World Health Organization recommends adults engage in muscle-strengthening activities at least two days per week and participate in moderate to vigorous aerobic physical activity throughout the week for overall health benefits. By balancing both cardio and strength training in your workout schedule, you can maximize the benefits and support your long-term health and well-being.
