The Importance of Strength Training

March 15, 2011 · 26 comments

Are any of you guys cardio-holics like I used to be?

I used to dip into weight-training ruts. I’d put my body through cardio workout after cardio workout without lifting a weight for weeks. I was convinced if I wasn’t spending 45+ minutes with a consistently raised heart rate, I wasn’t getting a good workout.


But NOW, I’ve seen the light! πŸ˜‰

It started with workout boredom and my missing BodyPump classes from the YMCA in college. I was getting tired of lacing up and hitting the treadmill day after day with no real change-up. SO, I hit a PowerCut class offered by my Y, and I was pleasantly surprised I liked it even more than BodyPump!

So now, I’m strength training (other than the ab workouts I do 5-6 times a week) 3 times a week. And know what I’ve noticed?

When you strength train, you develop FAR less running injuries.

When I refused to strength train for fear I would be too sore to run, I developed an IT band strain, aching knees, and sore hips. Now? Nothin’ (other than my trusty shin splints when I run outside too much)!

So, for all you cardio-driven people out there, try a group exercise class that incorporates weights AND cardio. There are so many out there! Or, download that Nike Training Club App I’m always raving about.


And don’t be scared away by your heavy muscle upping that “number” on the scale. 1 pound of fat takes up to 5 times the amount of space in your clothes than 1 lb of muscle… you won’t regret hitting those weights. πŸ˜‰

lift weights. get buff. πŸ˜‰

For one of my favorite “runner” total body workouts (heavy on the upper body, light on the legs), click here.

To back me up on my views on strength training:
Strength Training for Runners
Strength Training Is Important for Weight Loss
Why Lift Weights?

And to refuel after that weight training, load up on granola. Kristina’s having a giveaway for some!

And if you want candy instead, Miss Red Runner will give you some of that, too.

And, I have to say, I’m guilty of welling up while watching The Bachelor Finale.

Don’t judge me.

I was very pleasantly surprised by Brad’s choice… eeeven though Brad bores me to tears. “He really does.”

And I do wish he’d stop reiterating everything he says. “I really do.”

And I can’t wait to hear what Debbie Smith has to say about it in her HILARIOUS RECAP. Read her PRE-cap here.
She makes my Tuesdays, I swear.

TODAY is your last day to enter myΒ GIVEAWAY to win aΒ free shot glass with the hand painted design of your choice!Β Click here for instructions to enter.

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{ 21 comments… read them below or add one }

1 Emma (Sweet Tooth Runner) March 15, 2011 at 3:01 pm

YES I am TOTALLY the same as you!! I used to think anything non-cardio was such a waste of my precious exercise time!! But I totally love it and I’ve definitely gotten less injuries since I started strength training!! I’ve never heard of PowerCut, but BodyPump rocks!! πŸ˜€


2 Sable@SquatLikeALady March 15, 2011 at 3:10 pm

You KNOW I love this post πŸ™‚

When I started working out almost 3 years ago, I was *just* doing cardio and dieting. And I hit a plateau that I kid you not lasted for almost a YEAR. Then I increased cardio (12-14 hours per week) and of course lost a little more fat but I felt like I was going no where, didn’t want to run or bike a race….then I took up strength training a year ago and I LOVE it! I lost my last little bit of fat, eat more now than I did when doing 12+ hours of cardio a week, and I only do cardio 2-3x per week…and when I *do* do cardio, I perform way better.

ANYway woooohoo, so glad you’ve discoverred & are sharing all the benefits of strength training! πŸ˜€


3 Peggy March 15, 2011 at 3:11 pm

I used to always just do cardio. Now, I think my workouts are more focused on the strength training aspect, rather than cardio.


4 Jenny March 15, 2011 at 3:23 pm

Once I picked up the weights I said bye bye to being a cardio slave. Best thing I ever did. Now I just do cardio 2x a week for 30 min πŸ™‚


5 Kace March 15, 2011 at 3:31 pm

That’s so true, plus it actually helps weight loss, since muscle is constantly burning fat. A lot of people are afraid of “bulking up” but its not the case!


6 Stephanie March 15, 2011 at 3:54 pm

“1 pound of fat takes up to 5 times the amount of space in your clothes than 1 lb of muscle… you won’t regret hitting those weights”

I wish everybody realized this! I hate hearing people say they WON’T strength train because of muscle bulk. I don’t love it (I get bored easily lifting weights) but I do love what it does for the body!


7 movesnmunchies March 15, 2011 at 4:09 pm

AMEN! love strength training and love those links!!! AHHBRAD.. hes SO AWKWARD!!!


8 mickiruns March 15, 2011 at 4:49 pm

Omg. I hated, HATED lifting weights/strength training. Sometimes I still do, but then I remember how much more I hate being injured, and I hit the weights.


9 Parita @ myinnershakti March 15, 2011 at 4:58 pm

I used to be a cardio queen, but now I’ve started incorporating strength training into my schedule at least 2x a week. And I agree with you 100% – since I made the switch, my knees haven’t acted up one bit! So exciting! And I welled up at the end of the finale yesterday too…it’s ok!


10 Brittany (A Healthy Slice of Life) March 15, 2011 at 5:01 pm

Brad bores me too! He’s just so… simple. Oh well πŸ™‚

YAY for strength training- it makes such a difference!


11 Colleen @ The Lunchbox Diaries March 15, 2011 at 7:50 pm

I loveee strength training! I used to feel the same way about cardio – I needed to spend tons of time on the treadmill or the track and I’d turn my nose up at the free weights. I mean, I’m not a BOY πŸ˜‰ Just kidding! Now I enjoy weights more than cardio πŸ™‚ I wish there was a BodyPump class near me that I could take! Wahhh!


12 Emily March 15, 2011 at 7:54 pm

I didn’t want him to pick Emily because I think she’s too good for him, but the thought of seeing her devastated and teary after being shut down turned my stomach. so lose lose sitch. However, I think Chantal made out better! Did you watch after the final rose? holy awkward


13 myhighonlife March 15, 2011 at 8:14 pm

Haha I love your comments about Brad… “I truly do”. I was not surprised by his choice whatsoever… and also am surprised that it’s not all roses & butterflies either. I think he would have been better off with Chantal…but she’s probably too smart for him anyhow πŸ˜‰


14 what katie's baking March 15, 2011 at 8:41 pm

thanks so much for posting this!
i used to be a cardioholic, but i started doing strength training about a month or two ago
i was actually starting to hate it though because i’ve gained 5 pounds :S… so reading this made me feel better! πŸ™‚


15 happytalesblog March 15, 2011 at 8:54 pm

SHWWAAAA!! I totally had to scroll thru the bottom of your post and ALL of the comments b.c. I HAVE YET TO SEE THE FINALE!!!!!!!! And yes, it is 5PM tuesday and I have ALMOST made it home without anything being spoiled! I plan on watching it either tonight or tomorrow….eee I hope he chose Emily!!

Anywayyyyy, girl, you are so on Point… I think strength training has worked MAGIC on me! I also have zero running injuries (and I run quite a bit!) My muscle mass has also increased 10fold from what it was last year, and I feel sooo much more confident knowing that I look “strong” and not just “skinny.” Yes, I may be slim, but this girl has got MUSCLE (and some pretty big guns to prove it!)


16 lindsay March 15, 2011 at 10:36 pm

amen to that! Strength is the best injury prevention! Plus its nice to feel strong!


17 Haughty by Nature March 15, 2011 at 10:55 pm

Ok so I’m not in the cool running club or anything, but I used to think that if I wasn’t jogging (let’s be real, I don’t run) or at a workout class, I wasn’t going to get results. Then I started incorporating power yoga and some circuit training into my workouts, and poof! the weight started coming off. I read something from Jackie Warner last week about how cardio is the slowest way to lose weight-you have to strength train to really get anywhere.


18 oatsandspice March 15, 2011 at 11:10 pm

No I was totally balling during the Bachelor too – especially when Brads mom was talking to Emily and she said that Brad was her angel – ahhh so cute!


19 cleaneatingchelsey March 16, 2011 at 1:23 am

I have been doing much more strength training lately too! I always feel so strong and empowered after a great lifting workout!


20 littlemissminny March 16, 2011 at 5:58 am

I was like that, doing cardio, not thinking anything else or less than 30 min is a good workout.
Now I do strenght training two or three times a week, and I’m loving it!


21 Jenn @ Peas & Crayons March 16, 2011 at 4:56 pm

I was always a cardio junkie too! juuuust discovered how essential strength training is and I’m loving it so far! Though I need to up the frequency mucho!!!


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