Benefits of Strength Training

I’ve learned I love to strength train.

Benefits of Strength Training jillconyers.com #strength #benefitsofstrengthtraining #strong @ideafit @sweatpink @jillconyers.com

In the past, motivation to strength train has always been improved running and injury prevention or completing a challenge (hello 90 days of P90X, P90X2 and P90X3).

With a change in perspective and consistency, motivated by the fact that I’ve learned that I actually love it, strength training is no longer a chore. It’s a part of life that is welcomed and enjoyed.


Increase metabolic rate by increasing the number of calories you burn on a daily basis.

Increasing and restoring bone density. Strength training prevents and fights osteoporosis.

Increase lean muscle mass. The more lean muscle your body has the more calories it burns.

Injury prevention. Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury.

Improve balance. Strengthening our legs and core section means an increase in overall balance, stability and coordination.

Decrease risk of coronary disease. Strength training can reduce your blood pressure and decrease your cholesterol levels.

Enhance performance in sports, exercise and life in general.

Increase strength. With consistent weight training you can expect a increase in strength so everyday activities like carrying groceries, lifting heavy objects and climbing the stairs, will become easier.

More toned appearance. Strength training adds lean muscle more effectively than any other form of exercise.

More important than strength training alone is finding a balance of cardio, resistance training and flexibility. A combination of the 3 will make you feel better than you ever thought possible and in the best shape of your life.

What workouts look like lately:

Monday: Upper Body Strength, Abs & Obliques
Tuesday: Elliptical
Wednesday: Lower Body Strength, Abs & Obliques
Thursday: Hot Yoga, Elliptical
Friday: Rest
Saturday: Hot Yoga, Total Body HIIT
Sunday: Hot Yoga, Elliptical

Start making strength training a regular part of your life with these workouts:

Do you strength train regularly? Do you strength train because you enjoy it or is it a chore?

be the best version of YOU


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  1. I’m behind in my blog reading which is why I’m only posting now.
    I will be honest and state that after I did spartan in March I pretty much stopped strength training. And you know what I miss it.
    I’m not as strong as I was before, and I miss that. I’ve put on weight because I’ve lost muscle. I’m not as lean.
    But that’s all changing. I’m making the time now. I’m currently doing PiYo to help with my flexibility, and it’s also making me stronger, and then I’m moving on to a Nia Shanks program which is all bodyweight.
    I’m determined to strength train but just using my body, which is why I started with piyo.

  2. I’m all about strength training – it makes me happy and I know that it has improved my running over the last 10+ years!!

  3. YES to this! I’m a huge supporter of strength training for EVERYONE. Great post, Jill!

    1. Hi Jess. You can’t deny the benefits and who doesn’t want to look a little buff 🙂

  4. i really wish I could fall in love with strength training. I know all the benefits of it but it’s still a chore I dread. Im thinking about hiring a personal trainer to get me in the gym consistently. I know that’s the only way I’m going to be consistent is if I have a PT or some kind of accountability partner.

    1. Hi Giselle. I was the opposite and now I think I love it all ha!

  5. I love strength training and have gotten back on track with it this year. Strength training has been a crucial part of overcoming my injury this year. And plus who doesn’t want to look a little buff!

  6. I definitely view strength training as a chore, but I know how important the benefits are for my overall health and training, so I incorporate it 2-3 times a week. Working on it more as I am taking a break from running…Wahoo for Skoop!

  7. I do believe in the powers of strength training. I have been taking off due to a shoulder injury but starting Monday I will be back on a program that includes strength training, hopefully my shoulder holds up!

    1. Good luck Toni. Sending positive vibes to your shoulder on Monday!

  8. I definitely believe in strength training. Without it all of the other modes of exercise would become more difficult. Great post as always.

  9. I love your photo wall behind you! What a great idea!

    I’ve been trying to incorporate more strength training into my workout routine lately. I’ve been mainly just doing spin, so I’m trying to mix things up a little. 🙂

    Have a great weekend!

    1. Thanks Tricia. The wall is covered with race and run photos of my husband and I. My body is loving the balance of strength, flexibility and cardio!

  10. I love weight training! I have moved away from it when I increased my running but I need to be more consistent and but it back consistently into my workout schedule!! #onit

    1. Get on it Tamieka! As I’m sure you know the benefits to running are undeniable.

  11. I just started doing weekly strength training by way of boot camp so think squats and lunges. And I have DEFINITELY seen an improvement in my hill running!

  12. I made a promise to myself that after Paris I would start strength training consistently. I’m on week 2 and I love it. I don’t know why I can’t keep with it during training!!

    1. During a training cycle it is hard to strength train consistently. Maybe it’s because you’re either running or resting to run again. Keep at it Sue! Your running body will thank you 🙂

  13. just finished teaching HIIT and strength! yes, love it. so good for my bones. Always working on that!

    1. I want to come to one of your classes. Can you make that happen please!

  14. Strength Training is my favorite too, but I’ve been slackin’ a little bit lately. I’m looking forward to getting back at it! I love all of this helpful information you shared!

    1. Happy to share Melanie! I never thought I would say I look forward to strength training but it’s true. My body is loving the balance.

  15. I have been seriously slacking on my strength training and I don’t know why! Because I actually do love it. I think it takes more effort than just lacing up and heading out for a run. I’ve gotta get back at though!

    1. I used to only want to run run and run. Now I look forward to strength training and the benefits to running are bonus and not the goal. My body is loving the balance!

  16. I love strength training too. I used to just run and run and run some more but I was definitely that awful term “skinnyfat”. I weigh more now but my body shape is so much better!

    1. Sarah, OMG, the one time I was told I was skinny fat I was shocked. I was interviewing a personal trainer. Are you kidding me? Never went back. As you can tell it stuck with me.

      In the past all I ever wanted to do was run. If strength training wasn’t so beneficial to running I probably wouldn’t have done it at all or very little. Now I look forward to it and the benefits to running are bonus and not the goal.

  17. I started focusing on strength training towards the end of my weight loss journey and have continued after reaching my goal at the beginning of the year. I want to increase muscle mass, be stronger, and have a more toned look.

    1. Strength training is working for you! Keep on inspiring Cassi!

  18. strength training is SO important and unfortunately neglected by many women, though i do feel like that is very slowly changing! 🙂

    1. I used to be guilty of neglecting resistance training. If it wasn’t so beneficial to running I probably wouldn’t have done it at all. All I wanted to do was run. Now I look forward to it and the benefits to running are bonus and not the goal.

  19. I love strength training! I keep saying I need to do more of it though…gotta squeeze it in! I do need to get a nice set of weights to use at home.

    1. Hi Amanda, do you strength train regularly? I’m not trying to be nosy. I’m curious about if and why runners strength train consistently. Thanks!

  20. I used to be all about cardio but since adding weight training I’ve seriously lost my love for it. Weight training is so much more fun! I love it.

    1. I was the same about running. The only reason I strength trained at all was to benefit running. Now, I look forward to it. Strength training makes me feel like a beast! Loving it.

  21. I LOVE your positive, infectious attitude! Sometimes I look at strength training negatively, but really, I definitely enjoy it. My FAVORITE is weighted HIIT training, using a 7-10 circuit, through 3 times. I like to take a decent break in between each round, but working by the clock always makes it more fun for me, and I push harder. GOOD TIMES. Thanks for the great list of benefits. WOOHOO! Go get ’em, Jill.

    1. HIIT is rocking my world and making me stronger! BOOM

      Positive comes easily and naturally when talking about this stuff 🙂

  22. I couldn’t agree more! I have recently ramped up my strength training to 3x/week instead of 2, and also increased the intensity. It’s making a difference in my body AND my running! Just pinned your second 18-min. workout–love the first!

    1. Hi Amanda, how are you? Mind if I ask, do you think you would strength train if it wasn’t so beneficial to running? There was a time when I would have said no. Now I look forward to it and the benefits to running are bonus and not the goal. Thanks for sharing the HIIT!

      1. Yes, definitely. I really enjoy HIIT and boot camp type workouts (and barre!) and would probably do CrossFit if I weren’t a runner.

  23. Love that picture of you! You’re so cute and happy.
    Thanks for sharing that breakdown of your week – always good to see what other people are up to 🙂

    1. Thank you Beverley. Insert blushing emoji 🙂

      I enjoy seeing your weekly workout recap for the same reason.

    1. Debbie, I want to be able to say that one day 🙂 Soon! Very soon!

  24. I love to strength train!! There are so many benefits and it is empowering to pick up heavy stuff and see your progress in such tangible ways.

  25. Weight training is great for so many reasons. I’ve definitely seen how its benefited me and helped to make me a faster runner.

    1. That is awesome Kathryn! Mind if I ask? Do you think you would strength train if it wasn’t so beneficial to running? There was a time when I would have said no. Now I look forward to it and the benefits to running are bonus and not the goal.

  26. I love strength training. It may be why I haven’t been out running as much lately (also it’s still cold here). I go to a gym called HardPressed where it is 30 min of HIIT strength training. So no cardio, just quick transitions between their 231654687 weight machines. I have never been so sore in my life.

    1. Hi Erin, HIIT is is my favorite right now! It makes you feel like a beast in a short period of time. FTW!

  27. I love lifting heavy things. I feel in love with it last year. Couldn’t agree with you more!

    1. Mind if I ask, what is “heavy” for you? I envisioning myself progressing to what I would call “heavy” and just wondering if my heavy is heavy in the lifting world. Love chatting about this stuff!

      How’s studying going?

      1. Right now, Jill, I’m squatting 155# for reps (usually a 4×8 set). I can do a bit more for less reps. Deadlift is about 165#-ish – but getting better. Took forever for me to get the right form. And about 75# for reps on bench. It can vary a bit, but that is a good mid range.

        Studying is going…with the wedding coming up, it’s tough to stay on track! How are you doing?

        1. Jen that is awesome! I workout in a home gym so my “heavy” isn’t so much. My daughter started crossfit this year and she surprises herself every time with weight.

          I’m good. Life is wonderfully busy. You have a wedding to plan and my son is graduating from high school next week. We’ve somehow managed to plan what will be about 4 days of celebrating. Yikes! So, I definitely know what you mean by tough to stay on track.

          Thanks for the lifting info.

    1. Preaching to the choir Deborah plus it makes me feel like a beast!

  28. Strength training has grown to be something I enjoy now! It used to be a chore 🙂 There are so many great benefits to making time for strength training, even in pregnancy! Thank you for sharing all of the great benefits, Jill! Happy Fitness Friday 🙂

    1. Hi Amy. Me too. My only motivation to strength train was the benefits to running. Now I look forward to it and the benefits to running are bonus and not the goal. It’s no longer a chore 🙂

  29. I’m all about that strength training! I’m always amazed at the gains I”ve seen in my running since I added weights to the mix.

    1. Hi Wendy, do you think you would strength train if it wasn’t so beneficial to running? There was a time when I would have said no. Now I look forward to it and the benefits to running are bonus and not the goal.

      1. I do. I’ve done a lot of research on aging, and everything I’ve read points to the benefits strength training. My mom has osteoporosis, and we all know about the benefits of weight bearing exercise with regards to that.

  30. I love weights. Strength training for me is 3-4 days a week and I’m serious about but too. I never slack on it no matter how rushed I am.

    1. That is awesome Megan. It hasn’t always been the case for me but now, same!

  31. OH Jill you look so happy with all that weight! I too have learned to love my inner weights training goddess. It’s totally different than the runners high or yoga clam. I feel powerful, challenged and unstoppable after a great session. I’m always sad when women tell me they won’t go near the weights at the gym. I spend more time there now than anywhere! 🙂

    1. Way to channel your inner weight training goddess. You’re so right about how it makes you feel being totally different from running or yoga. Beast and strong come to mind. Who wouldn’t want to feel like that!

  32. I used to hate strength training, then it did it for running injury rehab/prevention, but now I like it in it’s own right. Currently I do it 2X week but I’d like to fit in one more day.

    1. Me too! Before I would strength train (not very consistently) for the benefit to running. Now, look forward to it.

  33. Strength training is a must for all–especially women to promote healthy bones!

  34. Strength training….I know I should do more or some! There are only so many days in the week! How o fit it all in? I did my first Tabata workout yesterday – my calves are screaming this morning! In a good way, right now I am using my own body to train and mixing it up! You are looking good my friend!

    1. Time. Just a little more please. We need to meet in real life 🙂

  35. To run well, strength training is a must, especially as I get older and older! I admit, it’s my least favorite thing to do but the benefits are undeniable.

    1. For years as a runner strength training was a necessary evil. All I wanted to do was run. Now, balance feels so good and my body prefers it.

      Have an awesome weekend Allie!

  36. strength training and lifting has been my saving grace, mentally and physically, it has taught me SO much about my body! like I can stay healthy without killing myself for hours doing cardio…

    1. Hi Amber. A year ago I never would have thought you could get in a good workout in 30 minutes. I was so wrong!

  37. enjoy AND AND AND the best stress release ever.

    1. Carla I was missing out when I over focused on running! Balance feels so much better.

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