Weight training is better than running

I am a runner at heart. When I was 8 years old I used to run through apple plantages in my home town, believing I was Aragorn from the Lord of the Rings, on a mission to slay some orks.

Are you Aragorn or Gimli?

Image result for aragorn running into battle
Something like this

It is always hard to say that one type of physical exercise is better than another. It depends what your goals are. If you want to run a marathon, would it be wise to bench press 3 times per week and go for 100 meter sprints at 8:00 a.m. twice a week?

Definitely it’s better than doing nothing.

Strength training better for the heart…

According to a study from the American College of Cardiology in 2018 strength training is proving to be more effective when it comes to cardiovascular health than cardio exercises. Including dynamic exercises such as running and cycling.

The study proved that all physical activity is beneficial for cardiovascular health reducing risk of cardiovascular disease 30 – 70 %. Who would have thought? However, static strength training was more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling. Furthermore, participants who did both type of activities saw better results than participants who only stuck to one type of exercise, cardio or strength training. [1]

Spending more time does not increase benefits…

When you are in the gym, often the temptation is there to go the extra mile. What if you are just wasting your time?

“People may think they need to spend a lot of time lifting weights, but just two sets of bench presses that take less than 5 minutes could be effective,” said DC (Duck-chul) Lee, associate professor of kinesiology

A study from the University of Iowa State University found that lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 %. Whereas spending more than an hour did not yield any additional benefits.

Weight training alone is enough is the conclusion of the data of nearly 13,000 adults in the Aerobics Center Longitudinal Study. [2] Therefore, you can solely focus on one type of exercise without worrying that you are missing out.

Anyways, I am going to keep running.

Success! You’re on the list.


  1. https://www.sciencedaily.com/releases/2018/11/181116135957.htm
  2. https://insights.ovid.com/crossref?an=00005768-201903000-00014

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