Strength Training for Real Results: Why and How to Build Muscle

What is strength training? It might seem like a silly question—it's training for strength, right? Yes, but there's often confusion about what that means.

I talk a lot on social media about the importance of strength training and its benefits beyond just building bigger muscles. Some people—primarily women—think they don't need strength training because they're not interested in getting "big." But strength training offers so much more than big muscles (although, for the record, my personal goal is to build big muscles, and that's okay, too!).

Strength training builds stronger bones by increasing bone density, which reduces the risk of falls and fractures now and as you age. It also helps protect and stabilize your joints by strengthening the muscles around them, reducing the likelihood of injury. Another major benefit? Strength training improves your metabolism. Muscles are metabolically expensive, meaning your body burns more energy to maintain muscle. Simply put, the more muscle you have, the more calories your body burns just by existing—no extra cardio is required! A higher metabolism means you can eat more calories without storing them as fat because they are needed to maintain and grow muscle tissue.

Maintaining and building muscle as you lose fat reduces your risk of regaining weight because your metabolism stays elevated. Plus, muscles build confidence and give you that "toned" look many women desire.

Benefits of Strength Training

Strength training is more than building big muscles. While muscle growth is one benefit, the impact of strength training goes far beyond aesthetics:

• Bone Health: Strength training increases bone density, reducing the risk of fractures and falls, especially as you age.

• Joint Protection: Strong muscles stabilize and protect joints, reducing the likelihood of injuries.

• Metabolic Boost: Muscle tissue burns more calories at rest, helping you maintain a healthy metabolism. This means you can enjoy more food without storing it as fat.

• Confidence and Tone: Building muscle boosts your confidence and gives you the "toned" look many women desire.

Here's the truth: to look toned, you must build muscle. Toned equals muscle. As a personal trainer and health coach, I've met countless women whose goal is to get toned but then avoid the specific actions required to build muscle.

I get it—the fitness industry doesn't make it easy. The internet, social media, and fitness advertisements promise the same outcome (losing fat and gaining muscle) while selling 100 different (mostly ineffective)ways to get there. Strength training is one of the most effective and direct ways to build muscle and achieve that "toned" look.

Is This Strength Training? Let's Break It Down

When I talk to people about strength training, they often ask:

• Is Pilates strength training?

• Is Yoga strength training?

• Does running hills count as strength training?

• What about wearing a weighted vest while walking or jogging?

The answer is yes…and then no. Let me explain.

If you've never done hill running (or haven't in a while), starting to do it consistently can provide resistance for your hamstrings, glutes, and calves, helping to build strength and muscle. Hill training has many other benefits, including improving cardiovascular health and running performance.

However, the human body is an adaptation machine. When you stress your body with strength-building activities, it adapts, and you get stronger—hooray!

But here's the catch: to continue building strength, you must keep challenging your muscles by adding more resistance over time. That's why hill running is great for initial strength building, but it will only qualify as progressive strength training if you keep finding steeper hills (and even then, you'll eventually hit your limit). Not to mention, hill running is not full body strength training; balancing upper and lower body strength is key.

The same logic applies to Yoga and mat Pilates. These activities build strength initially because they require resistance (usually your body weight). However, unless you're increasing the resistance or difficulty over time, they stop being effective for building strength. Yoga and Pilates are fantastic for flexibility, balance, and overall health but don't provide the progressive overload needed for sustained strength gains.

The Key to Strength Training: Progressive Overload

The secret to strength training is progressive overload. It means continually challenging your muscles by increasing the resistance, volume, or intensity. Without this incremental increase, your body adapts, and you stop progressing, and it ceases to remain effective strength training.

Even if you're holding weights or your workout feels hard, it doesn't necessarily mean you're strength training. To build strength, you need to lift heavy weights with proper progression. Sweating, being out of breath, or feeling tired and sore doesn't automatically equal strength training.

While excellent for overall fitness and fun, many group fitness classes don't provide the structure for true strength training. Are you lifting progressively heavier weights? Are you increasing the difficulty of your exercises over time? Are you taking adequate rest breaks between sets? If the answer is no, it's likely not effective strength training.

Why Most Classes and Modalities Don't Count as Strength Training

Group fitness classes, Yoga, boot camps, and similar activities offer numerous benefits for fitness and health, but they typically fall short of progressive strength training. Here's why:

• Lack of Progression: Are you lifting heavier weights or doing more advanced exercises over time? If not, the stimulus remains the same, and your muscles stop adapting.

• Insufficient Rest: Many classes emphasize continuous movement, which prevents your muscles from fully recovering between sets. Recovery is key for strength development.

• Focus on Cardio or Endurance: Just because something feels hard or makes you sweat doesn't mean it's building muscle.

This doesn't mean you should avoid these activities—they're excellent for cardiovascular health, flexibility, and overall fitness (and fun). But they're not a direct path to building strength and muscle.

How to Get Started WITH STRENGTH TRAINING

I'm not saying you should ditch your favorite class, Pilates, Yoga, or hill running—these activities have many benefits and can be part of a balanced exercise routine. But if your goal is to build muscle, get stronger, or achieve that toned look, you must prioritize progressive strength training.

It doesn’t take much. Hit all major muscle groups two times per week to start seeing results—plenty of time to get in your flexibility or cardio classes for their specific benefits.

So, how do you do it?

Focus on resistance exercises that challenge your muscles. Lift heavy enough weights that the last two reps of your set feel difficult but doable. If you finish a set and feel like you could do five more reps, it's a sign you could go heavier.

Implement progressive overload by gradually increasing your weight, reps, sets, or intensity. It might mean adding a few pounds to your lifts, slowing your tempo, or progressing to more advanced exercises.

Give yourself adequate rest between sets. You might not be lifting heavy enough if you can jump right into the next set without resting.

Stick to the basics and repeat the same exercises consistently. "Muscle confusion" is a myth. The best way to build strength is to repeat foundational exercises and progressively add resistance over time.

Three Questions to Determine If You're Strength Training

To assess whether your activity qualifies as strength training, ask yourself:

1. Is it providing resistance?

2. Can I continually increase the resistance over time?

3. Am I allowing for adequate rest between sets?

If you answered yes to all three, congratulations—you're strength training!

The Lifetime Benefits of Strength Training

Strength training may help you look great now, but its real power lies in how it sets you up for a long, healthy, independent life. Building muscle improves your strength, stability, and confidence at every stage of life. As you age, it becomes even more critical for maintaining mobility, reducing injury risk, and staying active.

Need Help? Let's Get Strong Together

If you’re ready to take your fitness to the next level and start 2025 strong, join my 6-week Kick-Start Challenge in January! This program includes one-on-one Zoom coaching for habits and accountability, workouts, nutrition guidance, a body composition scale, and a heart rate monitor—all designed to help you build strength and confidence.

Not sure if it’s right for you? Let’s talk! I’m offering a free consultation call—no strings attached. This isn’t a sales call, and I won’t try to convince you of anything. My only goal is to hear your story, understand your goals, and genuinely help you decide if this program aligns with what you’re looking for. It’s not for everyone, and that’s okay. I’ll only invite the people I believe I can help make a real difference. Are you in? Click here to schedule your free call on my calendar. I’d love to chat with you!

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

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Improve Your Potential with the Push Pull Legs Strength Programming for Runners

A Simple, Effective Approach to Building Strength for Runners

Strength training for runners doesn't have to be complicated. It shouldn't be!

Many runners don't do strength training because they overcomplicate it, looking at bodybuilder workouts on Pinterest or niche workouts from influencers on Instagram.

If you stick to the basics and work to increase your weight to get stronger over time, you will get the best results—there is no need for muscle confusion or complicated programming. The basics are the best way to get results.

As a runner, your goal is to complement your running, not replace it. That's where the Push/Pull/Legs (PPL) programming comes in—a balanced, straightforward strength-training approach that targets all major muscle groups, improves running economy, and reduces injury risk.

Whether you're new to strength training or looking for a system that fits seamlessly into your running routine, push/pull/legs programming is incredibly effective and simple to implement.

What Is the Push/Pull/Legs Programming

The PPL method divides strength training into three types of repeatable workouts:

1. Push Workouts: Focus on muscles used for pushing movements—chest, shoulders, and triceps.

2. Pull Workouts: Target muscles for pulling—back and biceps

3. Leg Workouts: Strengthen the lower body—quads, hamstrings, and glutes.

By alternating these workouts, you ensure balanced muscle development, allow adequate rest between muscle groups, and reduce imbalances that often lead to injuries.

Why Push/Pull/Legs Works Well For Runners

Improves Running Economy:

Strength training enhances your efficiency by building stronger, more resilient muscles, allowing you to run faster and longer with less effort.

Reduces Injury Risk:

Strengthening muscles, tendons, and ligaments protects joints from the repetitive impact of running. Muscles stabilize joints, and strong muscles reduce injury risk.

Targets Key Muscle Groups:

The PPL programming ensures that you don't neglect any muscle groups, addressing common weaknesses like glutes, shoulders, and back strength that are vital for runners.

Fits Into a Runner's Schedule:

With five 30 sessions per week, PPL is easy to integrate into a busy training plan.

How to Structure a PPL Week FOR RUNNERS

A typical PPL week for runners might look like this:

DayWorkoutDetails

Monday: Push + core

Tuesday: Pull + core

Wednesday: Legs

Thursday: Push + core

Friday: Pull + core

Saturday: Long Run or Rest. Depending on your run training schedule

Sunday: Rest

Then, you would alternate the workouts, starting with Legs the following Monday. This schedule is for phase one. I recommend doing the same exercises for three weeks during phase I. Then, as you move into phase II, alternate the exercise to a more advanced version that works the same muscles or adjust the rep range.

Exercises for Each Category

Push + Core Workouts:

• Overhead press

• Floor or Bench Press

• Incline Push up

• Plank variation

Pull + Core Workouts:

• Deadlift

• Bent Over Row

• Inverted row or pull-up

• Around the world (core)

Leg Workouts:

• Single-leg glute bridge

• Goblet squat

• Side lunge

• Single leg deadlift

How to Progress

• Choose the Right Weight: Pick a weight that feels challenging by the last 2–3 reps. If you can easily do 4–5 more reps than the target, it's time to increase the weight.

• Track Your Progress: Keep a log of your workouts, noting the weights, sets, and reps. Aim to gradually increase the weights, sets, or number of reps over time.

Tips for Success

1. Focus on Form: Quality matters more than quantity. Proper form prevents injuries and ensures you're targeting the right muscles.

2. Rest and Recover: Allow your muscles time to repair and grow stronger. Follow your PPL workouts with proper nutrition and rest.

3. Keep It Simple: Don't overcomplicate your routine. Stick to the basics and stay consistent. If you miss workouts often, this may not be your best program.

ADAPT TO YOUR FITNESS LEVEL

The push/pull/legs program is versatile and can be adapted to suit both your schedule and fitness level while working together with a running plan.

Beginners can adapt the program to their fitness level by completing the strength workouts three days a week, alternating with running days. A three-day option is perfect for runners less experienced in the gym or those with tight schedules, as it allows you to hit each major muscle group once per week while leaving ample time for running and recovery. The three-day plan reduces the risk of overtraining and ensures that strength sessions complement rather than compete with running performance.

More advanced runners or those with more strength-training experience might choose a six-day option, performing Push-pull and leg workouts twice weekly for increased volume and progression. Ensure you allow at least one full weekly rest day.

The Push/Pull/Legs programming can be a game-changer for runners who want to build strength without overhauling their training routine. Dedicating three to six days a week for targeted strength workouts can enhance your running performance, reduce injuries, and feel stronger overall.

Ready to give it a try?

Start with light weights, master the movements, and build from there. Your stronger, faster, injury-resistant self will thank you!

a dumbbell program built for runners

FREE DOWNLOAD FOR EVERYONE

To take what you learned here and complete the program independently, you can download a FREE informational PDF about the PPL program. This option is perfect for someone with more experience because it's free!

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For just $7, you’ll unlock:

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Weight Tracking: Easily log and track the weights you use for each exercise so you can monitor your progress and continue to challenge yourself.
Foundational Knowledge: Ideal for runners who want an affordable way to incorporate strength training into their routine without guesswork.

This option is perfect if you're looking for guided workouts and tools to track your progress—all for about the cost of a fancy coffee.

You'll have everything you need to start confidently and build a solid foundation for running success.

Click here to grab your $7 three-week Phase One program today and start building strength that complements your running!

Need even more personalized help and coaching? Fill out a coaching application and schedule a free consultation call! Let's see if we are a good fit.

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

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10 Reasons Why You Are Not Seeing Results in the Gym

When I talk to women about their health and fitness goals, they almost always tell me they want to get toned. To be clear, having toned muscles means building muscle. However, when we review their habits and routines, most aren’t taking the specific actions necessary to meet the goal of toned muscles. I often say that just because you are holding weights while working out does not mean you are strength training, muscle building, or muscle toning. You must work backward from your goal. If you want to look lean and muscular, there are specific actions you must take to achieve that goal.

Muscle-building exercises are not only for bodybuilders. People with more muscle mass tend to have a higher metabolic rate. Muscles help the body burn more fat than muscle, which can help with weight loss and maintenance. Do you want to age well, maintain and build fitness, be strong and independent, lose fat, and have a lean, muscular body with strong bones and joints? Then strength training and muscle-building exercises are for you!

If you feel like you are working hard in the gym but are not seeing the muscle definition (aka toning) results you desire, consider what you may be missing!

1. Lack of Consistency

To build muscle, most people must consistently lift weights to target all the major muscle groups at least twice weekly. If you frequently miss workouts, you may not be sending the signal to your body to build muscle. It’s like taking one step forward and then one step back—you are never really going anywhere.

If you have trouble staying consistent, try setting a small goal to hit the gym for twenty minutes twice a week. When that becomes a habit, start building to increase the time. It’s not an all-or-nothing choice. If you don’t have time to spend an hour in the gym, it’s ok; it’s better to start with what you can do today and build over time. After all, muscle building is a lifelong endeavor, not a 90-day challenge. God willing, you have plenty of time to improve!

2. Not Focusing on the Appropriate Workouts

To work backward from your goal, you must take the specific actions that will lead you there. For muscle building, that means lifting heavy weights progressively. If all your workouts are HIIT style, then even if you are holding weights while doing it, that type of workout is not sending a muscle-building signal to your body.

HIIT workouts (and cardio workouts in general) are great for cardiovascular fitness and even fat loss goals, provided they are paired with proper recovery. However, if those are the only workouts you are doing, you are likely not building the muscle necessary to get that toned outcome.

3. No Goal or Plan

If you are hitting the gym at least twice a week, congratulations. You are already on the right path to meeting your goals. It is the first step, and you’ve nailed it! But if you walk into the gym without a plan, without notes about what weights, rep scheme, and how many sets you need to do that day, chances are you aren’t consistently providing the necessary stimulus to build muscle. If you are wandering around the gym and choosing your next exercise by what weight or equipment is available without rhyme or reason, you can likely make significant improvements by following a plan and tracking your progress.

4. Adaptation

If you’ve been doing the same exercises, lifting the same weight, and using the same rep scheme for a long time, you may have seen some initial success in the gym, but you’ve likely stalled because your body has adapted to the workout. You haven’t given your body a good reason to build new muscle.

That is why tracking your exercises, weights, reps, and sets is essential. Your weights or reps should change enough that it would be hard for the average person to memorize every detail of every exercise. How can you keep track if you are not writing it down (in an app, on paper, in an Excel spreadsheet)?

Can you squeeze out one more rep with that weight? Is it time to increase the amount of weight in your rep range? Can you decrease the rep range but increase the weight? Can you add another set with the same weight and reps? Can you slow the tempo? There are many ways to progress, but you must keep track. Progressive overload means incrementally increasing some workout aspect, so your body must adapt (get stronger or build muscle). You can do this by increasing weight, increasing reps, increasing sets, decreasing tempo, varying rest periods, or increasing the difficulty of exercise selection.

Of course, don’t attempt to make all those changes at once. See if there is something small you can do each week to make it a bit more challenging than last week. You won’t always be able to, but keeping in mind that the goal is progressive overload will help you maintain focus on this goal. If you keep doing the same workouts repeatedly, your body won’t have a reason to build new muscle. Having a coach can help you make sure you are progressing safely and optimally.

That is also why consistency is important. If you are not consistent, how can you build when you have to start from square one over and over?

5. Not Enough Calories

You need calories to build muscle, plain and simple. If you spend months and years (or an adult lifetime) in a calorie deficit, you may not give your body the necessary calories to build new muscle over time. A low-calorie intake makes it challenging to build muscle after the initial newbie gains. You stop improving in the gym, and you may even go backward. As a sign that you may not be eating enough, you cannot apply the progressive overload I mentioned in the previous point because your body doesn’t have the fuel to do it.

It’s a good idea to cycle in and out of a calorie deficit, to calorie maintenance, and even calorie surplus (of healthy muscle-promoting foods) to give your body the building blocks it needs to build muscle. I know it sounds counterintuitive, but eating enough, potentially more (whatever that means for you), can help you build muscle and look leaner, especially if you’ve been in a calorie deficit for a long time.

6. Not Enough Protein

Your body needs protein to build muscle. For health, longevity, and muscle building, .7 grams to 1 gram of protein per pound of body weight (or goal body weight) is an excellent place to start. Start by tracking to see where you are now. Are you consistently getting less than 100 grams a day as an adult weighing over 125 pounds? Your low protein intake could hold you back from building the desired muscle.

The FDA's requirement for daily protein intake is much lower (50 grams per 2000 calories for sedentary individuals), but that is the protein intake they recommend to prevent poor health outcomes from low protein intake; that recommendation does not consider the protein you need to build muscle and lead a fit and active life.

Protein has so many benefits that if you are low on it, you may see and feel an immediate improvement by increasing your intake. Protein helps you stay satiated between meals and helps you maintain and gain muscle. This becomes especially important if you have a fat loss goal, as you want to prioritize maintaining your muscle tissue as you lose weight.

7. Too Much Alcohol

Profound apologies to my wine-loving friends, but it is worth considering if your alcohol intake is holding you back. When your body processes the alcohol in your system, it takes priority over fat loss and muscle building; it inhibits recovery (see the next point) and, potentially, performance. If you want to enjoy moderate alcohol intake (for women, one drink; men, two) occasionally, it may not have any long-term detrimental effects, but routine alcohol intake could be holding you back from reaching your health and fitness goals.

8. Not Enough Rest and Recovery

If you don’t recover, you don’t improve, and this is especially important when you have a goal to build muscle. You don’t build muscle, improve fitness, lose fat, or get faster during the workout; it all happens during the recovery period. So, if you don’t give your body the time it needs to recover, you cannot build the muscle you want. Rest days (or low-intensity movement) between hard workout sessions or taking at least 48 hours between working the same muscle group is essential for proper recovery. Most adults need at least one full rest and recovery day a week; you may need more if stress or workout intensity levels are high.

It is not just about rest days. Are you sleeping properly? The recommended seven hours of sleep per night is for the average sedentary adult; you may need more if you push yourself hard in the gym. Many recovery processes happen during sleep, so if you cut yourself short, you may be sacrificing results. If you are doing everything correctly but not seeing the desired results, examining the quality and quantity of sleep you get could be a game-changer.

9. Too Much Stress

High-stress loads can inhibit recovery, which, as discussed above, can stall results. If you don’t recover, you don’t improve. Stress can be external, like work demands, interpersonal relationships, or money worries, or internal, like a sustained calorie deficit, intense workouts, or insufficient sleep. It’s hard to progressively overload your workouts when life stress is high. You can’t expect your body to do more with high stress, as intense exercise adds to that stress load and impairs proper recovery. I’ve said it once before, but it bears repeating now…if you don’t recover, you don’t improve.

It’s all connected, so consider how your lifestyle may affect your results. Control what you can control. Are you taking time for yourself to relax and unwind? Are you staying connected to people who love and care for you? Are you sleeping and fueling your body properly? We often can’t control some of the stress in our lives, but learning to deal with it productively can help us manage it so we can recover properly.

I wrote more about managing stress in this blog post.

10. Too Much Emphasis on Scale Weight or Calories Burned

When you work to build muscle, you may find the scale weight stays the same (or even goes up), but your pants size decreases. That happens because a pound of muscle takes up less space in the body than a pound of fat. If your fat decreases by one pound and your muscle tissues increase by one pound, then the scale weight stays the same, but you’ve made great progress toward improving body composition.

Muscles are denser than fat and give your body shape and definition. At the same weight, you can look leaner.

The same goes for calories burned. While your watch or tracking device can give you a rough estimate, it is just that, an estimate—and likely overestimated. If you are only measuring your success by the calories burned, you are likely to stay frustrated because you may not burn as many calories during a weight-lifting session as you do during cardio. In fact, a well-designed strength training workout likely won’t burn many calories during the session but will promote muscle building during the recovery period.

If you are goal-oriented, measuring other factors like recovery, protein intake, consistency with workouts, and progressive overload can help you feel you are progressing even if the scale or calories burned aren’t showing that in the short term. Look at the whole picture, not just one aspect.

YOUR Action Plan:

Can you do anything a bit better? Slowly improving your behaviors can lead to big results over time.

Consistency: Aim to hit the gym regularly. Start small and build your routine over time.

Appropriate Workouts: Include heavy weightlifting for muscle building. Complement with HIIT or cardio for overall fitness.

Goal and Plan: Follow a structured workout plan and track your progress.

Progressive Overload: Gradually increase workout intensity to avoid adaptation.

Adequate Nutrition: Cycle through calorie deficit, maintenance, and surplus. Ensure sufficient protein intake.

Alcohol Intake: Monitor and reduce alcohol consumption if necessary.

Rest and Recovery: Prioritize rest days and adequate sleep.

Stress Management: Address both external and internal stressors.

Focus Beyond Scale Weight: Measure progress through muscle gain, fat loss, strength and overall body composition.

Questions? I’d love to help!

Lea

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping you get strong, body and mind!

@fortworth_trainer

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The Ultimate Guide To Fat Loss For Runners

Like many, I turned to running when faced with the need or desire to lose weight. I'm grateful for running, as it was the launching pad for my fitness journey and transformation. But as a runner, a coach, and a personal trainer, I've noticed several common misconceptions about fat loss and running that could impede your progress. 

One of the most common questions for many of us is, why am I running so much but still not seeing the weight loss results I desire?

Running burns many calories, so why aren't the pounds falling off?

THE PROBLEM WITH RUNNING FOR FAT LOSS

Let's start with adaptation. The first time you laced up your new shoes and ran around the block, you were huffing and puffing when you reached the first corner. Your heart rate shot up, your lungs burned, and your legs were tired. You ran inefficiently, and your body had to work very hard. But over time, it got better. You could run a mile or five with much less effort than that first time around the block. Improved efficiency is excellent for the joy of running, race results, and general fitness performance, but it makes fat loss a bit harder. Essentially, the harder your body works and the more inefficient (harder) the exercise is, the more calories you burn. 

So you may have noticed when you started a running routine, you may have experienced fat loss, but after four to six weeks, your results seemed to fade. 

If you run the exact 15-30 miles per week, at the same pace, week after week, month after month, year after year, your body will adapt and become very efficient and burn fewer calories for the same workouts.

One way to combat this is to run more volume (miles) or increase intensity (i.e.run faster, sprints, or hills). If your body works harder than it is accustomed to, it will burn more calories. Excellent! Except that your body will also adapt to this new stimulus, which is good! It's why you can train to run a marathon or improve your 5K time. The beautiful thing is when you incrementally give your body more stress (workouts), it adapts and gets stronger or faster as long it is paired with proper recovery. It's good news for performance but not great for continued fat loss because if you keep piling on the miles or intensity after a certain amount, you won't have the time in your day or the ability to recover from hours of prolonged or intense workouts.

One way to add more movement for fat loss without too much extra stress on your body is to take walks or move around more to increase your daily step count. If you get considerably less than 10K steps daily, working up to 8K to 10K a day can be beneficial. 

Even as a runner, a running coach, and an advocate for running for health and longevity, I still believe running is not the best tool for continuous fat loss. It works until it doesn't. More is not always better, and it more often leads to injury or burnout. Don't get me wrong. Running is fantastic for weight maintenance, mental health, and heart health. I love to run. Keep doing it.

So, if running, as many people have led to believe, is not the best tool for continued fat loss, then what is? 

CALORIE DEFICIT FOR RUNNERS WANTING FAT LOSS

Enter calorie deficit. A calorie deficit means taking in fewer calories than you burn. It is the primary driver of weight loss. Many people interpret this to mean moving more and eating less. But we already discussed how moving more (and more and more) only works for so long. If you are sitting on the couch (sedentary) and eating fast food, by all means, move more and eat less. But if you are a runner and already very active, this may not be the best advice either. 

The issue for endurance runners and a calorie deficit is that asking your body to do more and then feeding it less can be problematic. Your body needs calories, macronutrients, and micronutrients to fuel and recover from exercise. If you deprive your body of what it needs to perform and heal, it will break down, and you may end up either burnt out or injured. 

I do not recommend a calorie deficit if you are training for an endurance race. Having fat loss and race performance goals simultaneously can be counterproductive. Which is more important? Do you want to lose fat or run a race? If you choose one at a time, i.e., train for a race and set a fat loss goal between race training cycles, you will get better overall results for both goals. 

You will need calories to fuel and recover properly when training for a race. Depending on the distance of your race, you may even need intra-workout calories. Reducing calories is not ideal during endurance race training. Setting fat loss goals aside until after your race is usually best.

Some people even find they gain weight during marathon training. Read here for more on why that can happen.

If you are running to maintain fitness between race cycles, it can be a good time for a slight calorie deficit to increase fat loss. However, it's important not to cut calories too drastically or lose weight too fast to avoid muscle loss and increase the chance of rebound weight.

FAT LOSS AND YOUR METABOLISM

We discussed how your body adapts to exercise; the same applies to your metabolism. Metabolism is the chemical reactions in the body that convert food into energy. Simply put, when you give your body less food, it adapts (called metabolic adaptation) to function on less food. In the same way, you can't just add more and more miles to burn more calories; you can't eat less and less to lose more fat. Your body will try to keep you alive by using those fewer calories for your brain, organs, and other essential processes. Your body sheds weight such as fat (yay) but also muscle (not yay) and reduces other non-essentials due to nutrient deficiencies, so you feel low energy while on a low-calorie diet for an extended time. Your hair starts falling out, your nails get brittle, your feet are cold, and you do not recover well (or get injured) from workouts. In some cases, you may lose your period. These symptoms can result from low energy availability, not giving your body the nutrients to look, feel, and perform its best. 

Eating fewer calories smartly and sustainably is necessary for fat loss, but consuming fewer and fewer calories is not always better, especially for athletes who have already reduced calories or have been operating on low calories for a long time. 

So, if runners with fat loss goals struggle to lose fat by running more and eating fewer calories effectively, how can they do it?

STRENGTH TRAINING FOR RUNNERS FOR FAT LOSS

Start by building muscle. Woah, woah. Wouldn't building muscle make me big and bulky, the opposite of my desired result? I want to be smaller and faster. All the extra weight will slow me down and be counterproductive to my goals. This common misconception holds many runners back from reaching their fat loss goals. 

Lifting weights and performing resistance training exercises will not make most women big and bulky or add significant weight. I wish I had large and bulky muscles, and I have been working for a long time toward that goal, but the results are slow. It is hard to build large muscles, especially for women who run endurance. 

Building strength and muscle can help improve your metabolism, increase the amount of calories you can eat without gaining fat, help you lose fat while preserving muscle, improve your running performance, and prevent injuries.

The best strategy for fat loss for runners is a strength training program and adherence to nutrition. Running can be part of the plan, although it is not the primary driver of continued fat loss. 

But doesn't running build muscles in my legs? They should be really strong from all these miles. Yes, and then no. 

When you first start running, you will develop muscle and strength in your legs and glutes as you work previously unused muscles. But over time, as is the theme of this article, your muscles adapt. As you run longer miles, up hills, or sprint, you can build muscle, but without additional stimulus to continue the growth (aka resistance training), your body adapts, and you do not gain new strength or muscle from the same workouts, and can lose muscle over time. The workouts need to be progressive: a little more (more weight, more reps, more sets, less rest, slower reps, or new exercises) to continue seeing positive changes. So, yes, you can build some muscle and strength when you start running, but over time, you need to provide additional resistance to continue progressing.

Strength training should be a full-body progressive program that covers all the movement patterns: squat, hinge, push, and pull at least twice a week. The weight should feel heavy enough to feel challenging towards the end of a 6-12 rep range. Then, runners can also benefit from single-leg (SL deadlifts, lunges, or SL bridges) exercises and multi-planar (multidirectional, like side lunges and lift and chop) exercises for performance and injury-prevention benefits. It doesn't have to be complicated or take too much time. It needs to be consistent and progressive. Need help? This is my expertise.

Strength training will help you preserve (and even build) muscle, so when you lose weight, your body loses fat and keeps your metabolism revving up with muscle. 

Muscle is denser than fat, so it takes up less space in the body. If you build muscle and lose fat simultaneously (the holy grail), the scale might stay the same (or even increase), but you may wear a smaller pant size. 

Losing weight without muscle training results in a smaller body size, less muscle mass, slower metabolism, more frailty, and greater susceptibility to injury and weight regain. Losing weight by preserving or building muscle results in a new athletic shape that is more flexible with the calories you consume (i.e., you can eat more without gaining weight).

Muscle is metabolically expensive. That means the body burns more calories while sitting around, watching TV, and sleeping when you have more muscle. Those calories are not as easily stored as fat when you eat because they are needed to preserve and build muscle. You can eat more and maintain or even lose fat. 

NUTRITION FOR FAT LOSS

Of course, nutrition matters for fat loss. We want our nutrition to work for us, to fuel our bodies and recover effectively, and to allow us to enjoy life, celebrations, and meals with friends and family. 

One of the best ways to improve nutrition for fat loss is to limit processed foods as much as is reasonable in your lifestyle. Eating whole foods from nature helps naturally limit calories because processed foods are easier to overeat. I don't mean to go extreme here; look to eat mostly meat, fish, vegetables, fruits, nuts, etc. It doesn't mean you must make everything from scratch or grow and hunt all your own food. Aim to make the most reasonable, least processed option available when it makes sense. Aim for a small and sustainable calorie deficit when not training intensely.

THE IMPORTANCE OF PROTEIN FOR FAT LOSS

We discussed how vital resistance training is to fat loss, and protein is a crucial contributor to muscle building and fat loss. Protein needs vary from individual to individual, but if you are an adult woman who weighs over 100 pounds, is a runner, and lifts weights, you would likely need at least 100 grams of protein per day. Your needs may increase from there depending on your current body weight, goals, and activity level. But I suggest tracking your protein intake for a few days to a week to get an average. Are you effortlessly passing the 100-gram mark, or do you fall short? You may be surprised when you track. Review nutrition labels and serving sizes, and measure and weigh for the most accurate tracking. 

Protein has added benefits for fat loss. It is more satiating, so you feel fuller between meals. If you track and find you are only getting 50-70 grams per day (which is common for people who were previously unaware), then you can slowly start adding more protein into your day over time to get closer to your goal. Don't feel the need to double your protein grams overnight. Add 10-20 grams extra at a time, over time, to allow your body to adjust. 

A few high-protein options are meat and poultry, fish, tofu, Greek yogurt, cottage cheese, eggs, egg whites, edamame, and protein powder (if whole foods are inconvenient or unavailable). Download my free high-protein meal ideas PDF. While some foods like peanut butter and cheese contain protein, which can add to your daily totals, these are not high-protein foods. I categorize them as fats in the diet. 

DOES EATING FAT MAKE YOU FAT?

Eating fats does not make you fat, as previously believed in popular culture. Include healthy fats in proper portions as part of a fat loss plan. Healthy fats are necessary to absorb nutrients and keep your hormones balanced. Fats have more calories per gram (nine) than carbohydrates and protein (four each), and they are usually delicious, so they are easier to overconsume. A mistake many people make is overeating healthy foods like nuts and avocados, not realizing their portion sizes or high-calorie content. The overconsumption of calories beyond your body's needs leads to fat gain, not one particular food or macronutrient. 

Aim for proper portions of healthy fats like avocados, unflavored nuts, and extra virgin olive oil. A thumb-size of fats is a good measure of an appropriate portion. 

BUT SURELY CARBOHYDRATES ARE OFF-LIMITS FOR FAT LOSS, RIGHT? (WRONG!)

Fat may have been the villain in the 90s, but today, the world thinks that carbohydrates and sugar lead to fat gain. As mentioned above, fat gain does not happen from consuming a single food or macronutrient. It is caused by the overconsumption of calories, as a whole, in relation to your body's needs. 

As a runner, it is essential to understand that carbohydrates are protein-sparing. That means the body uses glycogen (energy stored from eating carbohydrates) instead of breaking down muscle for energy. Once you understand how vital muscle is for healthy metabolism and fat loss, you know why eating smart carbohydrates in proper portions is essential for a runner's fat loss goals. If you have concerns about eating carbohydrates, try to time them directly around your workouts, before and after, to use them for performance and recovery. 

IMPROVE SLEEP AND STRESS MANAGEMENT FOR FAT LOSS

I can't close out this lesson without mentioning rest and recovery in fat loss. If you feel like you have been doing everything right but still are not seeing the desired results, look at your sleep and stress levels. If left unchecked, poor sleep and high stress can inhibit fat loss due to their impact on hormones.

Sometimes, we expect immediate results, but fat loss, the right way, takes time. Slow it down, train hard, fuel appropriately, and expect results, no matter when they may come. Most importantly, enjoy the process! We can't force outcomes, but the results come more naturally when we fall in love with the journey.

FAT LOSS FOR RUNNERS RECAP

1. Running is excellent for health and weight maintenance, but there are better long-term strategies for fat loss.

2. Increasing your daily step count can be an effective way to get more movement without adding a lot of additional stress to your body.

3. The key is a small calorie deficit, but to balance your unique energy needs as a runner so you do not eat too little and sabotage your results and performance. 

4. A combination of nutrition adherence, progressive resistance training, and running or walking will yield the best fat-loss results.

5. Protein is essential to retain and build muscle as you lose weight. 

6. Fat doesn't make you fat, but pay attention to portion sizes to avoid overeating.

7. Smart carbohydrates don't make you fat and can help preserve muscle, give you energy, and help with recovery. 

8. Aim to eat whole, unprocessed natural foods as much as feasible in your lifestyle.

9. Prioritize sleep and stress management when in a fat-loss phase.

10. Train hard, expect results, but enjoy the process.

Lea

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Three Strength Exercises That Every Runner Should Do

It's my life mission to get weights in the hands of every runner. Why? Because the benefits of resistance training pay off in running performance, injury prevention, body composition, mental strength, and confidence! 

I know what you are thinking. Don't you know I am already running (insert number of) hours a week? I have a family, career, a social life; How will I find the time? The good news is that it doesn't take six hours a week in the gym to see benefits, and you don't have to stop running to make time! 

You don't have to overhaul your whole workout routine; you can add some new exercises to your warmup to get started. In fact, it is better that you don't jump in and create a new hour-long strength workout from the get-go. That will surely leave you sore, tired and may dissuade you from continuing. Instead, let's ease into it!

There's no downside to starting small. Do a little strength training now, be consistent with it, and as you grow stronger and begin to see some of the benefits, you can add more later. It is the best path forward for a runner new to strength training.

How to fit strength training into your running routine:

1. Do a few strengthening exercises before running to serve as a warmup. The idea here is not to exhaust yourself pre-run but to increase blood flow, loosen up stiff joints, and get those muscles ready to run!

2. Do some strengthing exercises for 15-20 minutes after running. You could do it immediately after or during a different part of the day. I often run in the morning and do some strength training at lunch.

3. Do some strength training exercises on your days off from running. Be sure to give yourself at least one or two full rest days from moderate to intense activity per week. Rest and recovery days are part of the training plan.

As you progress, how you fit in strength training may change. You may start with low-intensity exercises as a warmup before running, but as you get stronger and want to add more weight, you may find it better to do it later in the day on the same day as a run. There is no right or wrong way, only what works best for your preferences, your schedule, and your ability to stay consistent. 

The way runners need to strength train to see the benefits play out in performance is different from a bodybuilder's. So to get the maximum results from the time you spend strength training, be sure you are following a runner-specific strengthening program. 

What does runner-specific strength mean? 

1. Strengthening the muscles that are used to run

2. Single-leg exercises to build independent leg, hip, and ankle strength and balance, and stability

3. Multi-planar exercises, which means moving in all three planes of motion to avoid the imbalances that can occur when running is the only exercise you do

4. Exercises that improve posture for the back and shoulders that help you maintain proper running form over longer distances

5. Core strengthening exercises

It means we are not wasting time and energy on exercises that don't directly benefit our running performance. Of course, there are some carry-over benefits from doing almost any strengthing exercises. Still, if we are time-crunched and want to get the most out of our time in the gym, we don't spend a lot of time on isolation exercises like bicep curls and lateral raises. (There's nothing wrong with these exercises if you want more muscular, shapely arms, but for now, we are talking about the exercises that directly improve running performance.) 

Three Strength Exercises That Every Runner Should Do

I put together three exercises that would benefit every runner, but I definitely cheated because I couldn't narrow it down to just three, so I combined a few moves into each exercise to get more benefit in less time. 

I am using a medicine ball, which is excellent if you have one available, but you can also perform these moves with dumbells or no weights if you are getting started. Try gripping a single dumbbell on each end so that you’re holding one dumbbell with two hands.

(If you are viewing this in an email, you may have to click through to the post to see the demonstrations of the exercises.)

Single-Leg Deadlift to Row to Overhead Press

Lateral Lunge to single-leg chest press

Lift & Chop

Start with 1-2 sets and 6-8 reps on each side or leg. Do all the sets for the first exercise, rest, then complete the sets for the second exercise, and so on. Once you have established good balance and stability, think about increasing the reps on each side, the number of sets, or the amount of weight you use for the exercises. The key to seeing continuing improvements that pay off in your running performance is to make it a bit harder as you get stronger in the moves.

Does this seem doable? My goal here is to provide simple, actionable workouts that you can do at home to help you become a better runner.

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