The Difference Between Strength Training and Exercise

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Many people use the terms strength training and exercise interchangeably—but they aren’t the same thing. While all strength training is a form of exercise, not all exercise counts as strength training. Understanding the difference is essential if you want to reach your fitness goals, improve overall health, or prevent injuries.
This article explores how strength training differs from general exercise, why both matter, and how to create a balanced routine that supports long-term health and wellness.

What is Exercise?’

Exercise is any planned, structured, and repetitive activity designed to improve or maintain physical fitness (World Health Organization, 2022). Exercise includes a wide variety of movements that elevate your heart rate, build endurance, and support flexibility.
Common forms of exercise include:
● Walking, jogging, or running
● Swimming or cycling
● Yoga, Pilates, or stretching
● Group fitness classes (aerobics, Zumba, spin)

These activities offer broad health benefits, including improved cardiovascular fitness, better mental health, and reduced risk of chronic disease (Harvard Health, 2021).

What is Strength Training?

Strength training (also called resistance training) is a specific type of exercise focused on building muscle strength, endurance, and power. It involves working against resistance, whether that’s free weights, resistance bands, machines, or even your own bodyweight (Mayo Clinic, 2022).
Examples of strength training exercises include:
● Squats, lunges, and deadlifts
● Push-ups, pull-ups, and planks
● Weightlifting with dumbbells, kettlebells, or barbells
● Resistance band workouts

Strength training not only improves muscle tone and function, but also supports bone density, joint health, and long-term mobility.

The Key Differences Between Strength Training and Exercise

Exercise (General)
Definition Any activity to improve fitness

Examples Walking, yoga, cycling, aerobics

Primary Goal Cardiovascular health, flexibility, overall wellness

Health Benefits Heart health, weight management, mental wellbeing

Strength Training

Definition: Exercise focused on building muscle strength and endurance

Examples: Squats, push-ups, weightlifting, resistance band training

Primary Goal: Increased strength, muscle growth, improved functional capacity

Health Benefits: Stronger muscles, improved bone density, reduced injury risk

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Why You Need Both

To build a well-rounded fitness routine, you need both general exercise and strength training.
● Exercise keeps your heart and lungs strong, reduces stress, and boosts energy.

● Strength training builds resilience in muscles, bones, and joints, helping prevent
injuries and maintain independence as you age.

Research shows combining both leads to the greatest improvements in health outcomes and longevity (American Heart Association, 2021).

How To Get Started Safely

If you’re new to exercise or strength training, here are some tips:
● Start gradually – Build consistency with simple routines like walking and bodyweight
exercises.
● Learn proper form – Work with a physiotherapist, chiropractor, or trainer to avoid injury.
● Mix it up – Aim for at least 150 minutes of moderate exercise per week, plus 2 days of
strength training (CDC, 2022).
● Listen to your body – Progress slowly, and rest when needed to prevent overtraining.

The Bottom Line

Exercise and strength training are related but distinct. Exercise is any form of physical activity designed to improve health, while strength training specifically targets muscle strength and endurance. A balanced routine that includes both is the most effective way to protect your health, prevent injury, and support long-term fitness.

References:

● World Health Organization (2022). Physical activity fact sheet.
● Harvard Health Publishing (2021). The importance of exercise for health.
● Mayo Clinic (2022). Strength training: Get stronger, leaner, and healthier.

● American Heart Association (2021). Recommendations for physical activity in adults.
● Centers for Disease Control and Prevention (CDC) (2022). How much physical activity do adults need?