Strength Training vs Running — What Should You Start With?
If you’re new to fitness, one of the most common questions you’ll face is this:
“Should I start with strength training or running?”
It sounds simple, but it often comes with pressure — as if choosing the “wrong” option might mess everything up before you’ve even begun.
Let’s take that pressure off straight away.
There is no single correct answer. There is only what feels most accessible and realistic for you right now. Both strength training and running are excellent. You don’t need to commit to extremes, pick sides, or get it perfect from day one. You just need a starting point that fits your body, your energy, and your life.
Why This Decision Feels Bigger Than It Needs to Be
Many beginners feel like they must choose one path and stick to it forever.
But fitness doesn’t work like that. You’re not locking yourself into an identity. You’re simply choosing how to begin moving.
And beginnings should feel:
manageable
approachable
confidence-building
Not overwhelming.
Why Strength Training Is So Important for Beginners (Especially If You Want to Run)
Strength training is often misunderstood. Many people think you need to already be strong by lifting heavy weights, or that it will dramatically make you look bulky. As a woman in my 40s, I hear this a lot — especially from other women who are hesitant to start because they’re worried about looking “big.”
Strength training does not automatically make you muscular or bulky. To achieve significant muscle size, you need very specific training conditions and a calorie intake that supports growth.
In reality, strength training is about building support. It can help with healthy weight management and create a leaner, more defined look. Strength training is a versatile tool for both fitness and long-term health, helping your body feel stronger, more stable, and more capable in everyday life.
Strength training also provides several benefits that make running — or walking — safer and more enjoyable:
Builds muscle support around joints, reducing injury risk
Improves posture and balance, helping you move more efficiently
Enhances control and stability, making everyday movements easier
Supports bone density, which becomes increasingly important as we age, especially for women
One of the best things about strength training is how adaptable it is. You can:
slow things down and focus on form
modify exercises to suit your fitness level
train at home with only your body
start with short, manageable sessions
If strength training feels confusing or intimidating, How to Start Strength Training When You Feel Lost walks you through the process step by step — without pressure.
What Running Offers Beginners
Running appeals to many people because it feels simple and freeing. You put on shoes. You step outside. You move.
Running can:
improve cardiovascular fitness
boost mood and mental clarity
build confidence quickly
feel meditative and energising
That said, running can feel tough at first — especially if your body isn’t used to impact yet. This doesn’t mean running isn’t for you. It simply means starting gently matters.
Walking, walk–run intervals, and short sessions absolutely count.
If running is something you’re curious about, I’ll soon be sharing a complete beginner’s guide to run your first 5K, designed specifically for people who are starting from zero.
So… Strength Training or Running?
Instead of asking that, try asking:
What feels less intimidating right now?
What fits into my schedule more easily?
What would I be more likely to repeat next week?
Choose strength training if:
you feel stiff or unstable
you want to improve posture and confidence
you prefer controlled, slower movement
you like the idea of training at home
Choose running if:
you enjoy being outdoors
you like simple routines
walking already feels comfortable
you want something mentally refreshing
And here’s the important part:
You don’t have to choose only one.
Why Combining Both Often Works Best
For many beginners, the most sustainable approach is a gentle mix.
For example:
1–2 short strength sessions per week
1–2 walks or easy runs
Strength training supports running by making your body more resilient. Running supports strength training by improving endurance and energy.
They complement each other beautifully — without needing intensity or long sessions.
What Beginners Don’t Need (Despite What You Might Hear)
You don’t need:
to run every day
to lift heavy weights
to follow a strict programme
to push through exhaustion
Beginners thrive on:
simplicity
consistency
flexibility
self-trust
Fitness grows when it feels supportive, not punishing.
If You’re Still Unsure, Start With This
If choosing feels overwhelming, start with what feels easiest to show up for.
That might be:
a short home strength workout
a 20-30 minute walk
a gentle warm-up and mobility session
Momentum comes from action — not from perfect decisions.
And if you need a simple, accessible place to begin, the combination of The Beginner Warm-Up That Makes Everything Feel Easier and No Gym, No Problem: A Beginner’s Guide to Working Out at Home is a very solid foundation.
You Can Change Your Mind — That’s Part of the Process
What you start with doesn’t have to be what you do forever.
As your confidence grows:
strength training may lead you to running
running may spark interest in strength
or you may happily keep a mix of both
All of those paths are valid.
Start Where You Feel Most Capable
You don’t need to earn the right to move. You don’t need to prove anything.
You just need a starting point that feels kind to your body and realistic for your life.
If you’d like to start and Take Your Step into fitness, book your free consultation, free and no obligation to sign up.
You bring your goal. I bring the plan.
Ciao.
Disclaimer
As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing any fitness exercises, you are performing them at your own risk.
Farida Saydo Mimi “BohFitness” will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, online fitness videos, or information shared on our website.
