Running or Strength Training: Which Will Actually Keep You Fitter for Life?

If you are over 40 and thinking about getting fitter, healthier and staying independent for as long as possible, you might be wondering:

Should I focus on running for cardio fitness? Or should I spend more time lifting weights and building strength?

The truth is both have benefits. But if you want to protect your body for the long term, strength training has advantages that running simply cannot match.

Let’s break it down.

1. Age-related muscle loss is real and it starts earlier than you think
   From around age 40, adults lose roughly 3 to 8% of muscle mass every decade. After 60, that can increase to as much as 15% per decade. This process is called sarcopenia and it is one of the biggest reasons people lose independence later in life.
   
   Muscle mass is directly linked to your ability to carry shopping bags, get up from a chair, climb stairs, or even keep your balance. Without strength training, you will lose both muscle and strength as you age.
   
   Running alone will not stop this process.
   
   
2. Running helps your heart and lungs but it will not prevent muscle loss
   Running is great for cardiovascular fitness, lung capacity and mental health. It burns calories and can help with weight management.
   
   But it does little to build or maintain lean muscle tissue. Many dedicated runners still lose muscle as they age because endurance training does not provide the stimulus your muscles need to grow or even maintain size and strength.
   
   Without some form of resistance training, muscle breakdown will eventually outpace muscle rebuilding and this accelerates after 40.
   
   
3. Strength training builds and protects muscle, bone and metabolic health
   Strength training sends a powerful signal to your body to keep and build muscle tissue. It also improves bone density, which is vital for reducing the risk of osteoporosis and fractures.
   
   More muscle mass also means a higher metabolic rate, so you burn more calories even at rest. It helps regulate blood sugar and improves insulin sensitivity, which reduces your risk of developing type 2 diabetes.
   
   For those over 40, these benefits are game-changing. You will have more energy, better balance, less risk of injury, and the strength to keep doing the things you love for longer.
   
   
4. Strength training supports everyday life in a way running cannot
   Low muscle mass is linked to lifestyle diseases like diabetes and heart disease. But it also affects your quality of life in simple, everyday ways. Think about:
   
   Getting up from the floor without help
   Carrying heavy shopping bags from the car
   Climbing stairs without getting tired
   Playing with your kids or grandkids
   Travelling without struggling with luggage

These are all strength problems, not cardio problems. Running a 5k will not fix them. But strength training will.

In Summary - The best approach is to do both but prioritise strength. 

Cardio is important. A strong heart and lungs will help you live longer and with better endurance. But strength training is the foundation that lets you keep living well. If you have time for both, do both. But if you only have time for one, make strength training a priority. Running will help you complete a race. Strength training can help you stay strong, capable and independent for decades.

Key takeaways

• You start losing muscle from around 40 and the process speeds up with age
• Running is great for heart health but will not prevent muscle loss
• Strength training builds muscle, bone and protects against lifestyle diseases
• Strength training directly improves your ability to live well day to day
• The best approach is to combine both but lead with strength

If you are over 40 and want to build strength, stay fit and protect your long-term health, we can help.
Our 6 Week Kickstart is designed for people just like you. Small group personal training with expert coaching, tailored to your ability, in a supportive community.

CLICK HERE to apply for a place and let’s get you started!

See you in the gym,

​David “Strength can be your superpower” Knowles
Gym owner
Coffee drinker
Almost 20 years coaching sport and fitness
Proud dad x 5 amazing little humans
Wannabe musician (still holding out for my big break)