Demonizing strength training for making us "bulky" is not only incorrect—it's also harmful.

Strength training can improve our longevity in sport and athletic performance. 

It’s crucial we incorporate it into our training plans, but it can feel like a stressful step, especially if we don’t have a structured lifting coach or accessible gym. We asked VIS Expert and biomechanics researcher, Gauri Desai, PhD, and VIS Mentor and professional runner, Carmela Cardama Báez, about the benefits of strength training and how to integrate it into our training plans.

Longevity and Performance

Strength training plays a critical role in injury prevention because it helps us build muscle mass and stronger bones. “As a runner, I put a lot of stress on my joints. Strengthening my muscles in the weight room makes a huge difference in keeping me healthy, allowing for consistent training over time,” Báez says. Consistent training is one of the best ways to progress in sport and reach our athletic potential. 

Strength training benefits us outside of sport as well by increasing our longevity. “Women naturally lose muscle mass at a higher rate as they age, so building a strong foundation early on helps maintain strength and overall quality of life later. Developing the habit of incorporating strength work now means we’re setting ourselves up for a healthier future,” Báez says. Building muscle and bone mass now will help us avoid issues such as osteoporosis and chronic injuries later in life. As a result, we can continue to live active lifestyles and do the things that we love.

We can also improve our technique and skills with strength training. For example, runners, like Báez, can do exercises designed to optimize running form. “Being able to replicate key movement patterns in the gym allows me to reinforce them in a controlled setting, targeting specific mechanics that I can then apply to my actual running,” Báez explains. 

Making Time for Strength

Balancing strength training with a busy practice and competition schedule can feel overwhelming, but it’s manageable with proper planning. 

Báez incorporates strength training at the gym twice and core or rope stretching sessions two-to-three times in a typical training week. Two to three strength sessions per week are adequate for most athletes, and more is not necessarily better. Allowing ourselves enough time to rest, recover, and refuel between these sessions is just as important as the training itself, if not more so. Desai warns that if we don’t have adequate rest or nutrition to meet the energetic demands of strength training, we will not reap its benefits.

Designing a Good Strength Session

A typical strength session for Báez begins with foam rolling, mobility work, and a warm up that includes some breathing exercises to properly engage her core. She then performs three different blocks of exercises, each with a couple sets. “These blocks are structured to target specific movement patterns relevant to running, ensuring that my strength work directly supports my performance on the track,” Báez says.

Strength training needs vary among individuals and across different sports, but there are a few key components that we should all incorporate. “Athletes must include strength training, especially heavy weights with a smaller number of repetitions, and plyometric exercises (box jumps, drop jumps, squat jumps, single leg hopping) as part of their training regimen,” Desai says. While some people believe that we should avoid heavy lifting because it will make us “bulky,” it’s actually one of the most effective ways to build and maintain muscle and bone mass. Combining strength training with multi-directional exercises and plyometrics is even better. This makes us more resilient to injury and stronger, faster athletes.

Maintain Proper Form and Technique

Both Desai and Báez recommend that we prioritize lifting with good technique over heavier weights and a higher number of repetitions. “Working with a knowledgeable coach or someone you trust can make a huge difference in learning proper form, which helps prevent injuries and build strength effectively,” Báez says. Even if we cannot afford to work with a private lifting coach, we can ask a coach, friend, or teammate to help us perform exercises safely and spot us when we lift heavy. 

If we need to lift alone, we should only do exercises that we’re fully comfortable doing on our own. No weight or exercise is worth jeopardizing our health and safety for, and no one lift will make or break our athletic performance. But one big injury could. 

Reframe Your Perspective 

It can be tempting to view strength training as inconvenient and unnecessary, especially with hectic school, practice, and competition schedules. But Báez encourages us to instead view strength training as a tool to enhance our sports performance. “It’s not just about lifting weights—it’s about improving movement patterns, power, and overall resilience,” she says. When we remind ourselves of the value of strength training, it becomes easier to find the motivation to do it consistently. 

Strength training plays an essential role in injury prevention, longevity, and sports performance. While it can be difficult to balance it with our other athletic commitments, we should do our best to make it a regular component of our training plans. Just two-to-three sessions per week can go a long way in increasing our longevity in sport and reaching our athletic goals.