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Should I Lift Weights or Run?
Why Bodyweight Resistance Training 3 Days a Week Beats Just Walking or Jogging
Author: Dr. Sean Hiller, PT, DPT, CSCS, BFR-L2, USAW-L1
Walking and jogging are often the first exercises people turn to when they want to “get in shape.” And while both have real health benefits, relying on them alone - three days per week - leaves a lot of progress on the table.
If your goal is to look better, move better, and stay strong long-term, bodyweight resistance training at least three days per week offers advantages that steady-state cardio simply can’t match.
Cardio Improves Health. Strength Training Changes Your Body.
Walking and jogging are excellent for:
- Cardiovascular health
- Stress reduction
- Basic calorie expenditure
But they do very little to build muscle, improve the stability of your joints, increase bone density, or create any visible body shape or definition.
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Bodyweight resistance training directly addresses all of these.
Exercises like squats, lunges, push-ups, planks, and rows place controlled stress on muscles, tendons, and bones - stimulating adaptation rather than just calorie burn.
Muscle Is the Driver of Long-Term Results
When you train against resistance - even your own bodyweight - you send a clear signal to your body to build and preserve muscle.
This leads to:
- Higher resting metabolism
- Better posture and movement
- Improved balance and coordination
- A firmer, more athletic appearance
Walking and jogging burn calories during the activity. Resistance training changes your body around the clock.
Better Joint Health and Injury Prevention
Ironically, people often choose jogging because it feels “simple,” yet repetitive impact without strength can increase injury risk - especially at the knees, hips, and ankles.
Bodyweight resistance training:
- Strengthens the muscles that protect joints
- Improves control through full ranges of motion
- Builds connective tissue resilience
- Reduces aches and pains over time
Strong muscles act like shock absorbers. Without them, even low-level impact can become a problem.
Bodyweight Training is Scalable and Accessible
One of the biggest advantages of bodyweight resistance training is adaptability.
You can: progress or modify exercises easily, train at home or anywhere, adjust volume and intensity without equipment, and build strength safely at any age or fitness level.
A properly structured bodyweight program can challenge beginners and advanced athletes alike.
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Better Aesthetics with Less Time
Just three days per week of intentional bodyweight resistance training can improve your muscle tone, reduce body fat, and create visible muscle shape in the arms, legs and core.
Compared to three days of walking or jogging, resistance training produces faster and more noticeable changes in how your body looks and feels - often in less total time.
Cardio Still Has a Place—But It Shouldn’t Be the Foundation
Cardiovascular training is still super important. This isn’t an argument against walking or jogging. Both are valuable tools for general health, recovery, mental clarity, and more.
But when cardio is the only form of exercise, progress eventually stalls, and this can even lead to injury.
The most effective approach is simple: resistance training as the foundation of your fitness plan with cardio as a supplement.
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The Bottom Line
So what's the main takeaway of all of this? If you're limited on time and choosing between walking/jogging three days a week and bodyweight resistance training three days a week, resistance training delivers great overall benefits for strength, body composition, joint health, longevity, and aesthetics.
Your body doesn’t change just because you move - it changes because of how you challenge it. And resistance training does exactly that.
If you're here, you're already making an effort in your health and wellness journey. If you're ready to see if GobyMeds is right for you, click here to start your intake and see your options. With GobyMeds, you can go be stronger and go be you.
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