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There is a massive push for strength training right now in the fitness space - which we love! But not every hard workout is strength training and knowing the difference can help us better understand how our training is (or isn’t) supporting our specific goals.

If you've ever wondered whether Pilates, swimming, F45, Burn Boot Camp or walking with a weighted vest actually "count" as strength training, this episode is for you. Kate walks through what truly defines strength training, what doesn't, and why concepts like mechanical tension and progressive overload matter if your goal is getting stronger or building muscle.

If you're new to lifting or simply want to be more intentional with your workouts, we hope this episode helps you better understand what actually counts as strength training so you can spend less time guessing and more time moving with purpose.

🎗️ Timestamps:
05:54 Introduction To Strength & Resistance Training: Why It Matters For Everyone
20:18 Why Strength Training Is One Of The Best Things You Can Do For Your Health
22:50 What Actually Counts As Strength Training? Understanding Mechanical Tension
29:15 Does Feeling The Burn Mean It's Working? & Progressive Overload Explained
34:39 What The Research Says: How Many Days Should You Train & How Many Muscle Groups Matter?
42:35 Practical Tips To Maximize Strength & Muscle Growth
46:51 What Doesn't Count As Strength Training (Even If It Feels Hard)
49:25 Do Pilates, Swimming, F45, Burn Boot Camp & Weighted Vest Walking Count?
55:20 Do You Really Need A Smartwatch To Track Strength Progress?
56:44 Final Takeaways: Focus On What Actually Builds Strength

📒 Resources Mentioned:
📃 QuickStats: National Health Interview Survey, United States, 2020
📃 The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
📃 Muscular adaptations in low- versus high-load resistance training: A meta-analysis
📃 American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews
📃 Is a weighted vest a sufficient substitute for resistance training while dieting?
🔗 ACSM Unveils Landmark 2026 Resistance Training Guidelines — First Update in 17 Years
🔗 Brad Schoenfeld’s 3 Evidence Based Guidelines of Hypertrophy Training

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🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: katelymannutrition.com
Instagram:  @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!