How to: Fitness

How to: Fitness

74 | What Actually Counts As Strength Training?

Jul 6, 2026 · 1 hr 1 min · 12 segments

Send us Fan Mail There is a massive push for strength training right now in the fitness space - which we love! But not every hard workout is…

Send us Fan Mail 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 **💛 STAY CONNECTED** Don’t forget to subscribe to our podcast so you never miss an episode. **🟡 Questions & Suggestions** We love hearing from you, if you have a question, a topic idea, or feedback on an episode, just click here **🟡 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!**

Send us Fan Mail There is a massive push for strength training right now in the fitness space - which we love! But not every hard workout is…

Everyday-Health Prompt & Official Exercise Guidelines5:52 – 11:26

5:52

Shall we get into it?

Michael UlloaHost

5:53

Let's do it, yeah.

5:54

Okay.

5:55

So a few weeks ago, I got a media request from e- the, the publication Everyday Health.

6:01

This wasn't specifically for me.

6:02

It was, like, sent out to many people to respond to a media, um, a, a piece that was being written that essentially said, "Seeking expert to discuss how one-pound weights build muscle." And I was like, "That's it.

6:14

I'm doing this podcast episode." [laughs] There's nothing wrong with that, by the way.

6:17

I don't know how that w- uh, article turned out.

6:19

Maybe it was great.

6:20

Um, but it kind of spurred the topic for me because number one, I want movement, specifically strength training, to feel as accessible as possible for people, and I want people to know that, sure, you can train with a one-pound weight in some ways, in some specific circumstances, or body weight.

6:37

I want it to feel doable, right? But also, number two, I know the magnitude of benefits of strength training, physical benefits, mental benefits, et cetera, et cetera.

6:50

So I...

6:51

If we're gonna put our time and effort into training, I want people to get as much out of it as possible, right, in a way that's enjoyable.

6:59

And I wanna push back a little bit on this idea of like, how can we make strength training count while doing it as light as possible?

Michael UlloaHost

7:06

Mm-hmm.

7:07

Because to me, that's some of the point of...

7:09

It's missing some of the point of building strength itself.

Michael UlloaHost

7:12

Yeah.

7:12

Obviously, there are some folks with injuries or disabilities or limitations on lifting heavy, so I'm of course not discounting that at all.

7:20

I say this because I see a bit of discourse on how can I strength train while making it as light as possible, or without lifting substantial weights, and I wonder why that is a thought pattern.

7:30

Like, is it because we're kind of still stuck on this idea of lifting making us bulky? Is it because it's for bodybuilders only? Is it because we don't recognize all of the benefits? I don't know.

7:43

Or maybe it's because you really hate strength training, and you, it, you don't like it.

7:46

It's uncomfortable, and it's not enjoyable.

7:48

And that's, that's fine.

7:50

Thoughts, Michael?

Everyday-Health Prompt & Official Exercise Guidelines5:52 – 11:26

5:52

Shall we get into it?

Michael UlloaHost

5:53

Let's do it, yeah.

5:54

Okay.

5:55

So a few weeks ago, I got a media request from e- the, the publication Everyday Health.

6:01

This wasn't specifically for me.

6:02

It was, like, sent out to many people to respond to a media, um, a, a piece that was being written that essentially said, "Seeking expert to discuss how one-pound weights build muscle." And I was like, "That's it.

6:14

I'm doing this podcast episode." [laughs] There's nothing wrong with that, by the way.

6:17

I don't know how that w- uh, article turned out.

6:19

Maybe it was great.

6:20

Um, but it kind of spurred the topic for me because number one, I want movement, specifically strength training, to feel as accessible as possible for people, and I want people to know that, sure, you can train with a one-pound weight in some ways, in some specific circumstances, or body weight.

6:37

I want it to feel doable, right? But also, number two, I know the magnitude of benefits of strength training, physical benefits, mental benefits, et cetera, et cetera.

6:50

So I...

6:51

If we're gonna put our time and effort into training, I want people to get as much out of it as possible, right, in a way that's enjoyable.

6:59

And I wanna push back a little bit on this idea of like, how can we make strength training count while doing it as light as possible?

Michael UlloaHost

7:06

Mm-hmm.

7:07

Because to me, that's some of the point of...

7:09

It's missing some of the point of building strength itself.

Michael UlloaHost

7:12

Yeah.

7:12

Obviously, there are some folks with injuries or disabilities or limitations on lifting heavy, so I'm of course not discounting that at all.

7:20

I say this because I see a bit of discourse on how can I strength train while making it as light as possible, or without lifting substantial weights, and I wonder why that is a thought pattern.

7:30

Like, is it because we're kind of still stuck on this idea of lifting making us bulky? Is it because it's for bodybuilders only? Is it because we don't recognize all of the benefits? I don't know.

7:43

Or maybe it's because you really hate strength training, and you, it, you don't like it.

7:46

It's uncomfortable, and it's not enjoyable.

7:48

And that's, that's fine.

7:50

Thoughts, Michael?