How Do I Know If I Am Lifting Heavy Enough for Running?

Strength training plays a crucial role in any running program, but many runners question whether they should lift heavy, and if so are they lifting heavy enough to reap benefits? While experienced lifters may focus on heavier weights for select exercises, there are plenty of advantages to using just bodyweight exercises. The key is understanding your fitness level, aligning it with your running goals, and considering your available time and equipment.

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Runners have finally figured out that not only should they be strength training but that runners should lift heavy weights. But one huge question I have had–and the athletes I coach have as well–is how heavy is heavy enough for running? You’ll see on social media that if you aren’t lifting heavy, you are wasting your time. That is NOT something busy mother runner want to hear. 

Finding the right weight for strength training as a runner can be tricky. Personally, my barriers are time and access. I don’t have the time to go to a gym to lift. It has to be in my house, whenever I can fit it in. To figure out if I am lifting heavy enough for running (and to help you, too!) , I asked Dr. Holly Richard, DPT, founder of Stronger Runners and my partner in creating the run + strength plans in the Stronger Runners app. Let’s go!

How do I know if I am lifting heavy enough for running?

As a general guideline, if your goal is to lift “heavy”, the last few reps of each set should feel around an 8 out of 10 difficulty (where 0 = no effort, 10= maximum effort). This means you could still lift 2 or 3 more reps because you physically can’t any more.

But there’s no one-size-fits-all definition of “heavy” enough for running—it depends on factors like the specific exercise, the muscle groups targeted, and your individual fitness level. Instead of asking, “Is this weight heavy enough?”, ask yourself: “What weight should I use for this exercise today, based my running goals and how I feel today?”

To help answer that question, consider this: Lifting heavier weights is most effective for multi-joint exercises that engage large muscle groups, such as squats, deadlifts, lunges, and hip thrusts. However, not every exercise in your strength routine needs to be “heavy.” Many important exercises for runners—like core and calf exercises—can be performed using just bodyweight because their function in running is more than just power.

Also, where you are in your run training cycle can dictate how heavy you should be lifting. Read more about how to strength train for the marathon.

Reps & Weight: How to Perfect the Ratio

If you’ve been consistently strength training and feel ready to increase your weight, it’s important to understand how weight and reps relate. In strength training, there’s an inverse relationship between the amount of weight lifted and the number of repetitions performed:

• Heavier weights = fewer reps
• Lighter weights = more reps

The American College of Sports Medicine (ACSM) offers general guidelines:

• For muscular endurance: Aim for 12+ reps with lighter weights and shorter rest periods (<30 sec).
• For muscle growth: Aim for 6-12 reps with moderate weights and 30-90 sec rest.
• For maximal strength: Aim for 1-6 reps with heavy weights and longer rest periods (2-5 min).

Source: Ratamess et al., 2009, Medicine & Science in Sports & Exercise, 41(3), 687-708.)

For most recreational runners, a flexible approach works best since it can flex with your run training. For example, if you’re workouts are longer or more intense one week, you can adapt your training to align with your energy levels. Training in the 6-12 rep range offers overlapping benefits, so you’ll still build strength even if you’re not strictly following one category. Ultimately, your training should be tailored to your experience level, goals, and running workload.

How many reps should runners do to get stronger?

One of the most debated topics in strength training for runners is how many reps to do. Some argue that runners should train like powerlifters—lifting heavy weights for 3-6 reps to maximize strength. Others believe moderate loads in the 8-12 rep range are more beneficial for runners. The truth is, both approaches can build strength. The best choice depends on your experience level, goals, and training cycle.

Benefits of 4-6 Reps:

Lifting in the 4-6 rep range with heavier weights is effective for developing maximum strength. This range recruits more fast-twitch muscle fibers and places greater demand on the nervous system, improving force production. This translates to better running economy and more power in your stride. However, heavy lifting with fewer reps requires a strong foundation in strength training, proper exercise technique, and a stable core. Additionally, it often demands longer recovery times, which may not always align with high-mileage training cycles.

Benefits of 8-12 Reps:

Lifting in the 8-12 rep range can still build significant strength while allowing for relatively lighter weight. This reduces fatigue and enhances movement quality, especially for runners newer to strength training. This rep range provides a balanced approach for maintaining strength without overloading the body, making it a good option during high-mileage training or race preparations.

How to find the right weight & rep range for you:

Runners don’t need to choose just one approach. You can structure your training to include phases of heavier, low-rep strength work and phases with moderate rep ranges, depending on the season, your goals, how you feel that day, and available equipment.

For runners with specific goals (like hitting a marathon time), lifting heavier with lower reps during the base-building or off-season phase might be ideal. As race day approaches, switching to lighter weights with moderate reps can help maintain strength while reducing fatigue. The key is finding a balance that enhances your running, rather than detracting from it.

Don’t Forget “Other Exercises” that Matter for Runners

Runners should also prioritize exercises that don’t require weights. Calf strength is critical but often overlooked, and core stability exercises can be challenging without added weight. Plyometrics and power-based exercises are essential for runners but don’t need weights to be effective.

Don’t have access to heavy weights? All good! Many runners hesitate to start strength training because they think they need to lift heavy right away. Social media can create the illusion that barbells and fancy gym equipment are the only effective options. However, dumbbells, resistance bands, and bodyweight exercises can offer substantial benefits—especially for runners with limited access to a gym or equipment.

You can then make your strength workout “harder” by increasing sets or adjusting tempo (e.g., slowing down the eccentric phase of the lift). 

Lifting Guidelines to Maximize Your Strength Sessions

Keep these lifting guidelines in mind to ensure you’re getting the most out of your strength training. Lifting heavy weights won’t do you any good if your form is terrible or you get injured.

• Focus on Technique  

In general, runners benefit from weight that allows you to complete 8-12 reps with good form. Focus on slow, controlled movements to build strength and coordination. 

• Increase Weight Gradually

Once you can perform 8-12 reps comfortably and it starts to get easier, you can increase the weight by 5-10%. If you feel ready to challenge yourself, you can continue progressing until you reach the 4-6 rep range—just ensure you can balance this with your running goals.

• Focus on effort

Regardless if you are doing 4 or 12 reps, the last few reps of each set should feel around an 8 out of 10 difficulty (where 0 = no effort, 10= maximum effort).

• Aim for fatigue 

Aim for muscle fatigue by the end of each set, not failure. Fatigue is when your muscles feel tired, possibly even shaking a little, but you can still complete the last few reps with good form. Failure, on the other hand, occurs when you can’t complete another rep because it’s too difficult—this can cause unnecessary muscle damage and may increase your risk of injury, especially if you’re lifting without a spotter. The last rep should be tough, but still possible to complete while maintaining proper form.

Lifting & Running can go together

If you feel like you’ve missed the strength training boat, or you feel like you haven’t been lifting heavy enough–take heart–even if you don’t always hit fatigue or adjust your reps exactly, you’re still gaining benefits. Strength training isn’t an exact science—you’re aiming for a general target, not a bullseye.

Embrace the same growth mindset with lifting as you do with running: just as you wouldn’t attempt a 10-mile run on Day 1, you shouldn’t jump into heavy lifting without first building a strong foundation. If you’re new to strength training, focus on developing core strength to maintain proper alignment. Start with lighter weights or bodyweight exercises to master your technique before progressing. And, listen to your body. Just like with running, avoid progressing too quickly to prevent injury. If you experience persistent soreness or joint pain, give your body time to adapt before increasing weight again.

Remember, as a runner, your body is already handling significant impact. If you’re running higher mileage or doing more speed workouts, you may need to adjust how many reps, sets, and weight you are using. Strength training and running require a delicate balance to maximize performance without overdoing it.

The run + strength plans Holly and I created in Stronger Runners can also help you balance the load. It combines strength training with my free run plans so you can take the guesswork out of how to do both. Sign up for only $22 a month. Do you think you are lifting heavy enough?