How Many Days a Week Should a Runner Lift?

Two sessions a week suits most runners. One is enough to maintain strength during a heavy race block. Three can work in the off-season or for runners with low mileage who want to build strength quickly.

What matters more than the number is consistency and how well the sessions fit around your key runs.

Best for: high mileage (around 50+ miles a week) or the last 6 to 8 weeks before a race.

One session of 30 to 40 minutes: a heavy squat or deadlift variation, a single-leg exercise, calf raises and some short plyometrics. Keep the intensity high and the volume low. Research shows strength can be maintained with surprisingly little work if the intensity stays up.

Best for: most runners, roughly 15 to 50 miles a week.

• Session A (on your interval day): heavy lower body, such as trap-bar deadlift, split squat, calf raises
• Session B (2 to 3 days later): single-leg and power work, such as step-ups, hip thrusts, hops and core

This is enough to improve running economy and resilience without leaving you too tired for your runs.

Best for: the off-season, newer runners on low mileage, or hybrid athletes who care about strength and muscle as much as running.

Split into lower body heavy, upper body and core, and a lighter lower-body power day. Drop back to 2 sessions as your race approaches.

• Lift on the same day as hard runs, ideally running first
• Avoid heavy legs the day before a long run or key workout
• Keep at least one full rest day a week

Read our article on the interference effect for more on how to schedule running and lifting together.