Exercise VS Training: Why Strength Changes Everything

Written By Sunny Britton

At CHURCH, we believe that all movement is good movement.
Any time you choose to move your body, you’re doing something positive for your physical and mental health.

But while all movement is valuable, not all movement serves the same purpose. Understanding the difference between exercise and training can help you build a routine that actually supports your long-term health and wellness goals.

What’s the Difference Between Exercise and Training?

Exercise generally refers to movement that:

  • Elevates your heart rate

  • Improves circulation

  • Supports stress relief and mood

  • Helps you stay active and consistent

Examples include yoga, Pilates, running, spin, walking, or barre.

Training, on the other hand, is more intentional. It’s designed to:

  • Create physical adaptation

  • Build strength and resilience

  • Progressively challenge the body over time

  • Improve capacity for everyday life

Both play a role, but they are not interchangeable.

Pilates Is Exercise

Yoga Is Exercise

Running Is Exercise

And that’s not an insult.

Pilates improves core control and body awareness.
Yoga supports mobility, balance, and nervous system regulation.
Running builds cardiovascular endurance.

They absolutely have a place in a well-rounded routine.

But none of them, on their own, provide progressive overload, the thing your body requires to:

  • Maintain muscle mass

  • Protect your joints

  • Strengthen your bones

  • Support hormone health

  • Improve long-term mental health

  • Prevent injury as you age

That’s where training comes in.

Weight Training Is Not Optional

It’s Foundational.

If you like:

  • Yoga → lift weights

  • Pilates → lift weights

  • Running → lift weights

  • Spin → lift weights

  • Barre → lift weights

  • Long walks → lift weights

Weight training isn’t a replacement for the movement you enjoy. It’s the support system that allows you to keep doing those things safely, powerfully, and for longer.

Weight training isn’t a replacement for the things you love. It’s the support system that allows you to keep doing them. Safely, powerfully, and for longer.

Muscle is not just about aesthetics. It’s an organ that:

  • Regulates blood sugar

  • Supports your metabolism

  • Protects your bones

  • Buffers stress

  • Improves confidence and mental toughness

Training Is What Makes Exercise Sustainable

Here’s the hard truth we don’t talk about enough:

Most injuries don’t come from lifting weights.
They come from weakness, imbalance, and repetition without support.

Training:

  • Strengthens connective tissue

  • Improves posture and alignment

  • Builds capacity so your body can tolerate stress

  • Makes everyday life feel easier

Carrying groceries.
Picking up kids.
Getting up off the floor.
Feeling steady instead of fragile.

This is where training shows up in everyday life.

Mental Health Needs Training Too

Yes, yoga and breath work are powerful.
Yes, movement of any kind helps your mood.

But resistance training does something unique:

  • Builds confidence through effort

  • Teaches you to stay present under discomfort

  • Reinforces trust in your body

  • Proves you can do hard things

There’s something deeply grounding about lifting something heavy, and realizing you did that.

The CHURCH Take

We don’t believe in choosing sides.
We believe in balance with intention.

Exercise keeps you moving.
Training keeps you strong.

Do the classes you love.
Stretch. Ride. Flow. Run.

But you’ve got to train.

Because strength training isn’t extra.
It’s essential.

And your future body will thank you.

Sunny Britton
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