Why Gardening and Yard Work Are Great—But Not a Replacement for Strength Training

As the days get longer and the sun starts warming things up, we know what that means—time to head outside! Whether it’s raking leaves, planting flowers, or tackling some long-overdue home projects, many of us naturally become more active in the spring. Yard work is awesome for movement—but it’s not a replacement for resistance training.

Let us explain why.

And while we love to see people moving more, there’s one thing we hear a lot around this time of year:

“I don’t really need to do my workouts right now—yard work keeps me active!”

It’s a fair thought. After all, lifting bags of soil, pulling weeds, or painting the deck definitely feels like a workout (and trust us, your muscles will remind you the next day). But here’s what we want you to know as kinesiologists:

1. Functional movement ≠ Progressive overload

Activities like gardening or cleaning out the garage involve bending, lifting, reaching, and walking—fantastic ways to move your body in a natural, functional way. However, strength training is structured to challenge your body with a principle called progressive overload. This means we gradually increase the resistance (weights, bands, bodyweight, etc.) so your muscles grow stronger over time.

Yard work may be tiring, but it doesn’t have the consistent and intentional load your body needs to build or maintain strength—especially as we age.

2. Cardiovascular health needs consistent effort

We also want to shout out the importance of cardiovascular training! Walking, cycling, running, or even a good dance session helps keep your heart and lungs strong. While some outdoor chores may raise your heart rate, it’s usually inconsistent and not sustained long enough to benefit your cardiovascular system the same way a dedicated workout does.

Think of it this way:

“Yard work is like snacking on movement. Regular training is a full, balanced meal.”

You need both!

3. What strength training actually does for you

Still not convinced? Here are just a few science-backed reasons why resistance training is worth keeping in your weekly routine:

• Improves posture and balance (hello, safer gardening!)

• Protects your joints and bones

• Supports weight management

• Boosts energy, mood, and sleep

• Helps you stay independent and injury-free long-term

Plus, with stronger muscles and better endurance, you’ll actually enjoy your outdoor work more—and recover faster, too.

So what’s the takeaway?

We encourage everyone to soak up the sun, get their hands dirty, and enjoy the natural movement that spring brings. But don’t let that be your only form of activity.

A simple strength training routine, even just 2–3 times per week, combined with some intentional cardio, will go a long way in helping you feel your best—not just now, but years down the road.

Need help getting started (or staying on track)?

Our registered kinesiologists at Longevity Nexum are here to support you. Whether you’re new to resistance training, returning after a break, or just need a fresh plan to complement your lifestyle, we’ll work with you one-on-one to create a personalized, sustainable program.

Your yard doesn’t take the summer off, and neither should your health. Let’s keep your body strong, mobile, and ready for everything this season brings.

Written by Chelsey Torrance