7 Compelling Reasons Why Strength Training Is Essential for Everyone

Strength training isn’t just for those wanting a muscular build.

The World Health Organization recommends 150 minutes of light or 75 minutes of moderate aerobic activity weekly, including walking, running, or outdoor sports. However, strength training is often overlooked, with only a brief mention advising at least two sessions per week targeting all major muscle groups. This lack of detail leaves many unsure about its importance or how to approach it.

For example, a study surveying older adults in the UK found many misunderstood “building strength” to mean yoga, Pilates, or even regular walking.

In reality, strength training involves resistance exercises where you work against weights, machines, or your own body weight.

Often stereotyped as a young man’s domain, strength training is vital for everyone’s health regardless of age or gender. In fact, as we age, our need for resistance training increases.

Here are seven powerful reasons to add strength training to your fitness regimen.

1. Extends Lifespan

While aerobic exercise’s benefits for longevity and heart disease prevention are well-known, strength training research is growing. One large study analyzing nearly 100,000 individuals found those following aerobic guidelines alone reduced heart attack mortality risk by 32%. Those combining cardio with strength training saw a 41% reduction. Notably, the link between resistance exercise and longer life was even stronger in women.

2. Preserves Muscle Mass

After age 30, inactive individuals lose 3–8% of muscle mass each decade—about 0.4 pounds of lean mass per year—with muscle loss accelerating after 50.

Engaging in strength workouts two to three times weekly helps prevent muscle loss and promotes muscle growth. Regular training over 2–3 months can increase lean muscle mass by approximately 3 pounds, regardless of age.

3. Reduces Excess Body Fat

Strength training boosts protein synthesis and breakdown, elevating resting metabolic rate—the calories your body burns to maintain vital functions, which account for 65–70% of daily energy expenditure in inactive adults.

Additionally, muscle repair after resistance workouts requires energy, increasing metabolism by 5–9% for 2–3 days post-exercise.

For example, a 20-minute circuit strength session can burn around 200 calories during exercise and an extra 50 calories in the first hour afterward. The body continues repairing muscles for up to 72 hours, using approximately 100 calories daily.

Performing two such sessions weekly could raise monthly energy expenditure by roughly 5,000 calories, contributing to fat loss, especially visceral fat around internal organs that heightens cardiovascular risk.

4. Lowers Type 2 Diabetes Risk

Resistance training enhances insulin sensitivity and reduces glycated hemoglobin—a marker of average blood sugar levels.

Heavy, high-volume workouts targeting major muscle groups are most effective. The American Diabetes Association recommends strength training three times weekly, with three sets of 8–10 repetitions at high intensity.

5. Improves Cardiovascular Health

A 2011 review concluded strength training is at least as effective as aerobic exercise in reducing cardiovascular disease risk.

Resistance workouts lower blood pressure, improve lipid profiles, and enhance glycemic control, benefiting heart health and reducing metabolic syndrome risk.

These benefits apply to both healthy individuals and those with existing cardiovascular conditions.

6. Increases Bone Mineral Density

Inactive adults lose 1–3% of bone mineral density annually, increasing osteoporosis risk—a condition where bones become fragile and fracture-prone.

Consistent strength training can counteract this loss. One study showed six months of resistance exercise increased bone density by 2.7–7.7% in young men and 1.5% in young women.

For women, especially during menopause when estrogen declines, strength training is crucial to boost bone density by 1–3% and reduce osteoporosis risk.

7. Supports Mental Well-being

Scientific reviews indicate strength training combats fatigue and alleviates anxiety and depressive symptoms. It also enhances self-esteem across age groups and health statuses, including those with cancer or heart disease.

Older adults particularly benefit; a 10-week resistance training program helped participants aged 60–84 overcome depression and improve quality of life.

Explore useful articles in Sports and Health as of 29-06-2024. The article titled " 7 Compelling Reasons Why Strength Training Is Essential for Everyone " offers in-depth analysis and practical advice in the Sports and Health field. Each article is carefully crafted by experts to provide maximum value to readers.

The " 7 Compelling Reasons Why Strength Training Is Essential for Everyone " article expands your knowledge in Sports and Health, keeps you informed about the latest developments, and helps you make well-informed decisions. Each article is based on unique content, ensuring originality and quality.