If exercise is like medicine, then strength training may be the closest thing we have to naturally turning back the clock on biological aging.
“The benefits you feel from strength training are second to none,” says certified personal trainer Sana Shirvani, CFSC-certified functional strength coach and EXOS-certified performance coach.
Sure, building more muscle can help improve your body composition, but those benefits aren’t just for aesthetic reasons. Strength training lowers your risk of many conditions, including type 2 diabetes, (1) as well as helps improve your body composition, among many other perks.
Below, keep reading for all the benefits of strength training, also called resistance training, that will convince you to start incorporating this type of exercise into your routine.
1. More muscle mass and strength
Strength training, also known as resistance training or weight training, is a form of exercise that improves muscular fitness by contracting muscles against external resistance. It can be done using equipment like free weights, weight machines, resistance bands, or body weight.
This type of movement builds muscle through a process called hypertrophy, which is an increase in muscle size. But it’s not all about size. Strength training also improves muscle strength, endurance, and power over time by progressive overload. When you gradually up the difficulty while lifting weights or working out with resistance, either by increasing the amount of weight, intensity, or duration, it causes small tears in the muscles. During recovery, the muscle fibers grow back thicker and stronger, leading to those coveted gains. (2)
“If consistent, strength training can lead to significant increases in strength over an 8 to 12-week period,” (3) Shirvani says. “This increased strength translates to everyday activities like making it easier to carry the groceries home, lifting and playing with children, and performing household chores without getting tired so quickly.”
2. Improved glucose management and insulin sensitivity
Healthy muscle plays a significant role in managing glucose (blood sugar), which is why Shirvani recommends strength training for maintaining healthy glucose.
“Muscle is a major site for glucose uptake from the blood, utilizing glucose for energy. More muscle mass increases the body's capacity to use glucose, helping to lower blood sugar levels after meals,” Shirvani says.
What's more, having more muscle increases your insulin sensitivity, even if you don’t have diabetes. (5) That means the body's cells are better able to respond to insulin and effectively take glucose out of the blood and into cells where it's used for energy, Shirvani says.
3. Lower risk of type 2 diabetes
Strength training increases muscle mass, and muscle uses glucose more efficiently.
“Improved insulin sensitivity means that glucose is more effectively removed from the bloodstream and used by the cells for energy, helping to manage blood sugar levels more effectively,” Shirvani says. And that’s especially beneficial for preventing and managing type 2 diabetes. (1)
In fact, gaining just 2% more muscle mass is linked to a 63% decreased risk of diabetes. And even adults with prediabetes can lower their chances of developing type 2 diabetes by building more muscle. (6)
4. Faster metabolism
Incorporating strength training into your routine can increase your metabolic rate, which basically means you’ll burn more calories at rest (yes, even when you’re doing nothing).
“Muscle tissue burns more calories at rest compared to fat tissues, and for every pound of muscle that we hold, we can burn an extra 6 to 7 calories per day at rest," (4) Shirvani says. “This might sound like a tiny amount, but it will compound and make a huge difference over time.”
Increasing your basal metabolic rate (BMR), or the calories you burn at rest, through building lean muscle can help you lose weight and maintain weight loss over the long term.
“With a higher BMR, you expend more calories throughout the day, which will help when trying to create a calorie deficit for weight loss,” Shirvani says. And while we cannot spot-reduce fat, building lean muscles helps lower abdominal fat, (7) Shirvani says.
“Reducing abdominal (visceral) fat is particularly beneficial for glucose management because this type of fat secretes pro-inflammatory substances that can promote insulin resistance, a key factor in the development and progression of type 2 diabetes. By reducing visceral fat, you decrease the release of these substances, thereby improving insulin sensitivity and reducing the risk of glucose metabolism disorders. (8)
5. Injury prevention
Strength training plays a crucial role in injury prevention, particularly as we age.
“Strength training increases the strength of muscles, tendons, and ligaments,” Shirvani says. “Stronger muscles and connective tissues are less prone to tears, strains, and other injuries.” Stronger muscles and tissues also provide better support for joints, reducing the likelihood of dislocations and other joint-related injuries.
“That's especially important for critical joints, such as the knees, hips, and shoulders, as strength training enhances joint stability,” Shirvani says.
Building strength and muscle becomes increasingly important as we age, as doing so can reduce the risk of falls and the severity of injuries resulting from falls. Research shows that a 10% increase in strength training volume can help lower the risk of injury by more than 4%. (9)
6. Improved mobility
Stretching isn’t the only activity you can do to improve your mobility. Research shows that resistance training increases range of motion – and the results were even more significant in sedentary people versus people who are active. (10)
“Due to the neuromuscular adaptations that occur as part of the training process, balance and coordination can be improved,” Shirvani says. “Strength training is also a great way to correct muscular imbalances, which will also help with your balance, stability and motor control as we age.”
Improving your mobility can help reduce your risk of injury and pain, especially as you age. Plus, it can make everyday tasks like walking up a flight of stairs or carrying in groceries much easier.
7. Reduced risk of osteoporosis
We all lose muscle and bone density as we age, but women are at a higher risk of osteoporosis compared to men. One in 3 women over the age of 50 years and 1 in 5 men will experience osteoporotic fractures in their lifetime. (11) Strength training is a straightforward and proven way to increase your bone density and reduce the risk of osteoporosis.
“When muscles exert force on bones during strength training, bones respond by growing stronger,” Shirvani says. “Studies suggest that heavy weight-bearing exercises can increase bone density and reduce the risk of fractures.” (12)
A final note from Lingo
Strength training builds muscle mass, which leads to health benefits such as improving your blood sugar levels and mobility. It also lowers your risk of injury as well as conditions like type 2 diabetes.
"As we get older, I think there’s something really empowering about having functional independence for as long as you can,” Shirvani says. “All of my clients have told me how their quality of life has massively improved, from energy levels, to strength, to general mental health and mood. The benefits are truly incredible.”
If you're new to strength training and want to implement it into your routine, here are the basics from ACSM Guidelines for Strength Training:
Free weights, machines, or bands can be used
Perform 8-10 multi-joint exercises that use major muscle groups (squat, lunge, deadlift, overhead press, bench press, pull-ups)
Perform 2-3 sets of 8-12 repetitions with good form
Lift and lower weight in a controlled manner
Incorporate exercises 2-3 times per week
Progress weight lifted over time
Working with a professional like a certified personal trainer (if you’re able to) can be hugely beneficial to create a training plan to meet your goals and help prevent injury.
If strength training is already part of your workout plan, aim for three to four sessions a week and give your body enough time to rest and recover in between workouts. Remember that consistency and patience are key — even if it takes time to see progress in the mirror, know that regular resistance training is leading to a whole host of health benefits.