14 benefits of strength training (scientifically proven)

Many health benefits can be gained from strength training.

1. Makes you stronger

When you do strength training, you build muscle mass.

It is considerably easier to carry big groceries or run around with your children when you have increased strength.

Even endurance athletes may benefit from the preservation of lean muscle mass, which improves athletic performance in sports requiring speed, power, and strength.

2. It efficiently burns calories.

As a result of strength exercise, your metabolic rate improves in two ways.

To begin with, increasing muscular mass raises your metabolism. More calories can be burned at rest because muscle mass is more metabolically efficient than fat mass.

Second, studies suggest that strength training increases your metabolic rate for up to 72 hours after the workout. This implies that even after you've finished your workout, you're still burning calories.

3. Reduces abdominal fat

Chronic disorders include heart disease, nonalcoholic fatty liver disease, type 2 diabetes, and several types of cancer are linked to abdominal fat, particularly visceral fat.

Strength training exercises have been demonstrated to reduce abdominal and overall body fat in numerous research.

4. Makes you appear more slim.

You will appear leaner as you gain more muscle and decrease fat.

To put it another way, muscle is more dense than fat, which means that it occupies less space on your body pound for pound. When it comes to losing inches from your waist, it doesn't matter if you don't observe a change in your weight.

Additionally, a leaner and more defined physique is achieved by a combination of reduced body fat and increased muscle mass.

5. Reduces the risk of falling.

As your body's ability to maintain itself improves, so does your chance of tripping and falling.

It was shown that people over the age of 60 who engaged in a fitness program that includes balance exercises, resistance training, and functional training experienced a 34% reduction in the risk of falling.

Tai chi, weight training, and resistance band and bodyweight exercises have all been proven to be excellent kinds of strength training.

6. Reduces your chances of injury

Incorporating strength training into your workout program may lower your chance of injury.

Exercises like weightlifting help to build stronger, more flexible muscles, tendons, and ligaments. Strengthening the muscles around your knees, hips, and ankles, for example, can help keep you safe from injury.

Strength training can also assist in the correction of muscle inequities. In order to avoid lower-back problems while lifting, it is important to have a strong core, hamstrings, and glutes.

Finally, strength training reduces the risk of injury for both adult and teen athletes.

According to a study of 7,738 athletes, strength training regimens lowered the chance of injury by 33%. For every 10% increase in strength training volume, there was a 4% reduction in the chance of injury, according to the study results.

7. Improves cardiovascular health

Regular strength training has been demonstrated in numerous studies to lower blood pressure, lower total and LDL (bad) cholesterol, and enhance circulation by strengthening the heart and blood vessels.

Strength training can help you lose weight and control your blood sugar levels. Heart disease is linked to high blood sugar levels.

8. Controls your blood sugar levels

Strength training may help you avoid diabetes or better manage it if you already have it.

Insulin sensitivity can be improved by strengthening skeletal muscle. By extracting glucose from the blood and transporting it to muscle cells, it lowers blood sugar levels and improves insulin sensitivity. As a result, increased muscle mass can enhance blood sugar control.

Diabetes risk can be reduced by strength training as well. A study of 35,754 women for an average of 10 years found that those who engaged in strength training had a 30% lower chance of acquiring type 2 diabetes than those who did not.

9. Increases mobility and flexibility.

Strength exercise, contrary to popular opinion, can improve your flexibility.

Strength training enhances joint range of motion (ROM), allowing for better mobility and flexibility. Furthermore, those with weaker muscles have less ROM and flexibility.

In fact, a recent study comparing stretching and strength training found that they both improved range of motion.

If you want to get the most out of an exercise, make sure you're using your whole range of motion around a joint. Lower yourself into the squat position to the farthest as you can go without sacrificing your form.

10. Enhances self-confidence and self-worth

Self-esteem benefits greatly from strength training.

As a result, you gain a greater appreciation for the power of your own body and learn to overcome obstacles. Self-efficacy — the conviction that you can succeed at or complete a task — is one of the ways it might boost your self-assurance.

Indeed, a meta-analysis of seven research involving 10–16-year-olds found a link between strength training and improved feelings of self-worth, physical strength, and self-worth.

Additional research shows that strength training improves body image, including body satisfaction, attractiveness, and social physique anxiety among 754 people who participated in a comprehensive review (the perception of judgment from others).

11. Strengthens the bones

Bone growth is dependent on the development of strong muscles.

To strengthen your bones, you need to do weight-bearing workouts that impose some strain on your bones for a short time. Osteoporosis, fractures, and falling are all reduced when you have strong bones, especially as you get older.

For those of us approaching middle age, strength exercise can help us build stronger bones and muscles.

12. Enhances your state of mind

Weight training can improve your mood and mental health if you do it regularly.

Strength training has been linked to improved mood and reduced anxiety in numerous studies.

Self-esteem and self-efficacy are two of the many benefits of strength training for mood control. In addition, physical activity triggers the release of feel-good endorphins, which may contribute to a more upbeat disposition.

13. Enhances the health of the brain

There may be a link between strength training and improved brain health and less cognitive decline as we become older.

In older adults, strength training has been shown to have a significant impact on cognitive function (e.g., processing speed, memory, and executive function) compared to those who did not engage in the activity.

Neuroprotective effects include enhanced blood flow, reduced inflammation and an increase in the expression of brain-derived neurotrophic factor (BDNF), which has been linked to memory and learning, among other things.

14. Enhances one's overall well-being.

Strength exercise has been shown to improve health and well-being, especially as we become older.

Strength training has been connected to an increase in health-related quality of life, which is defined as a person's perception of physical and mental well-being.

Resistant training has been linked to greater mental health, physical functioning, pain management, overall health, and vitality in persons over 50, according to a study of 16 studies.

Strength training may also help those with arthritis's quality of life. Strength training was found to have a significant impact on pain and physical functioning in an evaluation of 32 research.


There are several advantages to strength training, including a lower chance of chronic disease, improved self-esteem, and a lower risk of injury and falls.

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