Strength training is often associated with professional athletes seeking to enhance performance or men looking to build muscle mass. However, a growing body of evidence highlights the numerous physical and cognitive benefits of regular muscle-strengthening activities—benefits that cannot be achieved through aerobic exercise alone. Organizations like the Physical Activity Guidelines for Americans and the World Health Organization (WHO) explicitly recommend incorporating at least two sessions of muscle-strengthening activities per week, in addition to 150-300 minutes of moderate to vigorous aerobic activity. Yet, fewer than one in four Americans meet both these guidelines, with resistance training being particularly neglected.
The Science Behind Strength Training
All forms of exercise place some form of stress on the body. When done correctly, this stress prompts the body to adapt, becoming stronger and healthier. Like aerobic exercise, strength training increases heart rate and lung activity, promoting greater blood flow to deliver oxygen more efficiently. However, the primary benefit of strength training lies in how it challenges the muscles. The pushing and pulling motions used to resist weight cause tiny micro-tears in muscle tissue. These micro-tears do not cause harm but instead trigger the body’s repair mechanisms, leading to the growth of new muscle fibers and increased muscle strength.
A 2022 meta-analysis revealed that individuals who engage in strength training have a 10-17% lower risk of all-cause mortality compared to those who do not. Research by epidemiologist and exercise scientist Jessica Gorzelitz from the University of Iowa found that people who combine aerobic and resistance training have the lowest risk of death across all categories. Even those who only perform strength training experience reduced mortality risk, particularly from cardiovascular disease.
Benefits Beyond Muscle Growth
Strength training does more than just build muscle. It helps combat the aging process and increases lean body mass—the weight of bones, muscles, organs, and other non-fat tissues in the body. This promotes metabolic health, making everyday tasks like lifting luggage or moving furniture easier. Resistance training also strengthens bones by stimulating the growth of new bone cells, which is especially important for older women at risk of osteoporosis.
For cancer survivors, strength training has been shown to reduce cancer-related fatigue and improve overall quality of life. It also plays a crucial role in preventing and managing diabetes by improving glucose storage and circulation. Additionally, studies have linked strength training to reductions in anxiety and depression.
Why Strength Training Differs from Aerobic Exercise
Unlike aerobic exercise, where the intensity and duration are relatively straightforward to track (whether you’re walking, jogging, or hiking), strength training involves multiple variables. According to William Kraemer, a physiologist at Ohio State University, individuals must decide which muscle groups to target, the order of exercises, the type of equipment to use, the intensity of the workout, and how long to rest between sets. A common recommendation is to start with larger muscle groups before moving to smaller ones, and to ensure adequate rest between sets to allow for proper recovery and muscle repair.
Getting Started with Strength Training
Experts advise starting with lighter weights or resistance levels to avoid injury, especially for beginners. The goal is to gradually increase the intensity and load over time, a principle known as progressive overload. For those who find the gym intimidating or too expensive, home-based options like dumbbells or resistance bands are excellent alternatives. Online videos, particularly those created by certified professionals or reputable organizations, can serve as valuable resources for learning proper form and technique.
Making Strength Training Sustainable
While the recommended frequency is twice a week, some individuals may find shorter, more frequent sessions more sustainable. The key is consistency. Whether you choose free weights, resistance bands, or bodyweight exercises, the most important factor is that the activity challenges your muscles. Over time, progressively increasing the weight or intensity will ensure continued progress and adaptation.
Incorporating strength training into your routine can significantly improve your overall health and well-being. From reducing the risk of chronic diseases to enhancing daily function, the benefits of resistance training extend far beyond building muscle. By starting small and gradually increasing the challenge, anyone can reap the rewards of this powerful form of exercise. Whether you’re a seasoned athlete or a fitness novice, adding strength training to your regimen can lead to a healthier, stronger you.
