Strong for Life: Why Strength Training Is One of the Best Things You Can Do for Your Health
When most people think of getting fit, they picture cardio: Walking, jogging, cycling, maybe an aerobics fitness class or swimming. But there’s a powerful form of exercise that often gets overlooked, especially by beginners or older adults… Strength training.
Strength training (also known as resistance training) is more than just lifting weights in a gym. It’s one of the most effective, science-backed tools we have to boost health, improve body composition, support metabolism, protect against chronic disease, and help us age well…Inside and out.
Whether you’re 25 or 75, a beginner or an experienced athlete, there’s a way to make strength training work for you. Let’s explore what it is, why it’s so important, and how to get started in a safe and sustainable way.
What Exactly Is Strength Training?
Strength training is any form of exercise that makes your muscles work against resistance. This could be your own body weight, dumbbells, resistance bands, or gym equipment.
Every time you perform a movement that challenges your muscles (like squatting, pushing, pulling, lifting, or even holding a plank), you’re doing strength training.
The goal is to create just enough stress to cause tiny micro-tears in the muscle fibres. Your body then responds by repairing those fibres, making them stronger and more resilient over time. That’s how you get stronger and improve your lean muscle mass.
Why Strength Training Is So Powerful for Your Health
You might be surprised at just how much impact strength training has on your body and your brain. It’s not just about building biceps or a toned midsection (though those are pleasant side effects).
Here are some of the key health benefits:
1. Boosts Metabolism and Blood Sugar Regulation
Muscle is metabolically active tissue. Muscle cells burn more calories at rest than fat cells or any of your other body tissues (except your brain). The more muscle you have, the more efficient your metabolism. If you have a good muscle bulk and your muscles are well-conditioned, you will burn more calories even when you sleep. Strength training also helps regulate blood sugar by improving insulin sensitivity. This is great news if you’re managing weight, prediabetes, or type 2 diabetes.
2. Preserves Lean Muscle and Fights Fat Gain
As we age, we naturally lose muscle (a process called sarcopenia), unless we train against it. Strength training helps preserve and build muscle, which is particularly important after age 30 when muscle mass starts to decline.
More muscle = less fat gain and better overall body composition.
3. Strengthens Bones and Joints
Weight-bearing and resistance exercises stimulate bone growth and improve bone mineral density, which can help prevent osteoporosis and reduce fracture risk as you age.
4. Balances Hormones and Enhances Mood
Strength training triggers the release of growth hormone, testosterone, and other natural anabolic (building) hormones in both men and women. It also lowers cortisol over time and improves the production of feel-good neurotransmitters like endorphins, which lift your mood, reduce stress, and facilitate quality sleep.
5. Reduces Risk of Chronic Disease
Regular strength training is linked to a lower risk of heart disease, type 2 diabetes, obesity, depression, cognitive decline, and even certain cancers. If you have a family history of any hereditary chronic diseases, or you simply want to be proactive about preventing these common illnesses… strength training is a really powerful way to reduce your risk.
6. Increases Longevity and Quality of Life
More strength = more independence. Studies have shown that grip strength and overall muscle mass are linked to better survival rates and healthier aging. You’re not just living longer, you’re living better.
How to Get Started Safely and Effectively
You don’t need to go hard or heavy to start. In fact, the best approach is gradual and consistent. I say this to my patients every day: ‘Any activity that you do which is MORE than what you usually do is good for you’.
Here are some ideas on how to begin strength training if you’ve never done it before:
✅ Start with Bodyweight Exercises
Simple movements like squats, wall push-ups, lunges, and glute bridges build a strong foundation and allow you to gently learn proper form.
✅ Focus on Full-Body Movements
Strength training should target all major muscle groups: Legs, glutes, back, chest, core, arms, and shoulders.
✅ Begin With 2–3 Sessions Per Week
Aim for full-body workouts 2–3 times a week, with rest days in between to allow your muscles time to recover and grow.
✅ Prioritize Good Form Over Heavy Weights
Start light. Focus on proper alignment and technique before adding resistance.
✅ Don’t Skip the Warm-Up and Cool-Down
Warm up with 5–10 minutes of movement (like brisk walking or gentle mobility exercises), and finish with stretches to support recovery, balance and flexibility.
How Often Should You Strength Train?
- Beginners: Start with 2–3 full-body sessions per week
- Intermediate: Move to 3–4 sessions, potentially splitting by muscle group (for example: Upper body on one day, lower body on another day)
- Goal: Aim to train each major muscle group twice per week for best results
Remember: more isn’t always better. Recovery is essential, this is when your muscles repair and grow stronger.
Tips to Maximise Your Results
- Use progressive overload: Gradually increase the resistance, reps, or time under tension as you get stronger.
- Fuel your muscles: Make sure you’re getting enough protein, especially after workouts. Ensure you eat plenty of fresh produce including a wide variety of different colours so that you get all your minerals and vitamins required for optimal muscle metabolism.
- Mix it up: Include different movements and vary your routine every 4–6 weeks to avoid plateaus.
- Stay consistent: It’s not about perfection… It’s about showing up regularly over time.
- Combine with cardio: For heart and lung health, pair strength training with 1–3 sessions of aerobic / cardio exercise per week.
Important:
Strength training isn’t just for bodybuilders, athletes, or gym-goers. It’s a lifelong tool for health, function, and vitality, and it’s never too late to start.
By incorporating resistance training into your routine just a few times a week, you’ll build a stronger body, a more resilient mind, and a foundation for long-term wellness.
Start where you are. Use what you have. Just begin. Your future self will thank you.
Here’s an Example of a Beginner Strength Training Plan
Frequency: 2–3 times per week
Format: 2–3 sets of 8–12 reps per exercise
You can complete these exercises as a circuit (one set of each in a row, rest, then repeat) or traditionally (2–3 sets per exercise with rest in between).
Subscribe now and you will receive a free, downloadable guide to Strength Training. It includes how to safely start, tips for success, and a sample program!
In addition, you will regularly receive evidence-based, lifestyle medicine content directly. Relatable and easy to understand, these newsletters will encourage you and gently guide you towards a healthier, happier you! Should you wish, you can unsubscribe at any time.