14 Benefits of Strength Training, Backed by Science

14 Benefits of Strength Training
Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS,

Fitness — Written by Katey Davidson, MScFN, RD, CPT on August 16, 2021
What it is Benefits Tips Bottom line
If you could do one thing to improve your health, strength training should
be at the top of your list. It involves using one or more muscle groups to
perform a specific task, such as lifting a weight or squatting.
Due to the growing body of evidence supporting its many benefits,

strength training has become a fundamental part of most exercise
programs. If you’ve ever considered strength training, you may wonder
how it will benefit your life.
This article shares 14 benefits of strength training.
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What is strength training?
Strength training is also known as weight training, resistance training, and
muscular training.
The general definition of strength training is any physical movement in

which you use your body weight or equipment (e.g., dumbbells and
resistance bands) to build muscle mass, strength, and endurance (1  ).
The main types of strength training include (1  ):
Muscular hypertrophy. Also known as muscle building, this type of

strength training uses moderate-to-heavy weights to stimulate
muscle growth.
Muscular endurance. This refers to your muscles’ ability to sustain
exercise for a period of time. Training to increase muscular
endurance usually involves high reps using light weights or body
weight.
Circuit training. During this form of full-body conditioning, you cycle
through various exercises with little to no rest between them.
Maximum muscular strength. This type of exercise involves low

reps (usually 2–6) and heavy weights to improve your overall
strength.
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mastered their form.
Explosive power. This training combines power and speed to
improve your power output. It’s usually employed among trained
athletes to improve their ability to perform explosive movements in
their sport.
Most people focus on muscular endurance, circuit training, and muscular
hypertrophy as part of their strength-training routine, while strength and
power training are usually reserved for experienced athletes (1  ).
Depending on the type of strength training you choose to reach your

goals, you can use various equipment (or none at all), such as (1  ):
Body weight: using your own body weight and the force of gravity
to perform various movements (e.g., pushups, squats, planks,
pullups, and lunges)
Free weights: equipment not bound to the floor or a machine, such

as dumbbells, barbells, kettlebells, medicine balls, or objects around
the house
Resistance bands/loop bands: rubber bands that provide resistance
when stretched
Weight machines: machines with adjustable weights or hydraulics
attached to provide resistance and stress to the muscles
Suspension equipment: consists of ropes or straps that are

anchored to a sturdy point in which a person uses their body weight
and gravity to perform various exercises
Regardless of the type of strength training you perform, the goal is to put
your muscles under tension to allow neuromuscular adaptations and
stimulate muscle growth. With regular practice, your muscles will become
stronger (1  , 2  ).
SUMMARY
Strength training is any type of exercise that involves your own

body weight or equipment to build muscle mass, endurance, and
strength.
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you personalized
bodyweight exercises, lifting weights, or circuit training.

14 benefits of strength training backed by science

There are many benefits to strength training that can improve your health.
1. Makes you stronger
Strength training helps you become stronger.
Gaining strength allows you to perform daily tasks much easier, such as
carrying heavy groceries or running around with your kids (3  , 4  ).
Furthermore, it helps improve athletic performance in sports that require

speed, power, and strength, and it may even support endurance athletes
by preserving lean muscle mass (3  , 4  ).
2. Burns calories efficiently
Strength training helps boost your metabolism in two ways.
First, building muscle increases your metabolic rate. Muscles are more
metabolically efficient than fat mass, allowing you to burn more calories at
rest (5  , 6  ).
Second, research shows that your metabolic rate is increased up to 72

hours after strength-training exercise. This means that you’re still burning
additional calories hours and even days after your workout (7  , 8  ).
3. Decreases abdominal fat
Fat stored around the abdomen, especially visceral fat, is associated with
an increased risk of chronic diseases, including heart disease,
nonalcoholic fatty liver disease, type 2 diabetes, and certain types of
cancer (9  , 10  , 11  , 12  ).
Multiple studies have shown the benefit of strength-training exercises for

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4. Can help you appear leaner
As you build more muscle and lose fat, you will appear leaner.
This is because muscle is more dense than fat, meaning it takes up less
space on your body pound for pound. Therefore, you may lose inches off
of your waist even if you don’t see a change in the number on the scale.
Also, losing body fat and building stronger and larger muscles showcases
more muscle definition, creating a stronger and leaner appearance.
5. Decreases your risk of falls
Strength training lowers your risk of falls, as you’re better able to support
your body (16  , 17  , 18  ).
In fact, one review including 23,407 adults over the age of 60 showed a
34% reduction in falls among those who participated in a well-rounded
exercise program that included balance exercises and resistance and
functional training (18  ).
Fortunately, many forms of strength training have been shown to be

effective, such as tai chi, weight training, and resistance band and
bodyweight exercises (19  , 20  , 21  , 22  ).
6. Lowers your risk of injury
Including strength training in your exercise routine may reduce your risk
of injury.
Strength training helps improve the strength, range of motion, and

mobility of your muscles, ligaments, and tendons. This can reinforce
strength around major joints like your knees, hips, and ankles to provide
additional protection against injury (1  ).
What’s more, strength training can help correct muscular imbalances. For
example, having a stronger core, hamstrings, and glutes takes the load off
of your lower back during lifting, decreasing your risk of lower-back
injuries (23  , 24  , 25  , 26  ). More information
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Finally, adult and teenage athletes that engage in strength training have a
lower likelihood of injury (27  , 28  , 29  ).
In fact, one review including 7,738 athletes found strength-training
programs reduced the risk of injury by 33%. It was found to lower the risk
of injury in a dose-dependent manner, meaning for every 10% increase in
strength-training volume, there was a 4% reduced risk of injury (30  ).
7. Improves heart health
Multiple studies have shown that regular strength-training exercise can

decrease blood pressure, lower total and LDL (bad) cholesterol, and
improve blood circulation by strengthening the heart and blood vessels
(31  , 32  , 33  , 34  ).
Strength training also can help you maintain a healthy body weight and
manage your blood sugar levels. High blood sugar levels are a major risk
factor for heart disease (31  ).
8. Helps manage your blood sugar levels
Strength training may lower your risk of developing diabetes and can help
those with the condition manage it better.
Skeletal muscle helps increase insulin sensitivity. It also reduces blood

sugar levels by removing glucose from the blood and sending it to muscle
cells. As a result, greater muscle mass can help improve blood sugar
management (35  , 36  , 37  , 38  ).
Strength training may also reduce your risk of developing diabetes. One
study following 35,754 women for an average of 10 years showed a 30%
reduced risk of developing type 2 diabetes among those who engaged in
strength training compared with those who did not (39  ).
9. Promotes greater mobility and flexibility

Contrary to popular belief, strength training can make you more flexible.
Strength training increases joint range of motion (ROM), allowing for
greater mobility and flexibility. Plus, those with weaker muscles tend to
have lower ROM and flexibility (40  ).
In fact, a recent review comparing stretching with strength training found
they were equally effective at increasing ROM (41  ).
For best results, ensure you’re completing the full ROM of an exercise —
in other words, utilize your full movement potential around a joint. For
example, lower yourself into a squat as far as you’re able to go without
compromising your form (42  , 43  ).
10. Boosts your self-esteem
Strength training can add a major boost to your self-confidence.
It helps you overcome challenges, work toward a goal, and appreciate

your body’s strength. In particular, it can increase your self-efficacy — the
belief that you’re able to succeed at or perform a task — which can
greatly improve your confidence (44  , 45  , 46  , 47  ).
In fact, one review of 7 studies in youth ages 10–16 years observed a

significant association between strength training and high self-esteem,
physical strength, and physical self-worth (47  ).
Additionally, a systematic review that studied 754 adults showed a

significant link between strength training and positive body image,
including body satisfaction, appearance, and social physique anxiety (the
perception of judgment from others) (48  ).
11. Makes your bones stronger
Strength training is crucial for bone development.
Weight-bearing exercises put temporary stress on your bones, sending a

message to bone-building cells to take action and rebuild bones stronger.
Having strong bones reduces your risk of osteoporosis, fractures, and
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falls, especially as you age (49 , 50 , 51 , 52 ).

Fortunately, you can reap the bone-strengthening benefits of strength
training at any age.
12. Boosts your mood

Regular weight training may boost your mood and improve your mental
health.
Multiple studies have shown that strength training may reduce anxiety
and boost your mood (53  , 54  , 55  , 56  ).
Strength training confers multiple benefits to mood regulation, such as

increased self-esteem and self-efficacy. What’s more, exercise promotes
the release of mood-boosting endorphins, which can play a role in a
positive mood (53  , 54  , 57  ).
13. Improves brain health
Those who engage in strength training may have better brain health and
protection against age-related cognitive decline.
Multiple studies in older adults have pointed to significant improvements

in cognitive function (e.g., processing speed, memory, and executive
function) after participating in strength training, compared with those who
did not participate in it (58  , 59  , 60  , 61  ).
It’s thought that resistance training has many neuroprotective effects,

such as improved blood flow, reduced inflammation, and an increased
expression of brain-derived neurotrophic factor (BDNF), which is linked to
memory and learning (62  , 63  , 64  ).
14. Promotes a better quality of life
Strength training may increase your quality of life, especially as you age.
Numerous studies have linked strength training to increased health-

related quality of life, defined as a person’s perceived physical and mental
well-being (65  , 66  ).
In fact, one review of 16 studies including adults ages 50 years and older
showed a significant correlation between resistance training and better
mental health, physical functioning, pain management, general health,
and vitality (67  ).
What’s more, strength training may improve quality of life in those with
arthritis. One review of 32 studies showed strength training significantly
improved scores in pain and physical functioning (68  ).
SUMMARY
Strength training provides many benefits, such as a lower risk of

chronic disease, better self-esteem, and a reduced risk of injury
and falls.
Tips to get the most out of your strength routine

You can employ a few strategies to help you get the most of your
strength-training routine.
Start with the basics
If you’re new to strength training, you’ll want to master basic movement

patterns first. This will ensure you’re performing exercises safely and
effectively (1  , 4  ).
You may wish to start with bodyweight exercises that emphasize balance,
core stability, and basic movement patterns (e.g., bend-and-lift, single-leg,
pushing, pulling, and rotation actions) (1  , 4  ).
This could include bodyweight squats, single-leg stands, pushups,

forearm planks, the bird dog exercise, and plank toe taps.
After you feel comfortable with basic movement patterns, try adding
external forces (e.g., weights, resistance bands, and machines). If you’re
unsure how to use a piece of equipment properly, speak with a physical
therapist
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Choose an appropriate volume and load

The types of exercises you choose will depend on your fitness goals,
such as trying to build muscle (hypertrophy) or increasing muscular
endurance.
For general muscular fitness, you’ll want to select a weight that allows you
to perform 8–15 reps for 1–3 sets while maintaining proper form.
If you’re struggling to perform at least eight reps or cannot maintain good

form, the weight is likely too heavy for you (except in advanced lifters with
strength goals). On the flip side, if you can easily perform 15 or more reps,
you should probably increase the weight.
To gain strength and build muscle, you need to challenge your muscles.
Known as progressive overload, you should aim to increase the weight,
reps, or number of sets as you become stronger (68  , 69  ).
Avoid overdoing it
While some soreness is normal the day or two after a strength-training

workout — this is known as delayed onset muscle soreness (DOMS) —
you should not be in pain or unable to perform your daily activities.
It’s a common myth that you need to be sore after a workout in order to
achieve results. However, gaining strength and muscle mass are not
linked to muscle soreness (70  ).
Instead, aim to end your sets just before failure, meaning you cannot
physically complete any additional reps. This will decrease the likelihood
of DOMS while still sufficiently challenging the muscle (70  ).
Finally, give yourself enough time to rest and allow your muscles to heal
and grow. Most people benefit from 2–3 strength-training sessions per
week (71  , 72  ).

SUMMARY
To yield the best results, start slow and focus on your form first.
As you progress, slowly add more weight or resistance or
increase your reps and sets.
The bottom line

If you haven’t tried strength training, now is the time to start.
Strength training provides numerous health benefits, such as a lower risk

of heart disease and diabetes, stronger bones, better brain health and
mood, and improved self-esteem.
Fortunately, strength training isn’t just lifting weights at the gym. You can
get in a great strength-training workout using your body weight,
resistance bands, free weights, or even items around your house.
Whether you’re new or experienced, strength training is for everyone.
Last medically reviewed on August 16, 2021
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14 Benefits of Strength Training

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS,

What it is Benefits Tips Bottom line

Due to the growing body of evidence supporting its many benefits,

This article shares 14 benefits of strength training.

FITNESS Get Motivated z

ACCEPT More information

The general definition of strength training is any physical movement in

The main types of strength training include (1  ):

Muscular hypertrophy. Also known as muscle building, this type of

Maximum muscular strength. This type of exercise involves low

Depending on the type of strength training you choose to reach your

Free weights: equipment not bound to the floor or a machine, such

Suspension equipment: consists of ropes or straps that are

Strength training is any type of exercise that involves your own

bodyweight exercises, lifting weights, or circuit training.