Non-Profit Trusted Source of Non-Commercial Health Information
The Original Voice of the American Academy of Anti-Aging, Preventative, and Regenerative Medicine
logo logo
Exercise Anti-Aging Behavior Blood Pressure

5 Ways Strength Training Boosts Your Health and Fitness

1 year, 1 month ago

9282  0
Posted on May 09, 2023, 12 p.m.

Are you looking for a way to improve your health and fitness? If so, strength training might be just what you need! According to Dr. Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery in New York, "Strength training is one of the single most important things you can do for good health and fitness."

Strength training is often misunderstood, and some may be reluctant to try it despite its benefits. But don't worry; incorporating strength training into your fitness routine doesn't have to be complicated. In fact, with the proper guidance and equipment, anyone can safely and effectively add strength training to their workout routine.

Equipment that can be helpful during strength training is the nylon weightlifting belt. This belt can support your lower back and help you keep the correct posture while lifting heavy things.

However, it's important to note that a nylon weightlifting belt should not be relied upon solely for safety during lifting. Instead, you should use the nylon weightlifting belt together with the right way of lifting weights to get the most out of it.

This article will explore how strength training can boost your health and fitness, including building muscle mass, increasing bone density, reducing the risk of chronic diseases, boosting metabolism, and improving mental health. 

5 Benefits of Strength Training for Your Health and Fitness

Whether you want to build muscle, increase bone density, or improve your overall health, incorporating strength training into your routine can benefit you significantly. 

Let's explore the top five benefits of strength training for your health and fitness, so you can understand why it's an essential part of a well-rounded exercise program.

1. Builds Muscle Mass

One of the primary benefits of strength training is that it can increase muscle mass. The process of strength training causes microtrauma to muscle fibers, which then prompts the body to repair and rebuild these fibers. Over time, this can increase muscle size and strength. 

The benefits of increased muscle mass are numerous. One significant advantage is that muscle tissue is metabolically active, meaning that it requires energy to maintain. 

As a result, individuals with a higher percentage of muscle mass tend to have a higher metabolism, which can help them burn more calories even when at rest. 

This can be particularly beneficial for individuals trying to lose or maintain a healthy body weight.

In addition, increased muscle mass can improve overall physical function and mobility. Strong muscles are necessary for activities of daily living, such as walking, climbing stairs, and lifting objects. By increasing muscle mass, individuals can perform these tasks with greater ease and efficiency, ultimately improving their quality of life.

2. Improved Bone Density

In addition to increasing muscle mass, strength training can improve bone density. Bone density refers to the mineral content in bones, which gives them strength and support. As individuals age, their bone density tends to decrease, which can lead to an increased risk of fractures and osteoporosis.

Strength training can help counteract this age-related decline in bone density by placing stress on bones through resistance exercises. This stress prompts the body to rebuild bone tissue, resulting in stronger and denser bones.

Improved bone density can have a range of benefits for health and fitness. Stronger bones are less likely to break or fracture, which can improve overall physical function and mobility. 

Moreover, strong bones can help prevent osteoporosis, a condition in which bones become weak and are more likely to break. Osteoporosis is prevalent in older adults and can lead to severe complications such as loss of mobility and independence.

By placing stress on bones through resistance exercises, individuals can stimulate bone tissue growth and improve overall bone health.

3. Enhanced Mental Health

Strength training has not only physical but also mental health benefits. Research has shown that regular strength training can improve mental health by reducing symptoms of depression and anxiety.

During strength training, the body releases endorphins, natural mood-boosting chemicals. These endorphins help promote a sense of well-being by alleviating stress and anxiety. Additionally, strength training can help individuals develop a sense of accomplishment and confidence, which can further improve mental health.

The mental health benefits of strength training can be significant for individuals dealing with stress, depression, or other mental health conditions. Incorporating regular strength training into a fitness routine can naturally alleviate symptoms and improve overall well-being.

4. Improved Cardiovascular Health

Strength training isn't just about building muscle mass. It can also significantly impact cardiovascular health by improving blood pressure, cholesterol levels, and insulin sensitivity, all of which are important risk factors for heart disease.

Studies have also shown that strength training can lower blood pressure and cholesterol levels, which can help reduce the risk of heart disease. Strength training helps the body regulate blood sugar levels by improving insulin sensitivity. Insulin resistance can increase the risk of type 2 diabetes, but regular strength training can reduce this risk. 

Incorporating strength training into a fitness routine can improve cardiovascular health and reduce the risk of related conditions. By improving blood pressure, cholesterol levels, and insulin sensitivity, strength training can significantly impact cardiovascular function and overall health.

5. Promotes Longevity

Strength training has been shown to promote longevity and increase overall lifespan by improving physical and mental health.

As discussed earlier, regular strength training can increase muscle mass, bone density, and cardiovascular health, essential to improving overall life quality and reducing the risk of falls, fractures, and mobility-limiting conditions.

In addition to these benefits, strength training has been linked to a longer lifespan and reduced risk of premature death from all causes. This may be due to improved immune function, which can help individuals fight off infections and diseases, particularly in older adults with weakened immune systems.

By reducing the risk of depression, anxiety, and cognitive decline, strength training can help individuals maintain their quality of life and independence. Overall, incorporating strength training into a fitness routine can significantly impact an individual's longevity and overall lifespan. Strength training can help individuals live longer, healthier lives by improving physical and mental health.

The Bottom Line

Strength training offers many health benefits that can improve physical and mental well-being, reduce the risk of chronic diseases, and increase longevity. 

The benefits of strength training are vast, from increased muscle mass and bone density to improved cardiovascular health, cognitive function, and immune function. They can positively impact all aspects of life. 

Therefore, it is highly recommended that individuals of all ages and fitness levels incorporate strength training into their regular fitness routines. 

With these benefits in mind, there's no better time than now to get started with strength training and invest in your health and well-being. So, let's pick up those weights, hit the gym, and take the first step toward a stronger, healthier you.

This article was written for WHN by Mohsin Raza, who is a content creator, health advocate, and Business Manager at DMoose Fitness.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.

Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethic group, club, organization, company, individual, or anyone or anything.

Content may be edited for style and length.

References/Sources/Materials provided by:

Fagard, Rh. “EXERCISE IS GOOD FOR YOUR BLOOD PRESSURE: EFFECTS OF ENDURANCE TRAINING AND RESISTANCE TRAINING.” Clinical and Experimental Pharmacology and Physiology, vol. 33, no. 9, Sept. 2006, pp. 853–56. (Crossref),

Mikkelsen, Kathleen, et al. “Exercise and Mental Health.” Maturitas, vol. 106, Dec. 2017, pp. 48–56. ScienceDirect,

WorldHealth Videos