Skip to content

5 Surprising Benefits of Strength Training for Your Health


Strength training, also known as weightlifting or resistance training, is a type of exercise that involves using weights or resistance to build muscle strength and endurance. While many people associate strength training with bodybuilding or athletic performance, it actually offers a wide range of benefits for people of all ages and fitness levels. Here are the top 5 benefits of strength training that you might not have known before:

Increased bone density

As we get older, our bones lose density and become more fragile. This is called osteoporosis. This loss of bone density leaves our bones weaker and more susceptible to fractures. However, research shows that strength or resistance training can help slow down age-related bone loss and even increase bone density at any age.

Studies have shown that strength training on a regular basis can help people of all ages build bone mineral density and make new bones grow. Strength training, which includes lifting weights or doing bodyweight exercises like pushups that work against gravity, places stress on the bones, which in turn triggers the body to produce more bone tissue to strengthen and reinforce the bones. This makes strength training an essential way for people of all ages to maintain healthy, strong bones and reduce the risk of debilitating fractures.

Female athlete exercising with barbell during strength training in a gym.

In addition to bone health benefits, strength training also provides many other advantages, like improved muscle strength and endurance, better balance and coordination, a reduced risk of diseases such as diabetes and heart disease, improved mobility, and an extended lifespan. While age-related bone loss is inevitable to some degree, strength training is one of the best ways to slow down this process, maintain bone strength and density, and enjoy an active, independent, and healthy lifestyle well into old age. Regular strength training, along with adequate calcium and vitamin D intake, is key to lifelong bone health and overall health.

Improved Metabolism

When you do strength training regularly, it helps your metabolism and helps you burn more calories overall. When you strength train, you build muscle, which increases your body’s muscle-to-fat ratio. This means that you burn more calories even when you’re at rest, as muscle tissue requires more calories to maintain than fat tissue.

This effect, known as the “afterburn,” can last for up to 72 hours after a strength training session. Your body continues to burn calories at a faster rate for up to 3 days after a workout to help it recover from the hard work and rebuild your muscles. This means that strength training starts a positive cycle in which you burn more calories even after your workout is over.

Over time, strength training also helps boost your metabolism in general by building more muscle. The more muscle you have, the more calories you burn during both exercise and everyday activities. Combining strength training with aerobic exercise and a healthy diet is an effective way to increase your overall calorie burn and support weight loss through an improved metabolism. Engaging in regular strength training workouts provides benefits that continue long after you’ve left the gym.

Better Sleep Quality

Science has shown that doing regular strength-training workouts can greatly improve the quality and length of sleep. Studies have shown that people who do strength training regularly tend to have better sleep patterns, such as falling asleep faster, sleeping more soundly through the night, and feeling more rested when they wake up.

Strength training helps reduce stress and anxiety, which are two of the main reasons why people can’t sleep. When stress levels decrease, the body is able to relax more fully, making it easier to fall asleep and stay asleep. Strength training also helps the body release endorphins, which improve mood and work as natural painkillers. This can make you feel less stressed and more relaxed.

Also, strength training makes your body make more growth hormone, which is important for building muscles and repairing tissues. Growth hormone is naturally released during deep sleep cycles, so improving the quality of sleep with strength training creates a positive feedback loop. When you sleep for longer and don’t wake up in the middle of a deep sleep cycle, more growth hormone is made. This means you can build muscle and heal faster.

In conclusion, regular strength training has a lot of positive effects on your physical and mental health, which directly lead to better sleep quality and length. Strength training makes your body the perfect place to sleep well and be alert during the day. It does this by reducing stress, improving mood, and balancing hormone levels. Strength training should be a regular part of your weekly exercise routine. This is a simple way to get better sleep and a better sense of well-being.

Reduced Risk of Chronic Diseases

Numerous studies have shown that strength training, which includes resistance exercises like lifting weights, has a variety of health advantages and can lower your risk of developing chronic diseases like heart disease, diabetes, or cancer.

For instance, strength training can help lower high blood pressure, improve regulation of blood sugar levels, and decrease levels of inflammation in the body. By adding strength training to your regular workouts, you can improve your overall health and lower your risk of developing these serious health problems.

Strength training at home. Man puts discs on dumbbells for workout

In particular, it has been shown that strength training makes the heart stronger and lowers cholesterol levels, which lowers the risk of heart disease. It also helps build muscle mass and increase insulin sensitivity, which help control blood sugar and combat diabetes. By lowering the amount of cytokines that cause inflammation, strength training may also help reduce inflammation in the body. Chronic inflammation is linked to health issues like cancer, Alzheimer’s disease, and arthritis. In summary, a fitness regimen that includes strength training, such as weightlifting a few times per week, has significant benefits for health and longevity. It is one of the most important things you can do to maintain wellness and avoid disease as you age. By making strength training a priority in your health and fitness routine, you will be taking proactive steps to add years to your life and life to your years.

Increased confidence and well-being

Lastly, regular strength training can help your mental and physical health, as well as your overall health and well-being, in many ways.

If you consistently do resistance exercises to build strength and muscle, your mental and physical abilities are likely to get better over time. Achieving these fitness milestones may help boost your confidence and empower you with a growing sense of strength and determination that extends into other areas of your life.

Additionally, exercise in general, including strength training, has been shown to increase the release of endorphins in the brain. Endorphins are natural mood-elevating chemicals that can help reduce feelings of stress, anxiety, and depression. As your strength and endurance increase through regular training, so too may your optimism and self-esteem. Strength training also provides an opportunity to set small, achievable goals and work to accomplish them. This can help give you a sense of motivation, purpose, and control over your body and health. Over time, meeting these small milestones can lead to greater confidence and life satisfaction.

In conclusion, a strength training routine can help both the body and the mind in many ways. By improving your physical health and skills, you may also improve your mental health by having a better mood, more confidence, more motivation, and a general sense of being more in control. Strength training on a regular basis can help you live a healthy, well-balanced life that will improve your quality of life for years to come.


In conclusion, strength training is good for your health and well-being in many ways, from making your bones stronger to giving you more confidence. Whether you’re a seasoned athlete or just starting out, incorporating strength training into your fitness routine can help you achieve your goals and lead a healthier, happier life.