How can strength training benefit me?

Craig S. Kimmel, MD
Sports Medicine
Strength training can benefit you by helping you reduce body fat, increase lean muscle mass and burn calories more efficiently. Strength training also can help you:
  • develop stronger bones. Strength training increases bone density and reduces your risk for osteoporosis. This is especially important for post-menopausal women, who lose 1-2% of their bone mass annually.
  • reduce your risk of falling. As we age, poor balance and flexibility can lead to falls and broken bones. One study found simple strength and balance exercises reduced falls 40% in women age 80 and older.
  • control your weight. As you gain muscle, your body burns calories faster. Strength training can provide up to a 15% increase in your metabolic rate, which helps with long-term weight control.
  • improve your state of mind. Exercise can help improve your focus and make you feel better about yourself.
In addition, strength training can help reduce the signs and symptoms of many chronic medical conditions, including arthritis, diabetes, obesity, back pain and depression.
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Please note, the information contained on this website is provided to supplement the care provided by your physician. It is not intended to be a substitute for professional medical advice. Always seek the advice of a qualified health care provider if you have questions regarding your medical condition or before starting any new treatment. In the event of a medical emergency always call 911 or proceed to your nearest emergency care facility.
Attention cardio bunnies and treadmill junkies: don’t neglect strength training if you want the benefit of a slimmer midsection. According to Epidemiologist at Harvard, men who engaged in strength training kept their body fat percentage lower than men who exercised doing cardio only. The men, aged 40-75, maintained a tighter waist circumference when doing resistance exercise for 20 minutes a day compared to those who engaged in 30 minutes of aerobic activity.

The researchers stress that aerobic training still confers tremendous cardiovascular benefits, so the lesson here is to do both types of training as part of your overall exercise program.
Strength training is the process of building and maintaining muscles in the body by using progressively heavier weights (or resistance). It is also called resistance training, weight lifting, toning, and body building. 

Strength training is very important for maintaining muscle mass throughout your lifetime. Muscle is metabolically active, which means it does the work of creating energy for your body by burning the calories you eat from food. When you maintain and build muscle, you are letting your body do some of the hard work of maintaining your weight.

Strength training provides many benefits and should not be overlooked as part of your exercise program:
  • Strength training increases the size and strength of muscles. The more muscle you have, the more calories you burn at rest. So, strength training is an important part of weight maintenance and weight loss.
  • Strength training helps strengthen tendons, ligaments, and bones. This helps prevent injury during activities of daily living or physical activities.
  • As we get older, muscle size and strength decline. But strength training exercises can rebuild and preserve muscles.
  • Strength training also helps improves balance.
  • Strength training can have a positive impact on your appearance.
Remember to discuss any exercise program with your physician or a qualified health professional before you begin. Your physician can give you recommendations that are appropriate based on your age, activity level, health history, current fitness level, and physical fitness goals.

The first focus is what is your goal?  Are you looking to build muscle from strength training?  Are you looking to lose weight? 

Strength training will assist in any goal you may have.  If you are looking to lose weight then you are in luck!  Strength training will increase your lean muscle mass which will increase your metabolism and help aid in weight loss.  Looking to prevent a decrease in bone density?  Hope so!  Strength training will assist in keep strong bone density. 

Incorporating strength training into your current exercise routine will truly be beneficial.  Let me know your specific goal and I would be glad to help you develop a tremendous program!

There are many benefits to weight training for everyone.  Weight training helps you decrease your chances of osteoporosis as you get older, increase your metabolism and helps you prevent injury. So in all strength training provides many benefits for all people to help improve their lives.
Kelly Traver
Internal Medicine

Strength training can benefit everyone. Through strength training, not only can you improve your ability to function throughout the day, you can also decrease your risk of lower back pain, osteoporosis, hypertension, and diabetes. By performing resistance exercises, you can strengthen your ligaments and tendons and enhance regions of your brain that are responsible for coordination, balance, and general movement skills.

Continue Learning about Types Of Exercise

Types Of Exercise

Types Of Exercise

Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise ...

e program into your daily schedule.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.