Table of ContentsView AllTable of ContentsBenefitsWhat Is Strength Training?Tips to Get StartedFrequencySafety

Table of ContentsView All

View All

Table of Contents

Benefits

What Is Strength Training?

Tips to Get Started

Frequency

Safety

Strength training is one of the best types of exercise for improving your overall health. In addition to building strength, it can help improve flexibility, boost metabolism, and improve the health of your organs. Strength training can also help decrease your risk of falls or injury, boost your mood, and improve your overall quality of life.

14 Benefits of Strength Training

1. Helps You Become Stronger

The most apparent benefit of strength training isstronger muscles. When you first start this type of training, you may notice that your strength improves quickly.

However, even though you are lifting more weight, your muscles are not getting bigger in this phase. Instead, your nervous system becomes more efficient at communicating with your muscles to recruit more muscle fibers during specific movements.

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2. Promotes Greater Mobility and Flexibility

Strength training can help improve mobility andflexibility, particularly if you perform functional movements. Strength training exercises, such assquatsand overhead presses, translate to daily tasks, such as squatting down to pick up an object from the floor or reaching overhead to place an item on a high shelf.

3. Burns Calories Efficiently

Strength training burns calories while you’re exercising, but your body continues toburn extra calorieswhile you’re recovering. This physiological process is called postexercise oxygen consumption (EPOC).

4. Decreases Abdominal Fat

Strength traininghelps burn fatin the abdomen and throughout the body. Abdominal fat is a sign that fat is accumulating around your internal organs. This type of fat—visceral fat—increases your risk for serious health conditions such as heart disease, type 2 diabetes, and certain cancers.

5. Helps You Appear Leaner

Other factors, such as age, sex, and genetics, also affect your muscle mass.

Building muscle mass is a slow process. With consistent training and a strict diet, you can expect to gain approximately 0.5–2 pounds of muscle per month.

6. Decreases Risk of Falls

Muscle weakness can lead to balance issues, which increases your risk of falls—especially as you get older. Regularly performing strength training exercises can help reduce this risk.

7. Lowers Risk of Injury

Research has shown that athletes who perform strength exercises as a regular part of their training routine have a lower risk of injury.

8. Creates Stronger Bones

Strength training causes bones to generate more growth cells, making them stronger.This process is calledosteogenesisand is specific to the body part exercised; for example, squats increase the strength of bones in the legs.

9. Improves Heart Health

Strength training can improve your heart function. It can also reduce several risk factors for heart disease, such as:

Strength Training Can Help Lower Your Blood Pressure, Especially If You’re Over 50

10. Improves Brain Health

Researchers have observed improved brain function immediately after a strength training workout and after regularly performing a strength training program for many weeks.This benefit applies across a lifespan, from youth to later adulthood.

Strength training can improve the brain’s executive functions, such as attention span, memory, and problem-solving.

11. Helps Balance Blood Sugar Levels

Strength training helps the body maintain healthy blood sugar levels and increases insulin sensitivity. Insulin is the hormone that helps the body convert glucose (sugar) into energy.Chronically high blood sugar levels can lead totype 2 diabetes, which can lead to permanent nerve damage and other health complications.

12. Boosts Your Mood

Strength training can boost your mood. During high-effort exercises, the brain releases “feel good” chemicals called endorphins.Researchers have found that strength training can decreasedepressive symptomsin people who have been diagnosed with anxiety or depression.

13. Boosts Self-Esteem

Researchers have shown that strength training can positively affect self-esteem and body image.One study of the impact of resistance training on self-esteem among youth found positive associations between resistance training and overall self-worth, physical self-worth, and perceived physical strength.However, the study authors call for more rigorous research before drawing any definitive conclusions.

14. Promotes a Better Quality of Life

Strength training has been shown to improve overall quality of life, though its impact varies across populations and among those with certain health conditions.One systematic review found that resistance training contributes to improved mental health and pain reduction, improving quality of life.

Many types of training fall under the umbrella of strength training. Examples include:

People use various types of equipment for strength training:

Tips to Get Started With a Strength Training Routine

When starting a strength training routine, it’s important to do it correctly to reduce injury risk.

Start With the Basics

Start simple with strength training exercises. Pick a few exercises to begin with, and take some time to get into a routine before adding more. Explore online videos to help you get started at home.

Choose an Appropriate Load and Volume

When beginning a new strength training routine, use light weights, such as small dumbbells. Or, try bodyweight resistance exercises that don’t require equipment, such as sit-ups, push-ups, squats, and lunges.

Avoid Overdoing It

When you start strength training, do less than you think you can. You might feel fine during your workout, but that doesn’t mean you won’t be sore. Muscle soreness can develop 12 to 72 hours after you’ve exercised—a concept calleddelayed onset muscle soreness(DOMS).

How Often Should You Strength Train?

The Centers for Disease Control and Prevention (CDC) recommends that adults perform strength training exercises twice weekly.However, you may benefit from strength training more frequently, especially if you exercise different muscle groups on different days. Make sure to have at least one day of rest between workouts for the same body parts.

Is Strength Training Safe for Everyone?

As with any new exercise program, you should check with a healthcare provider before you start strength training—especially if you have any injuries or medical conditions.

For example, strength training could cause serious injury for someone diagnosed withosteoporosis—a condition that causes weakening of the bones.

If you have an injury or medical condition, a healthcare provider might recommend that you begin strength training under the supervision of aphysical therapistwho can determine which exercises are safe for you.

If you are healthy but want more direction with your strength training, consider working with acertified personal trainer.

Summary

Strength training offers many benefits, both for the body and the mind. In addition to stronger muscles, it strengthens your bones and heart, helps balance blood sugar levels, and decreases your risk of falls or injuries. It can also boost mood and improve overall quality of life. Check with a healthcare provider before starting a new exercise routine to ensure strength training is safe for you.

20 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Council on Exercise.How muscle grows.American Council on Exercise.7 things to know about excess post-exercise oxygen consumption (EPOC).Harvard Health Publishing.Abdominal fat and what to do about it.Hopewell S, Adedire O, Copsey BJ, Boniface GJ, Sherrington C, Clemson L, Close JC, Lamb SE.Multifactorial and multiple component interventions for preventing falls in older people living in the community.Cochrane Database Syst Rev.2018 Jul 23;7(7):CD012221. doi: 10.1002/14651858.CD012221.pub2Stephenson SD, Kocan JW, Vinod AV, Kluczynski MA, Bisson LJ.A comprehensive summary of systematic reviews on sports injury prevention strategies.Orthop J Sports Med. 2021 Oct 28;9(10):23259671211035776. doi: 10.1177/23259671211035776Benedetti MG, Furlini G, Zati A, Letizia Mauro G.The effectiveness of physical exercise on bone density in osteoporotic patients.Biomed Res Int. 2018;2018:4840531. doi:10.1155/2018/4840531Jafarikhah R, Damirchi A, Rahmani Nia F, Razavi-Toosi SMT, Shafaghi A, Asadian M.Effect of functional resistance training on the structure and function of the heart and liver in patients with non-alcoholic fatty liver.Sci Rep. 2023;13(1):15475. doi:10.1038/s41598-023-42687-wHerold F, Törpel A, Schega L, Müller NG.Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements - a systematic review.Eur Rev Aging Phys Act. 2019;16:10. doi:10.1186/s11556-019-0217-2American Diabetes Association.Anaerobic exercise and diabetes.Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: a review.Cureus. 2023;15(1):e33475. doi:10.7759/cureus.33475Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP.Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials.JAMA Psychiatry. 2018 Jun 1;75(6):566-576. doi: 10.1001/jamapsychiatry.2018.0572Collins H, Booth JN, Duncan A, Fawkner S, Niven A.The effect of resistance training interventions on ‘the self’ in youth: a systematic review and meta-analysis.Sports Med Open. 2019;5(1):29. doi:10.1186/s40798-019-0205-0.Marquez DX, Aguiñaga S, Vásquez PM, et al.A systematic review of physical activity and quality of life and well-being.Transl Behav Med. 2020;10(5):1098-1109. doi:10.1093/tbm/ibz198Hart PD, Buck DJ.The effect of resistance training on health-related quality of life in older adults: systematic review and meta-analysis.Health Promot Perspect. 2019;9(1):1-12. doi:10.15171/hpp.2019.01.The National Strength and Conditioning Association.Basics of strength and conditioning manual.American Council on Exercise.7 different types of strength and their benefits.Kaiser Permanente.Simple ways to get started with strength training.American College of Sports Medicine.Delayed onset muscle soreness (DOMS).Centers for Disease Control and Prevention.Physical activity for adults: an overview.National Institutes of Health.Osteoporosis.

20 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Council on Exercise.How muscle grows.American Council on Exercise.7 things to know about excess post-exercise oxygen consumption (EPOC).Harvard Health Publishing.Abdominal fat and what to do about it.Hopewell S, Adedire O, Copsey BJ, Boniface GJ, Sherrington C, Clemson L, Close JC, Lamb SE.Multifactorial and multiple component interventions for preventing falls in older people living in the community.Cochrane Database Syst Rev.2018 Jul 23;7(7):CD012221. doi: 10.1002/14651858.CD012221.pub2Stephenson SD, Kocan JW, Vinod AV, Kluczynski MA, Bisson LJ.A comprehensive summary of systematic reviews on sports injury prevention strategies.Orthop J Sports Med. 2021 Oct 28;9(10):23259671211035776. doi: 10.1177/23259671211035776Benedetti MG, Furlini G, Zati A, Letizia Mauro G.The effectiveness of physical exercise on bone density in osteoporotic patients.Biomed Res Int. 2018;2018:4840531. doi:10.1155/2018/4840531Jafarikhah R, Damirchi A, Rahmani Nia F, Razavi-Toosi SMT, Shafaghi A, Asadian M.Effect of functional resistance training on the structure and function of the heart and liver in patients with non-alcoholic fatty liver.Sci Rep. 2023;13(1):15475. doi:10.1038/s41598-023-42687-wHerold F, Törpel A, Schega L, Müller NG.Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements - a systematic review.Eur Rev Aging Phys Act. 2019;16:10. doi:10.1186/s11556-019-0217-2American Diabetes Association.Anaerobic exercise and diabetes.Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: a review.Cureus. 2023;15(1):e33475. doi:10.7759/cureus.33475Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP.Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials.JAMA Psychiatry. 2018 Jun 1;75(6):566-576. doi: 10.1001/jamapsychiatry.2018.0572Collins H, Booth JN, Duncan A, Fawkner S, Niven A.The effect of resistance training interventions on ‘the self’ in youth: a systematic review and meta-analysis.Sports Med Open. 2019;5(1):29. doi:10.1186/s40798-019-0205-0.Marquez DX, Aguiñaga S, Vásquez PM, et al.A systematic review of physical activity and quality of life and well-being.Transl Behav Med. 2020;10(5):1098-1109. doi:10.1093/tbm/ibz198Hart PD, Buck DJ.The effect of resistance training on health-related quality of life in older adults: systematic review and meta-analysis.Health Promot Perspect. 2019;9(1):1-12. doi:10.15171/hpp.2019.01.The National Strength and Conditioning Association.Basics of strength and conditioning manual.American Council on Exercise.7 different types of strength and their benefits.Kaiser Permanente.Simple ways to get started with strength training.American College of Sports Medicine.Delayed onset muscle soreness (DOMS).Centers for Disease Control and Prevention.Physical activity for adults: an overview.National Institutes of Health.Osteoporosis.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Council on Exercise.How muscle grows.American Council on Exercise.7 things to know about excess post-exercise oxygen consumption (EPOC).Harvard Health Publishing.Abdominal fat and what to do about it.Hopewell S, Adedire O, Copsey BJ, Boniface GJ, Sherrington C, Clemson L, Close JC, Lamb SE.Multifactorial and multiple component interventions for preventing falls in older people living in the community.Cochrane Database Syst Rev.2018 Jul 23;7(7):CD012221. doi: 10.1002/14651858.CD012221.pub2Stephenson SD, Kocan JW, Vinod AV, Kluczynski MA, Bisson LJ.A comprehensive summary of systematic reviews on sports injury prevention strategies.Orthop J Sports Med. 2021 Oct 28;9(10):23259671211035776. doi: 10.1177/23259671211035776Benedetti MG, Furlini G, Zati A, Letizia Mauro G.The effectiveness of physical exercise on bone density in osteoporotic patients.Biomed Res Int. 2018;2018:4840531. doi:10.1155/2018/4840531Jafarikhah R, Damirchi A, Rahmani Nia F, Razavi-Toosi SMT, Shafaghi A, Asadian M.Effect of functional resistance training on the structure and function of the heart and liver in patients with non-alcoholic fatty liver.Sci Rep. 2023;13(1):15475. doi:10.1038/s41598-023-42687-wHerold F, Törpel A, Schega L, Müller NG.Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements - a systematic review.Eur Rev Aging Phys Act. 2019;16:10. doi:10.1186/s11556-019-0217-2American Diabetes Association.Anaerobic exercise and diabetes.Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: a review.Cureus. 2023;15(1):e33475. doi:10.7759/cureus.33475Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP.Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials.JAMA Psychiatry. 2018 Jun 1;75(6):566-576. doi: 10.1001/jamapsychiatry.2018.0572Collins H, Booth JN, Duncan A, Fawkner S, Niven A.The effect of resistance training interventions on ‘the self’ in youth: a systematic review and meta-analysis.Sports Med Open. 2019;5(1):29. doi:10.1186/s40798-019-0205-0.Marquez DX, Aguiñaga S, Vásquez PM, et al.A systematic review of physical activity and quality of life and well-being.Transl Behav Med. 2020;10(5):1098-1109. doi:10.1093/tbm/ibz198Hart PD, Buck DJ.The effect of resistance training on health-related quality of life in older adults: systematic review and meta-analysis.Health Promot Perspect. 2019;9(1):1-12. doi:10.15171/hpp.2019.01.The National Strength and Conditioning Association.Basics of strength and conditioning manual.American Council on Exercise.7 different types of strength and their benefits.Kaiser Permanente.Simple ways to get started with strength training.American College of Sports Medicine.Delayed onset muscle soreness (DOMS).Centers for Disease Control and Prevention.Physical activity for adults: an overview.National Institutes of Health.Osteoporosis.

American Council on Exercise.How muscle grows.

American Council on Exercise.7 things to know about excess post-exercise oxygen consumption (EPOC).

Harvard Health Publishing.Abdominal fat and what to do about it.

Hopewell S, Adedire O, Copsey BJ, Boniface GJ, Sherrington C, Clemson L, Close JC, Lamb SE.Multifactorial and multiple component interventions for preventing falls in older people living in the community.Cochrane Database Syst Rev.2018 Jul 23;7(7):CD012221. doi: 10.1002/14651858.CD012221.pub2

Stephenson SD, Kocan JW, Vinod AV, Kluczynski MA, Bisson LJ.A comprehensive summary of systematic reviews on sports injury prevention strategies.Orthop J Sports Med. 2021 Oct 28;9(10):23259671211035776. doi: 10.1177/23259671211035776

Benedetti MG, Furlini G, Zati A, Letizia Mauro G.The effectiveness of physical exercise on bone density in osteoporotic patients.Biomed Res Int. 2018;2018:4840531. doi:10.1155/2018/4840531

Jafarikhah R, Damirchi A, Rahmani Nia F, Razavi-Toosi SMT, Shafaghi A, Asadian M.Effect of functional resistance training on the structure and function of the heart and liver in patients with non-alcoholic fatty liver.Sci Rep. 2023;13(1):15475. doi:10.1038/s41598-023-42687-w

Herold F, Törpel A, Schega L, Müller NG.Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements - a systematic review.Eur Rev Aging Phys Act. 2019;16:10. doi:10.1186/s11556-019-0217-2

American Diabetes Association.Anaerobic exercise and diabetes.

Mahindru A, Patil P, Agrawal V.Role of physical activity on mental health and well-being: a review.Cureus. 2023;15(1):e33475. doi:10.7759/cureus.33475

Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP.Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials.JAMA Psychiatry. 2018 Jun 1;75(6):566-576. doi: 10.1001/jamapsychiatry.2018.0572

Collins H, Booth JN, Duncan A, Fawkner S, Niven A.The effect of resistance training interventions on ‘the self’ in youth: a systematic review and meta-analysis.Sports Med Open. 2019;5(1):29. doi:10.1186/s40798-019-0205-0.

Marquez DX, Aguiñaga S, Vásquez PM, et al.A systematic review of physical activity and quality of life and well-being.Transl Behav Med. 2020;10(5):1098-1109. doi:10.1093/tbm/ibz198

Hart PD, Buck DJ.The effect of resistance training on health-related quality of life in older adults: systematic review and meta-analysis.Health Promot Perspect. 2019;9(1):1-12. doi:10.15171/hpp.2019.01.

The National Strength and Conditioning Association.Basics of strength and conditioning manual.

American Council on Exercise.7 different types of strength and their benefits.

Kaiser Permanente.Simple ways to get started with strength training.

American College of Sports Medicine.Delayed onset muscle soreness (DOMS).

Centers for Disease Control and Prevention.Physical activity for adults: an overview.

National Institutes of Health.Osteoporosis.

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