Why Everyone Should Be Strength Training

When most people think of exercise, they picture running, cycling, or group fitness classes. While cardio has its place, strength training — especially lifting weights — is one of the most important things you can do for your body and mind. Whether you’re 18 or 80, the benefits extend far beyond just “getting stronger.”

Here’s why science says you should be lifting weights regularly.

1. Builds and Preserves Lean Muscle Mass

Why it matters:Muscle mass naturally declines as we age — a process called sarcopenia — starting as early as our 30s. This loss of muscle can lead to decreased strength, mobility issues, and a higher risk of falls in older age.

Science behind it:Resistance training stimulates muscle protein synthesis — your body’s process of repairing and building muscle fibers. Studies show even two sessions per week can significantly increase muscle size and strength across all ages.

💡 Recommendation: Train each major muscle group at least twice per week with challenging weights

2. Increases Bone Density & Reduces Fracture Risk

Why it matters:Osteoporosis affects millions worldwide, leading to fragile bones and higher fracture risk. Weight-bearing exercise is the best non-drug way to keep bones strong.

Science behind it:Lifting weights places controlled stress on bones, triggering bone-forming cells (osteoblasts) to increase bone mineral density. Research shows resistance training can increase bone density by 1–3% in just a year — a huge benefit considering age-related bone loss is typically 0.5–1% per year.

💡 Recommendation: Include multi-joint lifts (like squats, deadlifts, overhead presses) that load the spine and hips for maximum bone-strengthening effect.

3. Supercharges Metabolism — Even at Rest

Why it matters:Your metabolism isn’t just about what you burn during a workout — it’s about what you burn 24/7. More muscle = higher resting metabolic rate.

Science behind it:Muscle tissue is metabolically active, meaning it burns calories even when you’re sitting still. Plus, weight training boosts excess post-exercise oxygen consumption (EPOC), meaning you burn more calories for hours after your workout.

💡 Recommendation: Use compound lifts and moderate-to-heavy weights to recruit more muscle fibers and maximise calorie burn.

4. Improves Insulin Sensitivity & Blood Sugar Control

Why it matters:Type 2 diabetes and insulin resistance are on the rise globally. Strength training is a powerful tool to manage and prevent them.

Science behind it:Lifting weights increases the translocation of GLUT4 transporters to muscle cells, improving your body’s ability to pull glucose from the blood and store it as glycogen. Studies show resistance training can lower HbA1c (a marker of long-term blood sugar control) by up to 0.6% — similar to some medications.

💡 Recommendation: Aim for full-body training 2–4 days per week for the best impact on blood sugar regulation.

5. Protects Joints & Reduces Injury Risk

Why it matters:Strong muscles support and stabilise joints, reducing wear-and-tear and helping prevent injury in daily life and sport.

Science behind it:Resistance training strengthens not just muscle, but also connective tissues like tendons and ligaments. Progressive loading stimulates collagen synthesis, making these tissues more resilient.

💡 Recommendation: Include unilateral (single-side) exercises like lunges and single-arm presses to address imbalances that can lead to injury.

6. Boosts Mental Health & Brain Function

Why it matters:Strength training isn’t just for the body — it’s for the mind.

Science behind it:Research shows weight training can reduce symptoms of depression and anxiety, improve sleep quality, and even enhance cognitive function. Mechanisms include increased brain-derived neurotrophic factor (BDNF), which supports neuron growth, and the hormonal boost from lifting (including testosterone and growth hormone).

💡 Recommendation: Train consistently, but avoid burnout — 3–4 strength sessions per week is ideal for mental and physical recovery.

7. Enhances Longevity & Quality of Life

Why it matters:It’s not just about living longer — it’s about living well.

Science behind it:Large population studies show that people with higher muscle strength have a 20–30% lower risk of premature death from all causes. Maintaining strength makes everyday tasks — carrying groceries, climbing stairs, playing with grandkids — easier and safer for decades to come.

💡 Recommendation: Focus on progressive overload — adding small amounts of weight or reps over time — to keep getting stronger year after year.

How Often Should You Lift Weights?

For most adults:

• Beginner: 2–3 days/week (full-body sessions)

• Intermediate/Advanced: 3–5 days/week (split or full-body training)

• Allow at least 48 hours between heavy sessions for the same muscle group.

The Bottom Line

Strength training isn’t just for bodybuilders — it’s one of the most powerful investments you can make in your health. From stronger bones and muscles to better brain health and metabolism, the science is clear: lift weights better your life.