Why is Strength Training Important?

Many people assume that strength training isn’t necessary for daily life, believing that activities like walking to the shops, commuting to work, or doing household chores are enough to stay active. However, in today’s modern world, our lifestyles have become increasingly sedentary. We spend hours sitting in front of screens, rely on machines for cleaning and cooking, and often shop online instead of walking to stores. As a result, we move far less than previous generations.

This decline in physical activity has real consequences. As we age, muscle mass naturally decreases, which can lead to reduced mobility and a higher risk of falls or injuries. Even more concerning, many muscles that aren’t engaged in our daily routines gradually weaken, increasing the chance of strain or injury when we do need them.

That’s why strength training is so important, not only for preserving muscle and mobility but also for its wide-ranging physical and mental health benefits. Let’s explore the reasons why strength training should be a regular part of everyone’s lifestyle.

Benefits of Strength Training

1. Builds and Maintains Muscle Mass

Strength training helps build and preserve muscle by creating small tears in the muscle fibers during resistance exercises. The body repairs these fibers through muscle protein synthesis (the rebuilding process), which leads to muscle growth and increased strength over time.

As your muscle tone, strength and endurance improve, so does your functional strength making everyday activities, such as carrying groceries, climbing stairs, or doing DIY tasks at home, easier and more efficient. Regular strength training also helps prevent sarcopenia (age-related muscle loss), which is essential for staying active, mobile, and independent as you age.

2. Increases Metabolic Rate

One of the key benefits of strength training is its ability to boost your metabolism. Muscle tissue is more metabolically active than fat, meaning it burns more calories even at rest. Studies suggest that 500 grams of muscle can burn approximately 6 to 10 extra calories per day, depending on factors such as overall body composition, age, sex, and activity level.

Although this increase in basal metabolic rate (BMR) may seem small on its own, it can lead to meaningful fat loss over time, especially when combined with consistent strength training and continued muscle growth. This means your body becomes more efficient at burning calories, even during rest.

3. Improves Bone Density

Strength training also plays a crucial role in building and maintaining strong bones. When you perform weight-bearing exercises such as squats, lunges, or deadlifts, your bones experience controlled mechanical stress. This load stimulates osteoblast activity (bone-building cells), prompting the body to increase bone mineral density (BMD).

According to the National Institutes of Health (NIH), regular strength training can significantly improve BMD and help prevent osteoporosis, particularly in postmenopausal women, who are at greater risk due to hormonal changes.

Engaging in adequate strength training during adolescence and early adulthood is especially important, as the body reaches its peak bone mass by the late 20s. By starting early, women can lay the foundation for healthier bones, reduce the risk of fractures, and support long-term skeletal health as they age.

4. Enhances Insulin Sensitivity and Blood Sugar Control

Strength training has a powerful impact on blood sugar regulation and insulin sensitivity. During resistance exercises, your muscles require more energy, which increases glucose uptake from the bloodstream. This process is supported by an increase in GLUT4 receptors—specialised proteins that help transport glucose into muscle cells.

By increasing both the number and activity of GLUT4 receptors, strength training makes it easier for muscles to absorb glucose and use it for energy. As a result, blood sugar levels decrease, and the body's insulin response improves.

These benefits are especially important for individuals with insulin resistance, prediabetes, or type 2 diabetes, as strength training helps regulate glucose levels more effectively and reduces the risk of long-term complications.

5. Cardiovascular Benefits

Resistance training not only builds strength but also supports heart health and improves your blood lipid profile. It enhances blood vessel flexibility and helps lower both systolic and diastolic blood pressure. According to the American Heart Association, even moderate-intensity resistance training performed regularly can significantly reduce high blood pressure, especially when combined with aerobic exercise.

Strength training may also help reduce LDL (bad) cholesterol and triglycerides, while increasing HDL (good) cholesterol. As lean muscle mass increases, the body becomes more efficient at burning fat for fuel, which contributes to a reduction in circulating triglycerides and LDL cholesterol over time.

Additionally, by lowering insulin resistance, strength training indirectly helps reduce the liver’s production of LDL. Resistance training also activates enzymes such as lipoprotein lipase, which assist in breaking down lipoproteins (including LDL) and clearing cholesterol from the bloodstream more efficiently.

6. Joint and Connective Tissue Health

Strength training places mechanical load on tendons, ligaments, and cartilage, which stimulates the production of collagen and other structural proteins. This mechanical stress activates fibroblasts, which enhance collagen synthesis and also boosts the release of growth hormone, a key factor in collagen production.

As a result, strength training leads to improved joint stability, flexibility, and a reduced risk of injury.

7. Hormonal and Mental Health Benefits

Resistance training increases the production of endorphins, which are natural mood enhancers. It also helps regulate cortisol, the body's primary stress hormone, and boosts levels of testosterone and growth hormone, both of which support tissue repair and energy levels.

Regular strength training is associated with reduced levels of depression, anxiety, and fatigue, contributing to improved mental wellbeing and emotional resilience.

8. Cognitive Function and Aging

Strength training boosts neuroplasticity and increases levels of brain-derived neurotrophic factor (BDNF), which plays a critical role in learning and memory. Higher BDNF levels are associated with a reduced risk of Alzheimer’s disease and other neurodegenerative conditions.

Chronic inflammation and oxidative damage are major contributors to cognitive decline and aging. Strength training helps lower inflammatory markers and increases the body’s antioxidant defences, both of which protect brain tissue and help delay age-related degeneration.

Conclusion

With so many proven health benefits, incorporating strength training into your lifestyle can lead to a fitter, stronger, and healthier life. The next step is to find the type of strength training that’s right for you, based on your individual health status and fitness level, to ensure safety and prevent injuries.

If you have any medical conditions or concerns, be sure to consult a healthcare professional before starting a new exercise routine. Then, get started — and take the first step toward your stronger, healthier future.