The Importance of Strength Training

Often when I write about movement and exercise it can feel complex and deep. But the reality is the passion and depth I have for the practice can create an esoteric barrier to the basic benefits of just lifting some heavy stuff and moving around. 

Yes we can learn about ourselves, we can unlock abilities we didn’t know possible and can explore aspects of our movement and personalities in tangible ways but all that aside. Lifting weights is just down right good for you! Let’s explore why.

The Power of Muscle

Muscle isn’t just about strength or looking good naked—it’s a living, metabolic tissue. Strength training increases lean muscle mass, which directly impacts your ability to regulate blood sugar, improve metabolic function, and maintain a healthy amount of fatty tissue. People with more muscle mass have better insulin sensitivity, helping to prevent or manage Type 2 diabetes. Muscles act like glucose sponges, soaking up sugar from the bloodstream, reducing blood sugar spikes.

Strength Training for Longevity

So much research has shown that muscle mass and strength are closely tied to longevity, that it is irrefutable. Maintaining muscle as we age is crucial for functional independence. Without it, everyday activities like standing up or walking become harder, leading to frailty. Strength training combats age-related muscle loss (sarcopenia), reducing the risk of falls and fractures, and improving quality of life. Simply put, strong people are harder to kill.  

Heart Health and Strength Training

Cardio gets a lot of credit for heart health, but strength training offers unique cardiovascular benefits. It reduces blood pressure, improves circulation, and lowers bad cholesterol (LDL). Resistance training places controlled stress on your heart, forcing it to adapt, much like your muscles. Combining strength training with aerobic exercise has been shown to offer the best protection against heart disease and hypertension.

Joint Health and Mobility

One of my favorite benefits of strength training is its effect on joint health.  Stronger muscles provide stability and support, reducing injury risk. Regular strength training, especially through a full range of motion, improves joint flexibility and mobility. This can help manage or prevent conditions like arthritis. 

Chronic Pain and Confidence

Strength training is arguably the most scalable form of training. That means that regardless of the pain or current movement quality there is an entry point for training. You simply regress the range of motion and weight you use in the exercise. Finding this entry point and continuously and progressing from there replaces fear around movement with a huge amount of confidence in your body's ability. This can have a huge knock on in people who suffer from chronic pain or are returning from injuries.

Mental Health Benefits

Strength training doesn't just build muscle—it also improves mental health. Exercise releases endorphins, but strength training can offer a sense of empowerment and progress, which has been linked to reduced symptoms of anxiety and depression. Additionally, regular strength training helps balance stress hormones like cortisol, contributing to a more stable mood.

Strength is for Everyone

The beauty of strength training is its adaptability. Whether you’re 20 or 70, whether you’re a beginner or seasoned athlete, strength training can be scaled to your level. Start with bodyweight exercises or light weights, and gradually progress. The key is consistency. Over time, your body will reward you with improved health and resilience.

Final Thoughts

Strength training isn’t just about muscle gain or personal records—it’s about investing in your long-term health. From preventing chronic diseases to improving mental well-being, the benefits are far-reaching and backed by science. Incorporating strength training into your routine is a step toward a healthier, more vibrant life. So, start lifting, and let your body—and your health—transform.