10 reasons to strength train

If you walk, jog, swim, or bike on a regular basis, those are great options for cardio activities. But if you’re like seven out of 10 Americans, you could be missing an important element of your fitness program—strength training.

Here are ten reasons to make strength training a part of your routine:

1. As we get older, the rule of muscle mass is “use it or lose it!” Strength training builds muscles and helps prevent the loss of lean muscle as we get older.

2. If you’re trying to lose weight, strength training can help. It’s true, the cardio exercises that get your heart pumping and burn calories are important for weight loss, but strength training is, too. Lean muscle burns more calories than fat, so the strength exercises that build muscle can also help you burn more calories over time.

3. Reduce the risk of chronic health problems. Physical activity is linked to a lower risk of heart disease, type 2 diabetes, and some cancers. It can also help reduce the risk of depression and improve mood and overall well-being.

4. Sleep better. People who are active on a regular basis often report better quality and quantity of sleep than those who are not active.

5. Just like muscle mass can decline with age, so can bone density. Strength training activities help keep your bones strong and can help reduce your risk of osteoporosis.

6. Help improve posture. Exercises that strengthen the core muscles (the trunk of the body) support back health and good posture which can help prevent back pain.

7. Remain independent as you get older. Strong muscles make it easier to keep doing your normal daily activities, like bending over, carrying groceries, etc. They can also help prevent falls and injuries.

8. It doesn’t take long. In fact, a good strength training routine can be done in as little as about 20 minutes twice a week.

9. There are many options available for strength training. Examples include weight machines, hand weights or dumbbells, or group fitness classes. But you don’t have to have a gym membership—you can use simple equipment such as small hand weights or elastic resistance bands at home. You can even do a full routine just by using your own body weight, with no equipment at all!

10. It can give you the satisfaction of progress and accomplishment. As you add these exercises to your routine, you might be surprised how quickly you notice the improvements in your strength and endurance.

Now that you know the advantages strength training has to offer, how will you get started (or progress) with your routine?

Safety First: Remember to check with your doctor before starting or increasing exercise if you have diabetes or any disease of the heart or lungs, high blood pressure, any history of chest pain, breathing problems or shortness of breath, dizziness, swelling in your ankles, bone or joint problems, unusual tiredness, or if you haven’t recently been active. Pregnant women should also talk with a doctor before increasing physical activity.

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Sources: Centers for Disease Control and Prevention; National Institutes of Health; American College of Sports Medicine