Lifting Your Way to Better Health: 8 Benefits of Strength Training

Strength training isn’t just about looking good; it offers a host of incredible benefits. Let’s dive into what you stand to gain (and yes, we’re talking to you too, ladies!).

Benefit #1: Maintaining Muscle Tissue

As we hit our 30s, our body’s growth hormones start to dip, which could lead to losing about 8-10% of our muscle tissue every decade. Since muscles are key to keeping our metabolism up, a decline in muscle mass means a slower metabolism too. However, by engaging in strength training just twice a week, you can drastically reduce this loss to only 1-2% per decade. So, by the time you’re 80, you’ll have retained much more of your youthful vigor, being only 5-10% “less” than you were at 30 if you stick with regular strength training.

Benefit #2: Increased Strength

Gaining strength through regular training makes it easier to lift heavier objects. Soon after starting a strength training regimen, you’ll notice that everyday tasks become much simpler. This improvement carries over into various aspects of your personal life. For example, imagine lifting a 9 kg weight at the gym and then going home to pick up your 9 kg child. It’s like getting an extra workout without even trying!

Benefit #3: Improved Bone Health

Strength training does more than just tone your muscles; it’s also crucial for your bones. Engaging in this type of exercise helps increase bone density and strengthens your tendons and ligaments. By building stronger bones, you decrease your risk of osteoporosis and reduce the likelihood of bone fractures. This makes strength training an essential activity for long-term bone health.

Benefit #4: Controlled Body Fat

One of the great perks of building muscle is its ability to help you burn calories more efficiently. Muscle tissue burns three times as many calories as fat does! So, the more muscle you build, the higher your metabolism will rise. This increase in metabolic rate makes it easier to manage and control body fat, keeping you leaner as you develop muscle tone.

Benefit #5: Decreased Risk of Injury

Strengthening your muscles not only boosts your power but also significantly reduces your risk of injuries. Stronger muscles and bones lessen the likelihood and severity of falls. Plus, as your strength increases, your body becomes better at resisting injuries and shaking off those everyday aches and pains. Now that you’re aware of just a few of the many advantages of strength training, why not give it a try? Just remember, maintaining proper form during exercises is crucial. For guidance and more details, feel free to chat with one of our trainers.

Benefit #6: Boosts Energy Levels and Mood

Engaging in strength training can significantly boost your energy levels and improve your mood thanks to the release of endorphins. Research has shown that lifting weights regularly makes both men and women feel better about themselves. As you grow stronger, lift heavier weights, and see changes in your body, your confidence soars along with your body image and self-esteem. This uplifting effect of strength training extends beyond the physical benefits, enhancing overall well-being.

Benefit #7: Maintain Flexibility and Balance

Using free weights such as dumbbells and kettlebells during strength training exercises helps to work your joints through their full range of motion. This not only keeps your joints strong and flexible but also enhances your balance, which becomes increasingly important as you age. For older adults or those training seniors, this benefit is especially crucial. Strength training can reduce the risk of falls by an impressive 40%, making it a vital component of fitness routines for maintaining independence and safety in later years.

Benefit #8: Adds Variety and Provides a Challenge

Cardio routines can become monotonous after a while, but strength training offers a refreshing change. With countless exercises to choose from, various types of resistance, and numerous ways to target different body parts, strength training keeps your workouts exciting and varied. It also challenges your body in ways that cardio simply doesn’t.

Incorporating strength training into your fitness regimen can transform not only your body but also your overall well-being. From maintaining muscle and boosting metabolism to enhancing bone health and improving mood, the benefits are comprehensive and impactful. Whether you’re looking to spice up your workouts, reduce injury risks, or simply feel stronger and more vibrant, strength training offers a versatile and effective solution. So, grab those weights and start your journey to a healthier, more capable you. Remember, the effort you put in is always worth the gains!

Functional Training Centre - Booragoon


Functional Training For The Everyday Person


Personal Training & Kettlebell Training


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.