The Benefits of Strength Training and How To Get Started

Strength training can be an incredibly beneficial part of your fitness routine. It has the potential to improve your quality of life, increase your metabolism, and help you achieve and maintain a healthy weight. But the benefits go far beyond aesthetics — emerging research shows that building muscle may be one of the most powerful things you can do for your long-term health and longevity.

In addition, strength training can reduce the risk of injury, decrease stress levels, improve cognitive functioning, and much more. So let's take a closer look at why strength training matters and how to get started.

What is Strength Training?

Strength training is any form of exercise that involves resistance or weights. The goal is to challenge your muscles to make them stronger by gradually increasing the difficulty of each exercise. Types of strength training include weight-lifting, bodyweight exercises, resistance band exercises, and more.

It can include traditional weight-lifting but also activities like Pilates and calisthenics that use your own body weight as a form of resistance. The CDC defines it simply: any activity that makes your muscles work harder than usual.¹ And the beauty of strength training is that it makes everything else easier — carrying groceries, climbing stairs, playing with kids, or excelling in other physical activities.

Benefits of Strength Training

We all want to be our best selves, both physically and mentally. Strength training is one of the most effective ways to get there, providing benefits that compound over time. Let's explore what the research actually shows.

Physical Benefits of Strength Training

Strength training can help you become stronger and build lean muscle mass. Studies have shown that even a few weeks of strength training can significantly increase muscle size and strength. But the physical benefits extend far beyond bigger muscles.

Increased metabolism and fat loss: Research published in the Current Sports Medicine Reports found that 10 weeks of resistance training can increase lean weight by 1.4 kg, boost resting metabolic rate by 7%, and reduce fat weight by 1.8 kg.² This metabolic boost continues even when you're at rest — muscle is more metabolically active than fat, meaning the more muscle you have, the more calories you burn throughout the day.

Stronger bones and joints: Increased muscle mass helps with posture, as strong muscles better support the spine. More importantly, strength training increases bone density, helping reduce joint pain from conditions like arthritis and preventing fractures from osteoporosis. Resistance exercises activate bone-forming cells, leading to stronger, denser bones — a particularly important consideration as we age.³

Better blood sugar control: A 2025 Virginia Tech study found that weightlifting actually outperforms running for blood sugar control and insulin sensitivity.⁴ Resistance training helps decrease visceral fat, increase glucose transporter density in muscles, and improve how your body responds to insulin — making it a powerful tool for preventing and managing type 2 diabetes.

Cardiovascular health: Beyond the heart-pumping benefits of the workout itself, strength training reduces resting blood pressure, decreases LDL (bad) cholesterol and triglycerides, and increases HDL (good) cholesterol.²

Longevity: Strength Training May Add Years to Your Life

Perhaps the most compelling research on strength training has emerged in recent years around longevity. A meta-analysis from Harvard T.H. Chan School of Public Health found that people who do 30-60 minutes of strength training weekly have a 10-20% lower risk of dying from all causes, cancer, and heart disease compared to those who don't strength train.⁵

A major 2024 study analyzing 400,000 U.S. adults found that people who strength trained 2-3 times per week had about a 20% reduced risk of premature death.⁶ Even more striking: women who did regular muscle-strengthening activities had a 30% reduction in cardiovascular mortality. As Dr. Martha Gulati of Cedars-Sinai noted, "We don't have many things out there that reduce mortality in that way."

Research published in December 2024 went even further, finding that 90 minutes of weekly strength training was linked to slowing biological aging by almost four years — meaning strength training doesn't just help you live longer, it may help you stay biologically younger.⁷

Mental Benefits of Strength Training

In addition to physical benefits, strength training also provides numerous mental benefits such as relieving stress and improving sleep quality, which leads to improved moods overall. Regular strength training can reduce anxiety levels over just a couple of months.⁸

The endorphins released during exercise improve overall mental well-being by reducing stress and boosting mood. A review in JAMA Psychiatry found that resistance training plays a significant role in improving low mood, feelings of worthlessness, and loss of interest in activities — key symptoms of depression.⁹

Brain health: A December 2025 Washington Post report highlighted research showing that more muscle mass is linked to younger-looking brains on brain scans.¹⁰ Strength training has been associated with reduced risk of age-related cognitive decline, including Alzheimer's disease, and improved cognitive abilities at any age.

For a deeper understanding of how exercise impacts mental health, our Complete Exercise Guide for Weight Loss covers the full relationship between physical activity and psychological well-being.

How To Get Started With Strength Training

Strength training can feel intimidating when you're new to working out, but it doesn't have to be. With the right approach and a few simple steps, you can start strength training safely and effectively. Here's how to begin:

Set Realistic Goals

Before you start, ask yourself what you want to achieve. Are you looking to build muscle? Improve your posture? Increase overall strength? Lose fat while preserving muscle? Once you have a clear idea of what you want to accomplish, creating a plan becomes much easier. Remember that the research shows benefits start quickly — even modest training produces meaningful results.

Choose the Right Workout Program

If you're new to strength training and want to focus on overall body fitness, start with a bodyweight program or a full-body routine. The American College of Sports Medicine recommends targeting all major muscle groups at least twice per week.¹

For beginners, focus on fundamental movements: squats, hinges (like deadlifts), pushing (like push-ups or presses), pulling (like rows), and core exercises. Our How to Build Muscle guide provides detailed programming for those ready to progress.

Start Simple — Equipment Is Optional

You don't need a gym membership or expensive equipment to get started. Bodyweight exercises like squats, push-ups, lunges, and planks are highly effective. As you progress, investing in basic equipment like resistance bands, a set of dumbbells, or a stability ball gives you more variety without breaking the bank.

The key is consistency, not complexity. Start where you are, with what you have.

Learn Proper Form

The most important thing when learning any new exercise is safety. Make sure your movements are controlled and deliberate so your muscles aren't overworked or strained. If you're unsure about form, consider a few sessions with a personal trainer or use reputable video tutorials. Once you feel comfortable with proper technique, gradually add resistance.

Create A Routine That Works For You

Research shows you don't need marathon sessions. The CDC recommends strength training at least two days per week.¹ Two or three 20-30 minute sessions targeting all major muscle groups can produce significant health benefits.

Make sure to rest at least one day between sessions working the same muscle groups — this is when your muscles actually repair and grow stronger. As CNN's December 2025 reporting emphasized: "Muscle building doesn't happen while you work out — it happens while you're at rest."¹¹

Fuel Your Training With Proper Nutrition

Strength training creates the stimulus for muscle growth, but nutrition provides the raw materials. Protein is especially critical — research suggests 0.7-1 gram of protein per pound of body weight daily supports muscle development.¹¹

Our High-Protein Meal Plan is specifically designed to support muscle building with adequate protein at every meal. If you're combining strength training with weight loss goals, our Weight Loss Meal Plan helps you maintain a calorie deficit while preserving muscle.

Final Thoughts

Strength training isn't just about looking better — it's about living better and longer. The research is clear: regular resistance training improves physical health, mental well-being, metabolic function, and longevity. And you don't need to spend hours in the gym to reap these benefits.

Whether you're 25 or 75, new to exercise or returning after a break, it's never too late to start. As NPR's Life Kit guide reminds us: "The science is clear that resistance training has massive benefits for your health and well-being."¹²

Start with two sessions per week. Focus on proper form. Progress gradually. And give your body the nutrition it needs to recover and grow stronger. The investment you make in building muscle today pays dividends for decades to come.

Frequently Asked Questions

How often should I do strength training?

The CDC and most health organizations recommend strength training at least 2 days per week, targeting all major muscle groups.¹ Research shows this is enough to gain significant health benefits, including a 10-20% lower risk of premature death. For older adults, some studies suggest 3 sessions weekly may provide additional benefits for muscle growth.

Can strength training help me lose weight?

Yes, strength training supports weight loss in multiple ways. It builds lean muscle mass, which increases your resting metabolic rate so you burn more calories even at rest. Research shows 10 weeks of resistance training can boost resting metabolic rate by 7% and reduce fat weight by about 4 pounds.² Combined with proper nutrition, it's highly effective for fat loss.

Is strength training safe for beginners?

Yes, strength training is safe for beginners when done properly. Start with bodyweight exercises like squats, push-ups, and planks to learn proper form. Progress to light weights or resistance bands after a few weeks. Focus on controlled movements, never sacrifice form for heavier weight, and allow rest days between sessions.

How long should a strength training workout be?

Effective strength training doesn't require marathon sessions. Research shows 30-60 minutes per week is enough to gain significant health benefits.⁵ Two or three 20-30 minute sessions targeting all major muscle groups can produce meaningful results. Focus on quality and progressive overload rather than duration.

Will strength training make women bulky?

No, strength training will not make women bulky. Women have significantly lower testosterone levels than men, making it physiologically difficult to build large muscles. Instead, strength training helps women build lean, toned muscle, increase metabolism, improve bone density (especially important for osteoporosis prevention), and reduce body fat. Research shows women who strength train actually see the biggest boost in longevity benefits.⁶

References

1. Centers for Disease Control and Prevention. How much physical activity do adults need? CDC Physical Activity Guidelines
2. Westcott WL. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports. 2012;11(4):209-216. PubMed
3. University Hospitals. The Unique Benefits of Strength Training for Women. April 2024.
4. Virginia Tech. Weightlifting beats running for blood sugar control. November 2025. Virginia Tech News
5. Harvard T.H. Chan School of Public Health. Evidence mounts on the benefits of strength training. November 2024. Harvard News
6. NPR. Strength training boosts longevity, mood and metabolism. March 2024. NPR
7. Prevention. Study: Strength Training May Add Up to 4 Years to Your Life. December 2024.
8. Strickland JC, Smith MA. The anxiolytic effects of resistance exercise. Frontiers in Psychology. 2014.
9. Gordon BR, et al. Association of Efficacy of Resistance Exercise Training With Depressive Symptoms. JAMA Psychiatry. 2018.
10. Washington Post. Want a younger, healthier brain? This type of exercise can help. December 2025.
11. CNN. Even modest strength training can counter age-related decline. December 2025. CNN Health
12. NPR Life Kit. A beginner's guide to building strength and muscle. December 2025. NPR