You’re probably thinking to yourself, seriously, strength training? Lifting weights? What’s the point? I only have a short time to workout I want to sweat and burn as many calories as I can and move on. I used to think like that too. I would always choose a cardio activity over weights; I never saw the benefit of lifting weights until I learned the truth: there are so many benefits to strength training. In fact, strength training is one of the most beneficial things you can do to keep yourself healthy and fit.

First of all, strength training is a huge calorie burner. While you may jump on the treadmill and see “300 calories” burned after your 30-minute run, that number isn’t always accurate and even if it is, that’s all you’ve burned. But with strength training you get the bonus of burning calories during and after your workouts. As more calories are used to make and maintain muscle than fat, the more muscle you have, the more calories you burn just being. In fact, strength training can boost your metabolism by 15 percent, now there’s a nice little benefit.


Another plus of strength training is that it protects your bone health and muscle mass. As we age we lose bone and muscle strength. The loss starts after puberty and really starts to go downhill after age 30. However, the process can be slowed down, stopped and even reversed by adding strength training. Plus, think how nice a toned leg looks compared to a flabby one. Yuck.

Strength training also has benefits that go well beyond the appearance of nicely toned muscles. As you strengthen your muscles your balance and coordination will improve, as will your posture. And, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

There are also many wellness benefits to strength training. Studies have shown that if you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can also help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the millions of people with type-2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

And along with all types of exercise, strength training just makes you feel good. Strength training elevates endorphins (natural opiates produced by the brain), and has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

Stronger body, healthier organs, better moods…sounds pretty beneficial, doesn’t it? But how much do you need to do to reap the benefits? The general recommendation for people starting out with a strength training program is to do about 8-10 exercises for the entire body, doing 1-3 sets and about 8-12 reps in each set using enough weight so that the last rep is difficult. Doing that 2-3 days a week with at least a day of rest in between workouts is a solid way to start. Create Yourself has a plethora of information on various strength training programs, look around this site and you’re bound to find something that works for you.

While it may not seem as if you’re working as hard as you do when you jump on a cardio machine and finish drenched in sweat, you are working hard when you lift weights. And, strength training is great overall workout that keeps on working for you even when you’ve left the gym.

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