Strength training has become much more popular in recent years, and there are good reasons for this. Training with weights or using your own body weight offers a range of tangible, well-documented benefits, from stronger muscles to better posture. What’s more, it’s suitable for virtually any age and fitness level, provided you build up gradually. Below, we set out the key benefits in a straightforward way, along with how they can help you in your daily life.
What are the benefits of strength training?
Strength training makes your muscles stronger, helps you build and maintain muscle mass, and supports your bones, posture and metabolism. You’ll notice the effects not only at the gym, but also during everyday activities such as lifting, climbing stairs and cycling.
The key benefits at a glance:
- Increased muscle strength
- Building and maintaining muscle mass
- Stronger bones
- A more active metabolism
- Improved posture
- Easier everyday movement
- Greater self-confidence
- Variety and enjoyment in your training
Does strength training make you stronger?
Yes. By regularly challenging your muscles with slightly heavier weights, they gradually become stronger. This is partly because you build muscle mass and partly because your nervous system learns to control your muscles more efficiently.
That extra strength doesn’t just stay in the gym. Stronger legs, back and shoulders make everyday movements easier: carrying shopping bags, lifting a child, climbing the stairs, or moving a heavy box. Many people also find that other sports become easier; for example, running feels less strenuous once their legs are stronger. The best way to build strength is to increase the weight or number of repetitions gradually, step by step.
Is strength training good for your bones?
Strength training can help build stronger bones. When you put stress on your skeleton, it stimulates the body to maintain bone tissue, which is particularly valuable as you get older.
Bone density gradually decreases with age if you do nothing about it. Weight-bearing exercise, such as training with weights, is one way to keep stimulating your bones. The same principle applies as with your muscles: put your bones under regular, sensible strain, and your body is more likely to maintain them. If you have any existing health issues or are in any doubt, always consult your GP or a physiotherapist before you start.
How does strength training affect your metabolism?
Muscle tissue uses energy, even when you’re not doing anything. Because strength training builds and helps maintain muscle mass, it supports your metabolism at rest.
From around the age of thirty, muscle mass gradually decreases if you do nothing to maintain it, and your metabolism slows down as a result. Strength training helps to maintain that muscle mass, so your metabolism remains more active than it would be if you allowed those muscles to atrophy. Whether your body weight changes, however, depends mainly on your overall energy balance and diet, not on exercise alone. Strength training is therefore not a quick route to weight loss, but it is a good way to maintain your muscle mass and metabolism.
Does strength training improve your posture and self-confidence?
Yes. By training your back, shoulders, abdomen and glutes, you support a straighter, more stable posture. This often makes sitting or standing for long periods a little more comfortable.
As well as the physical benefits, many people also experience a mental lift: being able to do just a little bit more each week gives a sense of progress and self-confidence. It doesn’t have to be a big or spectacular achievement. It’s precisely this steady, measurable progress, getting a little stronger week by week, that makes strength training something many people find easy to stick with.
Do you need extra protein when doing strength training?
Your muscles need protein to grow and maintain their condition. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. That’s why an adequate protein intake is an essential part of strength training.
Most people get plenty of protein from a varied diet including, for example, dairy products, pulses, eggs, fish, meat or nuts. If you train intensively or find it difficult to get enough protein, you can supplement your diet with protein powder. Exactly how much you need depends on your weight and how active you are. Find out how much protein you need each day, or learn more about whey protein and what it does.
Frequently asked questions about strength training
As a woman, will strength training make you bulky quickly?
No. Women naturally have much lower levels of testosterone than men, so large, noticeable muscle mass doesn’t just appear overnight. A visibly muscular physique requires years of highly targeted training and nutrition. For most women, strength training mainly results in increased strength and a firmer, more toned body.
Does strength training help with weight loss?
Strength training mainly helps to maintain your muscle mass and metabolism. Whether you lose weight depends primarily on your overall energy balance and your diet, not on the training alone. A combination of strength and endurance training with a suitable diet usually works best.
How much protein do you need each day?
That varies from person to person and depends on your body weight and how active you are. People who train regularly generally need a bit more protein than those who are less active. In this article on your daily protein requirements, you can find out how to estimate this for yourself.
How often should you do strength training to see results?
For most people, two to three times a week is a good starting point, with rest days in between to allow your muscles to adapt. More important than finding the ‘perfect’ frequency is sticking with it. Vary your programme every four to five weeks to keep it challenging and enjoyable. In the first few weeks, you’ll often notice that the exercises feel easier, whilst visible changes in strength and muscle mass take more time and patience.
Making it easier to get your protein around your workout
Want to make it easier to get your protein around your workout? A protein powder can help top up your daily protein intake when it’s difficult to get enough from your regular diet. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Check out our whey protein and vegan protein, both with a clean label and free from unnecessary additives.
