The health benefits of strength training and how to get started

Strength training, also known as resistance training or weight training, means making your muscles work against resistance: free weights, machines, resistance bands or your own body weight. For a long time it was seen as something for people who wanted big muscles, but today it is recommended for practically everyone, from young adults to older people.

More strength and muscle mass at any age

When a muscle is put under more strain than usual, its fibres adapt: they become stronger and, with time and proper nutrition, larger. This process happens at any age, although more slowly in older people.

From around 30 to 40 years of age, without stimulus, muscle mass tends to decline gradually. Strength training counteracts this loss and brings practical benefits in everyday life:

• It becomes easier to carry shopping, climb stairs or lift a child.
• Better balance and a lower risk of falls later in life.
• Better performance in other sports, such as running, tennis or football.

Bones, joints and posture

The tension that muscles place on bones during training stimulates the formation of bone tissue. That is why strength training is one of the most useful forms of exercise for helping to maintain bone density and reduce the risk of osteoporosis, together with a diet containing enough calcium, vitamin D and protein.

Strong muscles also stabilise the joints. Strengthening the thighs, for example, reduces the load on the knees, and working the muscles of the back, glutes and abdomen contributes to better posture. Many people with mild, recurring lower back pain feel better with a well-guided strength programme. When exercises are performed through a full range of motion, strength training can also maintain or improve mobility.

Metabolism, heart and wellbeing

The benefits go beyond strength:

• Blood sugar control: muscle is one of the main users of glucose. More active muscle mass helps the body manage blood sugar.
• Body composition: combined with a balanced diet, strength training helps reduce fat and preserve muscle during weight loss. On its own it does not work miracles, but it improves the quality of the weight lost.
• Heart: regular strength training helps improve blood pressure and cholesterol profile, especially when combined with aerobic activity.
• Mental health: the sense of progress and control over your own body boosts self-confidence, and training helps manage stress.

How to get started safely

General guidelines recommend at least 2 strength sessions a week, working the major muscle groups. A simple beginner plan, to be done 2 to 3 times a week on non-consecutive days:

1. Warm-up: 5 to 10 minutes on a bike, treadmill or marching on the spot, plus some joint mobility movements.
2. Squat (bodyweight or with light dumbbells): 2 to 3 sets of 10 to 12 repetitions.
3. Row with a dumbbell or machine: 2 to 3 sets of 10 to 12 repetitions.
4. Push-ups (on the floor, on your knees or against a bench) or dumbbell chest press: 2 to 3 sets of 8 to 12 repetitions.
5. Glute bridge: 2 to 3 sets of 12 to 15 repetitions.
6. Plank: 2 to 3 sets of 20 to 40 seconds.

Some useful rules:

• Choose a load that lets you finish each set with good technique, keeping one to three repetitions "in reserve".
• Rest for 60 to 90 seconds between sets.
• Increase the load gradually, only when all sets feel easy.
• Ask a qualified professional at the gym to check your technique in the first few weeks.
• Sleep well and get enough protein throughout the day to recover between sessions.

People with heart disease, uncontrolled blood pressure, injuries or joint pain should talk to their doctor before starting.

Common myths

• "Women will get too bulky": gaining a lot of size takes years of specific training and a diet designed for it. For most, the result is a firmer, stronger body.
• "I'm too old for it": people aged 70 or 80 also gain strength with adapted training, and they are the ones who gain most in independence.
• "It's bad for your joints": with correct technique and gradual progression, strength training tends to protect them rather than wear them out.

In summary

Strength training strengthens muscles, bones and joints, improves posture and metabolism, and helps maintain independence throughout life. With 2 to 3 sessions a week, basic exercises and gradual progression, results appear within a few weeks. This article is for information only and does not replace the advice of a doctor or a qualified exercise professional.