From the Guidelines
Regular strength training is essential for overall health and well-being, and individuals should aim to engage in resistance exercises 2-3 times per week targeting major muscle groups. This type of exercise can significantly improve health outcomes, including increasing muscle mass and bone density, which helps prevent osteoporosis and reduces fracture risk as you age 1. Strength training also boosts metabolism by increasing lean muscle tissue, aiding in weight management and improving body composition. Additionally, regular strength training enhances cardiovascular health by lowering blood pressure and improving cholesterol levels, and it increases insulin sensitivity, helping to prevent or manage type 2 diabetes 1.
Some of the key benefits of strength training include:
- Improving functional fitness, making daily activities easier and reducing fall risk in older adults
- Alleviating symptoms of various health conditions, including arthritis, back pain, depression, and anxiety
- Increasing mitochondrial function, improving hormone regulation, enhancing neuromuscular connections, and reducing systemic inflammation
- Improving muscle force and mass, which is particularly important for individuals with chronic respiratory disease, such as COPD 1
To begin a strength training program, it is recommended to start with lighter weights and proper form, gradually increasing intensity as you progress, and consider consulting a fitness professional if you're new to strength training. The American College of Sports Medicine recommends that, to enhance muscle strength in adults, 1 to 3 sets of 8 to 12 repetitions should be undertaken on 2 to 3 days each week 1. Overall, the evidence suggests that regular strength training is a crucial component of a healthy lifestyle, and individuals should prioritize this type of exercise to improve their overall health and well-being.
From the Research
Health Benefits of Regular Strength Training
The health benefits of regular strength training are numerous and well-documented. Some of the key benefits include:
- Improved muscular strength and endurance 2, 3, 4
- Increased lean body mass 2, 3, 4
- Enhanced bone density 5
- Reduced risk of chronic diseases, such as cardiovascular disease, hypertension, and cancer 6
- Improved mental health, including reduced symptoms of anxiety and depression 6
- Improved functional ability and reduced risk of falls 6
Guidelines for Strength Training
The American College of Sports Medicine (ACSM) and other international organizations have established guidelines for comprehensive exercise programs, including strength training. These guidelines recommend:
- Performing a minimum of 1 set of 8 to 10 exercises that involve the major muscle groups, 2 to 3 times a week 2, 3
- Using a variety of exercises, including multi-joint and single-joint exercises 2
- Incorporating progressive overload to continue challenging the muscles and promoting strength gains 2, 3
- Considering individual factors, such as age, fitness level, and health status, when designing a strength training program 5
Minimal-Dose Resistance Training
Recent research has highlighted the benefits of minimal-dose resistance training, which involves lower session volumes and higher training intensities or frequencies. This approach may be particularly beneficial for:
- Improving strength and functional ability in younger and older adults 6
- Minimizing barriers to participation, such as time constraints and limited access to equipment 6
- Interrupting sedentary behavior patterns and reducing cardiometabolic risk 6
- Improving independence and quality of life in older adults 6