If you were to ask, why should you strength train? The obvious answer would be "to get stronger!" and rightfully so. However, lifting heavier weights is just one of the many benefits of resistance training – in fact, it's just the beginning.
Even if you don't care about improving your bench press or deadlift, there are still numerous reasons it should be a goal. This article will go beyond increasing your strength and explore the greatest benefit of strength training that everyone can benefit from.
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
What Is Strength Training?
We first need to define what strength training is. It seems obvious, but the word is often used as an umbrella term for any type of resistance training.
From a broad perspective, strength training refers to any type of resistance training designed to increase your strength. What this means is that using 3lb dumbbells to "tone" likely isn't going to be effective.
There should be a clear goal of improving your strength – the ability of your muscle to produce maximal force.
With this definition, we can apply "strength training" to many types of resistance training if it produces strength gains.
However, we could go more specific. From a more professional perspective, strength training is distinct from training for hypertrophy.
- Hypertrophy Training - Hypertrophy training’s goal is to increase muscle size and use moderate weight with moderate reps.
- Strength Training - Strength training increases strength by improving neuromuscular function.
Variables For Strength Training
To optimize improvements in strength, use different variables to produce the desired adaptations.
1. Use Heavier Loads: Strength requires heavier loads that demand higher levels of force production. "Heavy" in the professional sense is thought of as loads of 85% or greater of 1RM.
With that said, most people can still benefit from moderate loads, but should likely stay heavier than 70%, especially as they become more advanced.¹
2. Compound Exercises Are Superior: Compound exercises use multiple muscle groups. This forces these muscles to function together, which requires greater neuromuscular activity.
3. Progressive Overload: Progressive overload is essential for strength training. This is because your body only adapts to the stimulus placed on it. If you never lift more, adaptations stop. Plus, it ensures you're training with the proper intensity.
4. Hit Every Major Movement Pattern: Be sure to hit every major movement pattern to ensure you hit all your muscles and optimize strength. These allow you to maximize the strength of your whole body. These include;
- Pushing (Vertical and Horizontal)
- Pulling (Vertical and Horizontal)
- Squat
- Hip Hinge
- Lunge
Being sure to include these training variables in your strength training program ensures you’re going to get stronger.
Benefits Of Strength Training
As mentioned above, there are numerous advantages to (Link Pillar: strength training) beyond simply becoming stronger. The act of strength training has many benefits that occur due to getting stronger, as well as other independent effects.
Increase Bone Strength And Mitigate Osteoporosis
Bone strength is a significant benefit of strength training, making it crucial for everyone.
When you perform heavy resistance training, the load causes a slight bend in your bones, which creates small microfractures.² Then, little compounds known as osteoblasts form and fill in the fractures, creating a stronger bone.
Mitigate Risk Of Falls And Injuries
A stronger muscle means greater neurological efficiency. Ultimately, this results in improved muscle control and enhanced proprioception.
This leads to improved balance and mobility. Together, this leads to;
- Less risk of fall
- Prolonged unassisted living
- Greater functional capabilities
The need for assistance and lack of independent living are some of the conditions that face us as we grow older. Being consistently involved with strength training throughout your life greatly reduces this risk.
Maintains Cognition And Helps Prevent Mental Decline
Strength training isn't just for your muscles – it improves your brain health and cognition!
Lifting weights and engaging in physical activity play a crucial role in maintaining brain health.³ In fact, it has been shown to maintain healthy brain function, enhance cognitive skills, and prevent neurological conditions.
This occurs due to a litany of processes, including;
- Increases brain-derived neurotrophic factor (BDNF)
- Boosts IGF-1 and growth hormone levels
- Improves blood flow to the brain
- Reduces systemic inflammation
- Increases hippocampal volume and memory function
Essentially, to stay sharp, you need to stay in the gym.
Improved Mental Health And Well-being
Strength training isn't just about building muscle or getting stronger — it also delivers powerful mental health benefits.
Research shows that regularly lifting weights can help reduce several mental health conditions. These include⁴;
- Decrease stress
- Improve mood
- Support long-term emotional well-being
It's even been shown to decrease the risk of suicide!
Whether you're managing anxiety, fighting depression, or just looking to feel more mentally resilient, strength training can play a powerful role.
Increase Insulin Sensitivity
Obesity and diabetes are on the rise.
The primary mechanism by which insulin resistance occurs is that your body doesn't respond to insulin, resulting in chronically high sugar levels.
Strength training has been shown to combat this and increase insulin sensitivity.⁵ This occurs through several mechanisms, including;
- Increased Muscle Mass
- Improved Insulin Signaling
- Increased GLUT-4 Translocation
What's awesome is that a session will cause an acute increase for 24-48 hours. When done consistently, this results in chronic increased sensitivity. This means you can start improving today!
Plus, using strength training in addition to GLP-1 can help enhance the effects and maximize fat loss.
Lower Risk Of Chronic, Non-Communicable Disease
Strength training increases your longevity and quality of life. Currently, approximately 75% of deaths are caused by various non-communicable diseases (NCDs) such as;
- Diabetes
- Heart Disease
- Cancer
What's unfortunate is that the largest cause of these are lifestyle factors. Our choices are responsible, and choosing not to train is one of them.
Regular strength training can be one of the most effective forms of medicine you have and has been shown to have significant effects on mitigating risk.⁵
Sample Strength Training Program
When it comes to strength training, there is no major difference in what it looks like, depending on your primary goal.
Another important factor is that it doesn't need to be complicated. Often, the most basic and fundamental strength training program is ideal.
Below is a basic strength training program that can be modified for individuals of different skill levels. You can use the same blueprint, but swap out exercises that use similar mechanics, but are appropriate for you.
Session 1
- Squat - 4x6-8
- Shoulder Press - 4x6-8
- Lunges - 100
- Back Row - 3x8-10
Session 2
- Deadlift - 4x6-8
- Incline Bench Press - 4x6-8
- Goblet Squat - 3x8-10
- Chin-Up - 3x8-10
Session 3
- Back Squat - 4x6-8
- Bench Press - 4x6-8
- Romanian Deadlift - 3x8-10
- Bent Over Row - 3x8-10
How To Use Progressive Overload With Strength Training
Above, we discussed the importance of progressive overload. Now, we'll show you how that looks.
Notice that we gave a rep range for the exercises, such as 3x6-8. You will then increase both the load and the number of reps over time.
Begin with a load that has you on the lower end. Add reps weekly until you reach the top, then gradually increase the load. This will result in fewer reps, and you will start over. Here's what it looks like.
- Week 1: 135lbs @ 3x6
- Week 2: 135lbs @ 3x7
- Week 3: 135lbs @ 3x8
- Week 4: 140lbs @ 3x6
Consistency Is Key
The most important factor when considering strength training is consistency. Even if you only train twice a week, being consistent for the rest of your life will have a significant impact.
Therefore, you must train with intensity; you need to be honest with yourself and follow a plan that suits your lifestyle and schedule.
How Often To Strength Train?
The minimum you should include strength training in your weekly program is twice a week. However, you can strength train all the way to 5 times a week or even 6.
With that in mind, we find the average person looking for general benefits should probably train 3 times a week.
Everyone Needs To Strength Train
As we learn more about strength training, it has become crystal clear that everyone should be involved. It provides real benefits that can have a significantly positive effect on your health and quality of life. There are an array of programs that can support these benefits so take time to find one that works for you and stick with it!
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
References
- Schoenfeld BJ, et. al. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. J Strength Cond Res. 2014 Oct;28(10):2909-18. doi: 10.1519/JSC.0000000000000480. PMID: 24714538. https://pubmed.ncbi.nlm.nih.gov/24714538/
- Massini DA, et. al. . The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2022 Jun 17;10(6):1129. doi: 10.3390/healthcare10061129. PMID: 35742181; PMCID: PMC9222380. https://pubmed.ncbi.nlm.nih.gov/35742181/
- Landrigan JF, Bell T, Crowe M, Clay OJ, Mirman D. Lifting cognition: a meta-analysis of effects of resistance exercise on cognition. Psychol Res. 2020 Jul;84(5):1167-1183. doi: 10.1007/s00426-019-01145-x. Epub 2019 Jan 9. PMID: 30627769. https://pubmed.ncbi.nlm.nih.gov/30627769/
- O'Sullivan D, et. al. . Effects of resistance exercise training on depressive symptoms among young adults: A randomized controlled trial. Psychiatry Res. 2023 Aug;326:115322. doi: 10.1016/j.psychres.2023.115322. Epub 2023 Jun 28. PMID: 37429171. https://pubmed.ncbi.nlm.nih.gov/37429171/
- Kobayashi Y, et. al. Strength training is more effective than aerobic exercise for improving glycaemic control and body composition in people with normal-weight type 2 diabetes: a randomised controlled trial. Diabetologia. 2023 Oct;66(10):1897-1907. doi: 10.1007/s00125-023-05958-9. Epub 2023 Jul 26. Erratum in: Diabetologia. 2024 Aug;67(8):1725-1726. doi: 10.1007/s00125-024-06135-2. PMID: 37493759; PMCID: PMC10527535. https://pubmed.ncbi.nlm.nih.gov/37493759/
- Momma H, et. al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755-763. doi:10.1136/bjsports-2021-105061 https://pubmed.ncbi.nlm.nih.gov/35228201/
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