For decades, exercise meant walking, jogging or doing yoga. But modern science is clear: resistance training (RT), also called strength training or weight training, is one of the most powerful tools for long-term health. It’s not just for bodybuilders. It is for children, women, middle-aged adults and even people in their 70s and 80s.
Health Benefits of Strength Training
Resistance training results in far greater improvements in muscle size. Its proven benefits include:
- Increase muscle strength and endurance
- Decreased body fat and improved metabolism
- Better blood sugar control (helps prevent and manage diabetes)
- low blood pressure
- better cholesterol profile
- Strong bones (reduces risk of osteoporosis)
- reduced risk of heart disease
- Better balance and less risk of falling
- Improved mood and cognitive function
After age 30, we lose 3-8 percent muscle mass per decade while being inactive. Through resistance training, this process is slowed and often reversed. In simple words: strength protects liberty.
At what age should we start strength training?
Children and teens can safely perform strength training under supervision using body weight, light weights or resistance bands. It improves bone density, coordination and sports performance. For adults, it’s never too late. Even people in their 70s and 80s gain strength and function from training.
Should women do strength training?
Absolutely. A common myth is that lifting weights makes women heavier or manlier. This is not true. Women naturally have much lower testosterone levels than men, making extreme muscle hypertrophy unlikely without special training and nutrition.
Instead, through strength training, women can:
- Improves bone strength (important after menopause)
- reduce belly fat
- improved insulin sensitivity
- improve posture
- more confidence
Resistance training does not cause hormonal imbalance. In fact, it often improves metabolic health.
Should older people lift weights?
Yes, older people get many health benefits from strength training. As we age, loss of muscle mass (sarcopenia) increases the risk of falls and frailty.
Strength training in older people can help in the following ways:
- Improves balance and walking speed
- Reduces the risk of falls and fractures
- Increases joint stability
- preserves freedom
Even light resistance twice a week can make a big difference.
How often and for how long should one do strength training?
Most international guidelines recommend:
- 2-3 sessions per week
- 30-45 minutes per session
- Target all major muscle groups
- 2-3 sets of 8-12 repetitions per exercise
Rest days between sessions allow recovery and adaptation. Consistency matters more than intensity.
Is a gym necessary for strength training?
No. While gyms provide equipment and guidance, resistance training can be done at home using the following:
- Body weight (squats, push-ups)
- resistance bands
- water bottles or household weights
The main principle is progressive overload, gradually increasing difficulty over time.
A simple routine that most people can adopt at home
Twice a week:
- squats or sit on a chair to stand
- Push-ups (wall, kneeling, or full)
- lungs
- Plank (20-40 seconds)
- resistance band lines
- glute bridge
It involves major muscle groups and can be completed in 30-40 minutes.
Are there risks involved in strength training?
When done properly, RT is very safe.
The risk increases when:
- lifting excessive weights
- Ignoring proper form
- skip warm-up
- exercising with uncontrolled medical conditions
Videos of youth collapsing in the gym are usually related to undiagnosed heart disease, dehydration, stimulant abuse or overexertion, not moderate strength training.
Medical evaluation is advised:
- People above 40 years of age with risk factors
- those with heart disease
- individuals with uncontrolled high blood pressure
Diet and supplements are important for people doing RT
Protein intake is important. Most active adults benefit from:
- 1.0-1.2 grams of protein per kilogram of body weight per day
- Older adults or regular exercisers require slightly higher amounts of protein (1.2-1.5 g/kg)
Readily available sources of protein include pulses, eggs, milk, curd, cheese, fish, lean meat, soya and nuts. Creatine is one of the most researched supplements and is generally safe in healthy individuals when used appropriately. However, it is not mandatory for beginners and should be used responsibly. Hydration and adequate sleep are equally important.
Resistance training is not about bodybuilding.
It is about:
- strong bones
- better metabolism
- reduced risk of disease
- healthy aging
- freedom
Two or three sessions a week can change your future health path.
Strength is not pride. Strength is longevity.
The opinions expressed in this article are those of the author and do not necessarily reflect the opinions or views of The Week.
