If you think weightlifting is limited to body builders who spend hours in the gym each week, science has some news for you: Resistance training – also referred to as strength training – is a key tool for maintaining overall physical and mental health and can lead to a healthier, longer life by:

• Increasing muscle mass.
• Improving bone density and boosting metabolism.
• Supporting healthy weight management.
• Supporting better balance to reduce risk of falls and injuries.
• Improving your posture.
• Enhancing your mood.
• Increasing energy for daily activities.

But what is it and how much do you actually need to reap the benefits?

Explaining Strength Training

Strength training causes your muscles to contract against an outside resistance. Common resistance tools are dumbbells and weight machines, but exercises that use your own body weight are also effective.

Common exercise choices may include:

• Free weights. Common free weights include barbells, dumbbells, kettlebells, or medicine balls, but you can also use soup cans, water bottles or other items in your home.
• Weight machines. You can find weight machines in almost all fitness centers, but if you prefer to workout at home, or for those in-between gym days, look for home setups. Today’s popular ones range from the lightweight and portable, to those well-suited for a dedicated home fitness center.
• Resistance bands and tubing. Elastic resistance tubing and bands provide resistance when stretched during exercise. Bands are flat, wide strips, and the tubes often come with handles. Both are fairly inexpensive, lightweight, and portable.
• Body weight. Pushups, pullups, planks, lunges and squats are all resistance exercises you can do without any equipment. Many resistance exercises found in Pilates movements can also be performed using little to no equipment other than a mat, or by incorporating an exercise ball and resistance bands.

Stronger Every Day: Why Strength Training Matters More Than You Think

The goal isn't necessarily to build large muscles; one of the biggest benefits of strength training is that it helps preserve and build muscle mass to help your body stay strong, healthy, and capable of handling everyday activities. As we age, we naturally lose muscle, which can make everyday tasks more difficult and slow down our metabolism. Strength training helps counteract this process, making it easier to maintain a healthy weight and stay active.

Strength training also supports bone health. Regular strength exercises can help increase or maintain bone density, reducing the risk of osteoporosis and fractures later in life. Strong muscles and bones work together to improve stability and mobility.

Need more benefits? Research shows strength training can enhance balance, coordination, and posture. And, as with other forms of physical activity, there are mental health benefits, too. Exercise triggers the release of mood-boosting chemicals that can help reduce stress, improve sleep quality, and increase overall feelings of well-being. Many people report feeling more energized and confident after incorporating regular strength training into their routine.

How Much for Results?

The key to resistance training is consistency. The World Health Organization (WHO) and U.S. Department of Health and Human Services recommend incorporating strength training into your cardio fitness program at least two days a week to see health benefits. Research found that those who performed 1-1/2 hours of strength training a week had a 13 percent lower death rate from any cause than those who did none.

As with all exercise programs, talk to your healthcare provider before starting any new physical activity.

Small Steps, Big Results

If a few short strength-training sessions a week can lead to stronger muscles, healthier bones, improved balance, and more energy for the activities you enjoy, why wouldn’t you give it a try?