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Benefits of Strength Training


Strength (also known as resistance or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. Strength training is based on the principle that muscles of the body will work to overcome a resistant force when they are needed to do so. When you undertake strength training repeatedly and consistently your muscles become stronger.

A balanced fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength as well as aerobic exercise to improve your heart and lungs, flexibility and balance exercises. We recommend that you take part in strengthening activities on at least two days each week.


Different types of strength training include:-

  • Free weights,
  • Medicine balls or sand bags
  • Weight machines
  • Resistance bands
  • Suspension equipment
  • Body weight

Health Benefits of Strength Training:

  • Improved muscle strength and tone – to protect your joints from injury
  • Maintain Flexibility and balance, which aids in remaining independent as you age
  • Weight managements and increased muscle to fat ratio (as you gain muscle your body burns more kilojoules when at rest)
  • Helps in reducing cognitive decline in older people
  • Greater stamina
  • Prevention or control of chronic conditions such s diabetes, heart disease, arthritis, back pain, depression and obesity
  • Pain management
  • Improved mobility and balance
  • Improved posture
  • Decreased risk of injury
  • Increased bone density and strength – reduced risk of osteoporosis
  • Improved sense of wellbeing
  • Improved sleep and avoidance of insomnia
  • Increased self esteem
  • Enhanced performance of everyday tasks

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