10 Benefits of Strength Training for a Stronger Body and Mind

Discover How Strength Training Can Transform Your Body (and Your Life)

You may be unsure if strength training is the right type of workout for you and your fitness goals.

Strength training is great for building muscle and getting stronger, but it also has numerous other benefits that can improve overall health and well-being.

This article will explore functional strength training and its top 10 benefits to help you decide if it’s the right fit for you.

What Is Strength Training?

Strength training traditionally uses various forms of resistance to improve muscle strength, endurance, and body composition.

Strength Daily teaches functional strength training, focusing on workouts that mimic natural movement patterns and apply them to everyday activities.

It’s important to have strength (stability) and a good range of motion (mobility) in everyday movement patterns.

Functional Exercise Example
When squatting down to pick up your child, the same muscles turn on as during a front squat exercise.

Several popular training methods exist, each of which has pros and cons.

Choosing the correct training style will be determined by your long-term goals.

Here is a list of standard strength training methods:

  • Bodybuilding: a form of strength training that focuses on building muscle size and symmetry through exercises and dietary manipulation.
  • High-Intensity Interval Training (HIIT): a strength training method involving short bursts of intense exercise followed by brief rest periods.
  • Circuit Training: a strength training method involving performing a series of exercises in a specific order, with little rest in between.
  • Powerlifting: a method of strength training that focuses on improving strength in the squat, bench press, and deadlift through heavy weights and low reps.
  • Functional Training: a method of strength training that focuses on exercises that mimic real-world movements and activities to improve functional fitness.
  • Olympic Weightlifting: a strength training method that involves using the snatch and clean & jerk lift to improve and increase overall strength and power.
  • CrossFit: a method of strength training that combines elements of functional training, high-intensity interval training, and gymnastics in a group fitness setting.
  • Strongman Training: a strength training method involving lifting and carrying odd objects and implementing them to improve overall functional strength.
  • Calisthenics: a form of strength training that involves using one’s body weight as resistance to improve strength and flexibility.

When you’re new to strength training, consider what method interests you most and what equipment you have access to before starting.

Here is a list of different equipment used for strength training:

  • Barbells: long metal bars used for weight lifting exercises, available in various weights.
  • Dumbbells: handheld weights used for resistance training, available in various weights.
  • Kettlebells: cast iron weights with handles used for dynamic exercises, available in different weights.
  • Resistance Bands: elastic bands used for strength training exercises come in different resistance levels.
  • TRX Suspension Straps: adjustable straps anchored to a stable surface and used for bodyweight strength training exercises.

People often get stuck trying to find the “perfect” routine or worrying about not having the right equipment.

The most critical factor in achieving your fitness goals is being disciplined and consistent with your training, no matter your equipment or training method.

10 Impressive Benefits of Strength Training

Here are just a few of the many benefits of strength training. Trust me; it’s something that everyone can benefit from!

1. Improve Your Posture

If you work from a desk, you’re most likely sitting for 8+ hours daily.

Unless you’re a robot, your posture can break down throughout the day, becoming more rounded with a forward head tilt.

Strength training can enhance your posture by strengthening weak muscles and improving mobility in tight muscles.

Incorporating specific exercises into your routine can improve your posture and give you a more confident, upright stance.

2. Increase Muscle Mass & Strength

You can increase muscle size and strength by progressively challenging your muscles through various exercises.

You will feel stronger and reap the benefits of increased metabolism, improved athletic performance, and the ability to perform everyday tasks and activities more efficiently.

3. Boost Your Metabolism

Strength training can increase your resting metabolism, the number of calories your body burns at rest.

This is because muscle tissue requires more energy to maintain than fat tissue.

Try incorporating strength training exercises 2-3 times per week to take advantage of the benefit.

4. Boost Energy Levels & Reduces Fatigue

Strength training can help you feel more energetic and able to do physical tasks more effectively.

Additionally, regular physical activity has been shown to improve overall well-being and reduce feelings of fatigue and exhaustion.

So if you’re looking for a natural energy boost, try incorporating resistance training into your routine.

5. Enhance Your Functional Capacity

Regular strength training can increase your functional capacity, making everyday tasks and activities easier.

This is because it helps increase muscle mass and bone density, improving overall strength and physical function.

To increase your functional capacity through strength training, try incorporating compound exercises that challenge your whole body, such as

  • Squats
  • Deadlifts
  • Lunges
  • Overhead Press (Standing)
  • Pull-Ups
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6. Improve Your Athletic Performance

An expected benefit of strength training as it can increase power, speed, and coordination.

To improve your athletic performance, try incorporating exercises that closely mimic the movements of your sport and focus on functional movements that transfer to your specific sport activity.

7. Build Confidence

One way to increase self-confidence through strength training is to set achievable, progressive goals.

This can help you see and feel your progress, boosting your confidence.

So don’t be afraid to lift heavy – all of this hard work is helping to boost your confidence.

8. Improve Mental Health & Mental Resilience

Strength training can do wonders for your mental health and resilience.

Reducing stress and boosting self-esteem can help you handle difficult situations and improve your overall well-being.

A study at Duke University showed that after just four months of exercise, depressed patients had the same improvement in their symptoms as those taking Zoloft (Src).

So, if you want to improve your mental health, try resistance training.

9. Reduce Stress

Strength training has been scientifically proven to bust stress and boost mood.

A review of 14 studies published in the Journal of Strength and Conditioning Research found that strength training significantly reduced anxiety symptoms (Src).

So next time you feel overwhelmed, ditch the stress ball and pick up some dumbbells instead.

Trust us; your mind (and muscles) will thank you.

10. Get Better Sleep

If you’re having trouble falling or staying asleep, strength training may help.

Studies have found that strength training can improve sleep quality by reducing the time it takes to fall asleep and increasing the amount of deep sleep you get.

Try performing a short strength training session a few hours before bed to incorporate strength training into your sleep routine.

This can help tire out your muscles and prepare your body for a restful night’s sleep.

Frequently Asked Questions About The Benefits Of Strength Training

This section will answer a few common questions about strength training and how to get the most out of their workouts.

How Much Strength Training Should I Do Every Week?

To build muscle, it’s recommended to aim for at least 2 days of strength training per week to target all major muscle groups and stimulate muscle protein synthesis. Give your muscles a day of rest in between sessions for recovery and adaptation. Factors like your fitness level, schedule, and goals may also play a role in determining your ideal workout frequency.

Muscle protein synthesis is the process by which your body builds new muscle proteins after exercise. It helps your muscles grow and get stronger.

How Do I Do Strength Training At Home?

Strength training at home can be done with minimal equipment, such as dumbbells, resistance bands, or TRX Suspension Straps, in a space as small as 64 square feet. Start by finding a dedicated workout space, measuring the available space, purchasing minimal viable equipment that works for your space, and finding a routine tailored to your experience level and goals. Plan a weekly workout schedule, aiming for 2-4 days per week.

Is Strength Training Good For Weight Loss?

Strength training can be beneficial for weight loss because it helps increase muscle mass, which boosts your metabolism. However, it’s important to remember that sustainable fat loss is achieved through strength training and maintaining a calorie deficit through a balanced diet over an extended period. Instead of just focusing on weight loss, focus on fat loss which is more sustainable.

Unlock The Long-Term Benefits Of Strength Training

If you’re new to strength training, don’t worry!

  1. Start by choosing strength training options that align with your goals and interests.
  2. Learn how to start a strength routine by checking out our Complete Guide To Strength Training For Beginners.

Don’t just sit there; go lift something! 🏋️‍♂️

Ant Mancini

I'm Ant, and I've worked in the health and fitness industry since 2010. I've successfully trained & helped hundreds of people get stronger, feel & move better. I love coaching others to their strongest self, and I'm pumped you're here.


Strength Daily does not provide medical advice, diagnosis, or treatment. The information contained in this article is for educational and informational purposes only. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.