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The Endless Benefits of Strength Training Beyond Just Building Muscle

If you didn’t already know, nothing beats strength training when it comes to building muscle and strength. This is crucial to boosting your metabolism, ensuring optimal fat loss, getting you strong, and obviously making you look smoking hot naked.

Those benefits alone are worth drooling over yet so many people avoid strength training for dumb reasons like worrying about getting too big. Lol, you wish bro.

But anyways, this article isn’t intended to tell you the already obvious benefits of lifting weights, but rather outline all the not so obvious benefits apart from muscular gains.

Strength training improves your life in so many ways that not doing it is like begging for a suboptimal existence. And no, that’s not an exaggeration. Look at the research below my friend.

Lifting Weights is Life Changing

  • Being strong is a strong independent predictor of mortality (1). The stronger you are, the less likely you are of dying.
  • Strength training has unique exercise related health benefits beyond just general exercise relating to all-cause mortality from cancer and cardiovascular endpoints (2). If you like your grandparents, encourage them to exercise, but if you love them and want them to live long, encourage them to hit the weight room.
  • The more muscle mass you have, the lower your chances of cancer (3).
  • Strength training improves your self-control with more volume having an increasing effect (4). Let’s face it. We all need this benefit because we all get tempted to do and say stupid stuff we shouldn’t be.
  • Strength training improves long term cognition, motor function, and willpower while reducing brain aging (5,14,26). If you want to be a smarter, more disciplined version of yourself, start lifting weights.
  • Strength training improves your cognition acutely as well (6). If you can plan it accordingly, lifting before taking a test or creative project is a good idea.
  • Strength training fights plaque buildup in your arteries (7,8).
  • Strength training helps with low back pain, muscle pain, joint pain, anxiety, depression, and fights the discomforts of arthritis (9,10,11,12).
  • In the UK, annual cost attributed to muscle weakness is over 3 billion dollars (13). If you think about it, strength training can essentially be described as healthcare.
  • Strength predicts power output in athletes and improves punching power (15,27).
  • Strength training improves overall athletic performance (16).
  • Strength training improves your balance and nimbleness (17). It’s not just for Spartans, but for ninjas too.
  • Strength training makes you more resilient and reduces injury risks (18,19). It does this better than stretching and proprioception training which are often touted as big injury preventers (20).
  • Recreational activity doesn’t reduce nervous system aging, but strength training does (21).
  • Strength training improves sleep quality (22,25). And let’s be real, sleep makes everything in life better.
  • Strength training increases bone mineral density (29). It does so even in postmenopausal women which is a population where bone mineral decline is almost irreversible (23).
  • Strength training improves body image, body satisfaction, and social physique anxiety (24).
  • Strength training improves many if not all markers of metabolic disease especially blood glucose control (28).

So as you can see, strength training is literally a gift from God. Very few things have this many amazing benefits. Start lifting if you’re already not doing so. Or don’t. Whatevers, I’m not the boss of you…

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  1. Volaklis, Konstantinos A, et al. “Muscular Strength as a Strong Predictor of Mortality: A Narrative Review.” European Journal of Internal Medicine, U.S. National Library of Medicine, June 2015, www.ncbi.nlm.nih.gov/pubmed/25921473.
  2. Stamatakis, Emmanuel, et al. “Does Strength-Promoting Exercise Confer Unique Health Benefits? A Pooled Analysis of Data on 11 Population Cohorts With All-Cause, Cancer, and Cardiovascular Mortality Endpoints.” American Journal of Epidemiology, U.S. National Library of Medicine, 1 May 2018, www.ncbi.nlm.nih.gov/pubmed/29099919.
  3. Feliciano, Elizabeth M. Cespedes. “The Obesity Paradox in Cancer: How Important Is Muscle?” Annual Reviews, www.annualreviews.org/doi/abs/10.1146/annurev-nutr-082117-051723?fbclid=IwAR1MsYtE7gEc2AQsZYEuD9WLntcudPJrS-Fi4kcvyZGyE5Szqsnt92dd3OA.
  4. Fortes, Leonardo de Sousa, et al. “Effect of Volume in Resistance Training on Inhibitory Control in Young Adults: A Randomized and Crossover Investigation.” Frontiers in Psychology, Frontiers Media S.A., 29 Oct. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6215847/.
  5. Volaklis, Konstantinos A, et al. “Muscular Strength as a Strong Predictor of Mortality: A Narrative Review.” European Journal of Internal Medicine, U.S. National Library of Medicine, June 2015, www.ncbi.nlm.nih.gov/pubmed/25921473.
  6. Löllgen, H., et al. “Acute Effects of Resistance Exercise on Cognitive Function in Healthy Adults: A Systematic Review with Multilevel Meta-Analysis.” Sports Medicine, Springer International Publishing, 1 Jan. 1970, link.springer.com/article/10.1007/s40279-019-01085-x.
  7. Unit, 1Genomics and Biomarkers. “Resistance Training Induces Antiatherogenic Effects on… : Medicine & Science in Sports & Exercise.” LWW, journals.lww.com/acsm-msse/Abstract/2019/09000/Resistance_Training_Induces_Antiatherogenic.10.aspx.
  8. Ihalainen JK;Inglis A;Mäkinen T;Newton RU;Kainulainen H;Kyröläinen H;Walker S; “Strength Training Improves Metabolic Health Markers in Older Individual Regardless of Training Frequency.” Frontiers in Physiology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/30774600-strength-training-improves-metabolic-health-markers-in-older-individual-regardless-of-training-frequency/.
  9. Andrade, Alexandro, et al. “A Systematic Review of the Effects of Strength Training in Patients with Fibromyalgia: Clinical Outcomes and Design Considerations.” Advances in Rheumatology (London, England), U.S. National Library of Medicine, 22 Oct. 2018, www.ncbi.nlm.nih.gov/pubmed/30657077.
  10. Gordon, Brett R, et al. “Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-Analysis and Meta-Regression Analysis of Randomized Clinical Trials.” JAMA Psychiatry, American Medical Association, 1 June 2018, www.ncbi.nlm.nih.gov/pubmed/29800984.
  11. Science, Department of Exercise. “Resistance Training Is Medicine: Effects of Strength… : Current Sports Medicine Reports.” LWW, journals.lww.com/acsm-csmr/fulltext/2012/07000/Resistance_Training_is_Medicine___Effects_of.13.aspx.
  12. Gordon, Brett R, et al. “The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, Dec. 2017, www.ncbi.nlm.nih.gov/pubmed/28819746.
  13. Pinedo-Villanueva, Rafael, et al. “Health Care Costs Associated With Muscle Weakness: A UK Population-Based Estimate.” Calcified Tissue International, Springer US, Feb. 2019, www.ncbi.nlm.nih.gov/pubmed/30244338.
  14. Mayer, Frank, et al. “The Intensity and Effects of Strength Training in the Elderly.” Deutsches Arzteblatt International, Deutscher Arzte Verlag, May 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/.
  15. Kollock, Roger O., et al. “The Use of Maximum Strength Measures as a Predictor of Rapid Force Production and Strength Endurance in: International Journal of Athletic Therapy and Training Volume 22 Issue 2 (2017).” International Journal of Athletic Therapy and Training, Human Kinetics, Inc., 29 June 2019, journals.humankinetics.com/view/journals/ijatt/22/2/article-p48.xml.
  16. Suchomel, Timothy J, et al. “The Importance of Muscular Strength in Athletic Performance.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, Oct. 2016, www.ncbi.nlm.nih.gov/pubmed/26838985.
  17. Yoo, Sihyun. “Comparison of Proprioceptive Training and Muscular Strength Training to Improve Balance Ability of Taekwondo Poomsae Athletes: A Randomized Controlled Trials.” Jssm.org, 2018, www.jssm.org/hfabst.php?id=jssm-17-445.xml&fbclid=IwAR3iflzFjtIfOIhDHVScQ0Xp7_3iC_2SAZzScV1PR-9c3Zr2MzInlBcuf2o.
  18. Lauersen, Jeppe Bo, et al. “Strength Training as Superior, Dose-Dependent and Safe Prevention of Acute and Overuse Sports Injuries: a Systematic Review, Qualitative Analysis and Meta-Analysis.” British Journal of Sports Medicine, BMJ Publishing Group Ltd and British Association of Sport and Exercise Medicine, 1 Dec. 2018, bjsm.bmj.com/content/52/24/1557.
  19. Malone, Shane. “Can the Workload–Injury Relationship Be Moderated by Improved Strength, Speed and Repeated-Sprint Qualities?” Jsams.org, 2019, www.jsams.org/article/S1440-2440(18)30028-8/abstract.
  20. Lauersen, Jeppe Bo, et al. “The Effectiveness of Exercise Interventions to Prevent Sports Injuries: a Systematic Review and Meta-Analysis of Randomised Controlled Trials.” British Journal of Sports Medicine, U.S. National Library of Medicine, June 2014, www.ncbi.nlm.nih.gov/pubmed/24100287.
  21. Unhjem, Runar, et al. “Lifelong Strength Training Mitigates the Age-Related Decline in Efferent Drive.” Journal of Applied Physiology, 1 Aug. 2016, www.physiology.org/doi/full/10.1152/japplphysiol.00117.2016.
  22. Kovacevic, Ana, et al. “The Effect of Resistance Exercise on Sleep: A Systematic Review of Randomized Controlled Trials.” Sleep Medicine Reviews, U.S. National Library of Medicine, June 2018, www.ncbi.nlm.nih.gov/pubmed/28919335.

  23. W. Kemmler, M. Bebenek, et al. “Effects of Dynamic Resistance Exercise on Bone Mineral Density in Postmenopausal Women: a Systematic Review and Meta-Analysis with Special Emphasis on Exercise Parameters.” Osteoporosis International, Springer London, 1 Jan. 1970, link.springer.com/article/10.1007%2Fs00198-020-05441-w.

  24. JT;, SantaBarbara NJ;Whitworth JW;Ciccolo. “A Systematic Review of the Effects of Resistance Training on Body Image.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28723817/.

  25. Santiago LCS;Lyra MJ;Germano-Soares AH;Lins-Filho OL;Queiroz DR;Prazeres TMP;Mello MT;Pedrosa RP;Falcão APST;Santos MAM; “Effects of Strength Training on Sleep Parameters of Adolescents: A Randomized Controlled Trial.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/32379244/.

  26. Herold, Fabian, et al. “Functional and/or Structural Brain Changes in Response to Resistance Exercises and Resistance Training Lead to Cognitive Improvements – a Systematic Review.” European Review of Aging and Physical Activity : Official Journal of the European Group for Research into Elderly and Physical Activity, BioMed Central, 10 July 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6617693/.

  27. Dunn EC;Humberstone CE;Franchini E;Iredale KF;Blazevich AJ; “Relationships Between Punch Impact Force and Upper- And Lower-Body Muscular Strength and Power in Highly Trained Amateur Boxers.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/32218063/.

  28. Liu, Yubo, et al. “Resistance Exercise Intensity Is Correlated with Attenuation of HbA1c and Insulin in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis.” International Journal of Environmental Research and Public Health, MDPI, 7 Jan. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6339182/.

  29. Kitsuda. “Impact of High-Load Resistance Training on Bone Mineral Density in Osteoporosis and Osteopenia: A Meta-Analysis.” Journal of Bone and Mineral Metabolism, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/33851269/.

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