I’ve been an athlete most of my life. As a football player, I was fortunate to be pushed into the weight room at 13, and I never really left. I cut it way back during my uber-competitive days as a triathlete (I was once called the John Cena of triathlon), but I recently fell back into my old ways of moving heavy weight pretty often. When talking about lifespan and healthspan, strength training impacts so many crucial aspects, so let’s talk about why everyone should make it a cornerstone of their day-to-day activity.

IT’S THE #1 WAY TO BOOST METABOLISM
One of the primary benefits of strength training is its ability to increase your metabolism. Metabolism is the process by which your body converts what you eat and drink into energy. Even at rest, your body needs energy for essential functions like breathing, circulating blood, solving problems, and repairing cells. This is known as your basal metabolic rate (BMR).

Muscle tissue is metabolically active, meaning it burns more calories than fat tissue even when you’re not exercising. This means that by increasing your muscle mass, you can elevate your resting metabolic rate, helping you burn more calories throughout the day. Done consistently (we recommend three times per week), this can contribute to fat loss, reduce the risk of metabolic disorder, or simply make it easier to achieve and sustain a healthy body weight.

IT HELPS REGULATE BLOOD SUGAR LEVELS
Another critical benefit of strength training is its assistance in regulating blood sugar levels. When you engage in strength training, your muscles use glucose (among other things) for energy, which helps to lower blood sugar levels. Additionally, strength training increases insulin sensitivity, meaning your body becomes more efficient at using insulin to transport glucose from your bloodstream into your muscles and other tissues. The larger the muscle, the more glucose it can store, leading to less “spillover” that is ultimately stored as fat.

Improved insulin sensitivity is particularly beneficial for individuals with type 2 diabetes or those at risk of developing the condition. More stable blood sugar can reduce the need for medication and lower the risk of diabetes-related complications.

IT HELPS PREVENT INJURIES
Strength training also plays a crucial role in preventing injuries. The saying goes, “The only bad movement is the one you can’t control.” The biggest declines in overall health generally come following an injury that requires significant downtime. Older individuals can lose 1% of their lean muscle mass PER DAY once forced to be sedentary. So reducing the risk of a fall or other injury is really important. Strengthening muscles, tendons, and ligaments enhances the stability and support of joints, improves balance and coordination, and simply makes you a more durable human being. Strength training can address muscular imbalances that contribute to poor posture and at-risk movement patterns, which are common sources of chronic pain and injury (no, you don’t have to live with it).

On the same topic, strength training also improves bone density, which is critical for preventing osteoporosis and fractures. I’m talking to you, runners! Loading your skeletal system with resistance beyond just gravity itself sends signals to your body to build more bone in the weaker areas. So hit the weights, and you’ll get a double whammy on injury prevention!

ADDITIONAL BENEFITS
Beyond metabolism, blood sugar regulation, and injury prevention, strength training offers many other health benefits. It can improve cardiovascular health by reducing blood pressure and improving cholesterol levels. Perhaps most importantly, strength training has been shown to improve mental health and reduce symptoms of anxiety and depression. I know I feel the most chill after a hard set. There is something about the combo of controlled and forced breathing that melts away anxiety. Lifting weights can also boost self-esteem, provide a sense of accomplishment, teach you resilience, and bring a smile to your face.

All in all, the benefits of strength training are pretty undeniable. And the best part is, it’s never too late to start.

Dale Sanford is the co-founder of BPC Performance, Inc. and has been coaching individuals and athletes all over the world since 2009. You can catch up with Dale @bpcperformance on IG, or listen to the Coaches on Couches Podcast. If you’d like to start your health or sports performance journey with BPC, visit buildpeakcompete.com

By Dale Sanford, Performance Coach