Strength training: Get stronger, leaner, healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.By Mayo Clinic Staff
Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.
Use it or lose it
Lean muscle mass naturally diminishes with age.
You'll increase the percentage of fat in your body if you don't do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.
Strength training may also help you:
- Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
- Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
- Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
- Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
- Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
Consider the options
Strength training can be done at home or in the gym. Common choices include:
April 22, 2016
- Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, abdominal crunches and leg squats.
- Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
- Free weights. Barbells and dumbbells are classic strength training tools.
- Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
See more In-depth
- AskMayoExpert. Strength training: Components. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2016.
- AskMayoExpert. Strength training: Benefits. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2016.
- AskMayoExpert. Strength training: Strategies for change. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2016.
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/PAGUIDELINES/guidelines/default.aspx. Accessed Jan. 10, 2016.
- Physical activity and health. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/basics/pa-health/index.htm. Accessed Jan. 10, 2016.
- Resistance training for health and fitness. American College of Sports Medicine. https://www.acsm.org/public-information/brochures-fact-sheets/brochures. Accessed Jan. 11, 2016.
- Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2011;43:1334.
- Growing stronger: Strength training for older adults. Frequently asked questions. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/growingstronger/faq/index.html. Accessed Jan. 10, 2016.
- Growing stronger: Strength training for older adults. Why strength training? Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/growingstronger/why/index.html. Accessed Jan. 10, 2016.