Why Strength Training Should Be a Non-Negotiable Part of Your Health Routine

Why Strength Training Should Be a Non-Negotiable Part of Your Health Routine

When most people think about exercise, they picture cardio—running, biking, walking, maybe some time on the elliptical. And while aerobic exercise definitely has its place, strength training tends to get overlooked, especially by people who aren't necessarily trying to “bulk up.” Side note...it is really hard to get "bulky" it isn't an easy task and takes years of discipline and hard work...but I digress. Here’s the truth: strength training is for everyone, and science backs it up!

I’m not talking about becoming a bodybuilder or lifting heavy every day. I’m talking about incorporating resistance-based movement into your routine in a consistent, sustainable way. The benefits? They go way beyond muscle.

1. Strength Training Improves Longevity and Overall Health

Let’s start with the big picture. Strength training can actually help you live longer.

A large meta-analysis published in the British Journal of Sports Medicine in 2022 looked at over 25 studies and found that muscle-strengthening activities were associated with a 10–17% lower risk of all-cause mortality, cardiovascular disease, cancer, and diabetes. The sweet spot was about 30–60 minutes per week of strength training (Momma et al., 2022).

That’s not a huge time commitment—and the return on investment is massive.

2. It Helps with Blood Sugar Control

For people dealing with insulin resistance or type 2 diabetes, strength training can be an especially powerful tool. Research in Diabetes Care found that resistance training improves glycemic control by increasing muscle mass and enhancing glucose uptake by skeletal muscle (Ibañez et al., 2005). More muscle = better glucose management.

And when combined with aerobic exercise, the effect is even stronger. One study showed that this combo led to greater improvements in HbA1c levels than either type of exercise alone (Church et al., 2010).

3. It Reduces Chronic Pain—Including Low Back Pain

Chronic pain is one of the most common reasons people stop moving. Ironically, staying inactive can make the problem worse. A systematic review published in the British Journal of Sports Medicine found that strength training significantly reduces pain and improves function in people with chronic low back pain (Searle et al., 2015).

Strength training helps stabilize the spine, builds endurance in postural muscles, and can reduce pain-related fear of movement. Of course, the key is doing the right kind of strength training—controlled, progressive, and tailored to your body.

4. It Supports Mental Health

This one surprises a lot of people. Strength training isn’t just about physical gains—it can support your mental well-being too. I notice that when I consistently work out, I am not as tired, which leads me to be less grumpy throughout the day. It doesn't take long to notice the benefits either, if you spend about 5 minutes just exercising your mood improves, and if you do 10 minutes your cortisol reduces! Exercising is a great way to support your mental health!

A meta-analysis published in JAMA Psychiatry found that resistance training significantly reduces symptoms of depression, regardless of age or health status (Gordon et al., 2018). And unlike some other treatments, the side effects are improved strength, better posture, and more energy.

5. You Don’t Need a Gym to Do It Right

One of the barriers I hear all the time is, “I don’t have time to go to the gym,” or “I don’t know how to lift.” The truth is, you don’t need fancy equipment or a gym membership to start seeing benefits. Bodyweight exercises, resistance bands, and light dumbbells are more than enough to build a solid base. You can even goto the park and use the monkey bars! Or you can do push ups and squats at home, you don't need a fancy gym to get a workout in!

The most important thing is to start where you are and build from there.