Cardio lovers, this one’s for you. While logging miles or crushing cycling classes does wonders for your heart and lungs, strength training deserves a spot in your routine, too. Also known as resistance training, this form of exercise does more than build lean muscle; it can help lower body fat, making it a powerful tool for improving overall body composition (1).
Current national guidelines recommend strength training at least two days per week, thanks to its wide-ranging physical and mental health benefits (2,3). The good news? You don’t need an expensive gym membership or fancy equipment to get started. From bodyweight circuits in your living room to resistance bands in the park, there are plenty of accessible ways to make strength training part of your week.
Ahead, we’ll break down what strength training actually is, why it matters, and simple ways to start adding it to your routine.
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What is Strength Training?
Strength training is a type of movement that challenges your muscles and requires them to contract (4). While commonly associated with muscular toned males lifting heavy weights in a gym, that’s not the image we want you to have. In fact, even everyday tasks, like carrying a heavy grocery bag or lifting a toddler, are forms of strength training (4).
At its core, resistance training creates stress on the muscle fibers, which then repair and grow stronger when paired with proper nutrition (4,13). Over time, this can increase muscle size as well as overall muscular strength and endurance (5).
The main goal of strength training is muscle hypertrophy, which simply means building bigger, stronger muscles (5). Whether you’re lifting free weights, using resistance bands, or working with just your body weight, consistent practice leads to adaptation. As exercises start to feel easier, gradually increasing the resistance helps continue building lean muscle and maximizing your results.
Benefits of Strength Training
MyFitnessPal dietitian Katherine Basbaum shares, “Your personal reasons for starting strength training might be to reach a specific fitness goal or body composition, and that’s completely valid! But the benefits of resistance training go far beyond aesthetics.”
In fact, research shows that regularly adding strength training to your routine can lead to:
- Increased muscle mass. Adding resistance helps you stay strong and maintain physical function as you age (4).
- Stronger bones. Resistance exercise may improve bone mineral density and help reduce fracture risk in certain populations (which becomes even more important as we get older) (6).
- Better balance. Strength training improves stability and lowers risk of falls (4).
- Improved sleep. Log better zzz’s when you pump some iron! Resistance training may support deeper, more restorative rest (7).
- Improved cardiovascular health. Strength training strengthens your heart and circulation over time (8).
- Happier mood. Studies consistently link strength training and exercise to reduced anxiety, stress, and improved overall mental well-being (9).
- Weight management. Through building lean muscle, strength training helps decrease body fat, supporting balanced body composition (1).
- Improved blood sugar control. Adding strength training may also enhance insulin sensitivity and help manage type 2 diabetes (10).
Common Types of Strength Training
Weight Training
Traditional weight training uses tools like dumbbells, kettlebells, and barbells, or basically any external weight you lift to challenge your muscles. The goal is to place enough stress on your muscles that tiny tears occur, which then repair and grow stronger over time (11).
Many people think that the only way to keep building muscle is by following progressive overload, gradually adding more weight as your muscles get stronger (12). While increasing weight is one effective method, research shows it’s not the only way. You can achieve similar muscle gains by adjusting other factors, like the number of repetitions, while keeping the weight the same (12).
The takeaway? Don’t get too caught up in complicated terms or fancy programs. Find a routine that works for you and fits your lifestyle, and you’ll still reap the benefits of strength training.
Bodyweight Movement: Calisthenics
Using your own body weight is one of the most effective and accessible ways to add strength training to your routine… anytime, anywhere (13). As both a dietitian and personal trainer, I often recommend bodyweight exercises first because they require no gym or equipment to get started.
Another great thing about bodyweight training is how easy it is to customize for your preferences or physical needs. For example, one of my clients isn’t a fan of burpees (a fantastic full-body move), so I replaced them with exercises she enjoys, like squats and lunges. The result? She actually sticks with the program!
The key takeaway: choosing bodyweight exercises you like makes it far more likely you’ll stay consistent.
Here are some bodyweight movements to spark ideas for your own routine:
- Push-ups
- Tricep dips
- Burpees
- Jump squats
- Squats
- Wall sits
- Lunges
- Plank
Tips for Getting Started
- Start Small & Build Up
Everyone has to start somewhere. If strength training is new to you, start small, using your own body weight or a set of 5-pound dumbbells. As you get used to resistance training, you will start to recognize when to bump up your weight, reps, and/or frequency of workouts.
- Stay Consistent
Fitting in 2-days a week of strength training is recommended to reap the benefits noted above (2). While this is the minimum amount, the time and frequency of your sessions will vary based on your personal goals. A good rule of thumb is to work out all major muscle groups, back, arms, chest, shoulders, core, legs, and hips (2).
- Listen to Your Body – Build in Active Recovery Days
Your body is your best tool to tap into to understand when you go push harder, and when you need to loosen your laces a bit. Allow your body time to rest, especially if you’ve challenged your muscles with increased load. Build in an active recovery and/or rest day or two. This may look like taking a yoga class, going for a nature walk, or calling it a day and cozying up with a good book.
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- Fuel Your Workouts
Your muscle needs protein and carbohydrates to help repair and refuel after your strength training session. Take a closer look at our MyFitnessPal pre- and post-exercise nutrition blogrecommendations for balanced snack pairings to help you feel (and fuel) your best.
Bottom Line
Strength training is a key component of overall fitness. If it’s not already part of your routine, now’s the perfect time to start. Resistance exercises don’t just build muscle, they also support your physical and mental well-being, from better sleep and improved mood to a healthier heart. The best part? You can begin with just two bodyweight strength sessions per week, no fancy equipment needed. Grab a friend, get moving, and start reaping the benefits today!
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