When it comes to the benefits of strength training, you’ve probably heard them all, right? Strength training burns more calories, changes your body composition, and, of course, makes you stronger for life. However, there are many hidden benefits to strength training that get less recognition but are equally important.

As we’ve been working through our UNPAUSE Menopause Focus group over in the BodyFit Athletic Club, we’ve been talking quite a bit about strength training. We know it’s important, but as our hormones decline and our hormonal ratios change in the perimenopause, menopause, and post-menopausal years, we can no longer rely on estrogen to help us build and maintain lean muscle mass. In other words, what may have worked for us in the past (in our twenties and thirties) might not be as effective. What’s the answer? Providing other stimuli in our workouts to get our body to adapt: i.e. going heavier with our strength training. Beyond the aesthetic, there are many reasons to incorporate strength training into our fitness regime, and so today, I’m breaking down some of the lesser-known and possibly surprising benefits for you here.

1. Strength training helps you live longer. And guess what? Women see the biggest boost in longevity. A recent study looked at the habits of 400,000 people in the U.S. and found people who did strength training 2-3 days per week had a 20 % reduced risk of premature death. A 2021 Review of 16 different global studies showed that even just 30 to 60 minutes of resistance training exercise resulted in an increased life expectancy of nearly 10 to 17 %. Skeletal muscle is now often referred to as “the organ of longevity.” 
2. Strength training improves and increases your metabolism. Okay, so maybe you’ve heard this one before, but maybe you thought it was like all the other claims out there when it comes to metabolism. From supplements to a certain diet to rants from social media gurus, there is no shortage of things that claim to “hack” or speed up your metabolism, and most of them are bogus, or at least unproven. What is the one thing that has been scientifically proven to have a positive effect on our metabolic health? Strength training!! A study showed that ten weeks of resistance training will not only build more lean muscle mass but increase your resting metabolic rate by 7 %. This means, just like it sounds, you’re burning more calories at rest just by having more muscle.
3. Strength Training boosts your brain! And reduces your risk for dementia and Alzheimer’s. Working your muscles not only improves cognitive function and focus by improving your brain’s neuroplasticity through increased oxygen. Exercise also promotes neurogenesis, the growth of new brain cells, and improves communication between those brain cells. Furthermore, resistance training increases blood flow, decreases inflammation, and increases the expression of brain-derived neurotrophic factor (BDNF), resulting in neuroprotective effects. Research also suggests that building lean muscle helps prevent or delay the onset of Alzheimer’s or dementia.
4. Strength training improves your sleep. Looking for more, or better quality, sleep? Lift those weights! Maybe you’ve heard that any exercise can aid in better sleep, but according to research, strength training seems to be very effective in this area. Research out of Iowa State University suggests that because strength training stresses the muscle tissues, it may send a stronger signal to the brain that sleep is needed for repair and recovery. The study of 400 participants concluded that those who participated in resistance training three times a week slept longer and fell asleep faster than those who did aerobic or combined exercises for the same amount of time. A 2024 review of 27 studies out of Japan concluded that resistance training is the best non-drug way to improve sleep quality for adults under age 65. We already know that exercise reduces anxiety and stress, which are often the culprits of poor sleep, but resistance training also increases blood flow, so your heart doesn’t have to work as hard during sleep when your blood pressure naturally drops.
5. Strength Training has a positive effect on your self-esteem. It’s true! And not in the six-pack abs or toned physique kind of way. Building strength builds self-confidence. Not only does it remind us of how incredible our bodies truly are, but it can increase your self-efficacy, the belief in your ability to complete a task or achieve a goal. A 2017 systematic review of the effects of resistance training on body image showed a significant link between strength training and improvements in body satisfaction, appearance evaluation, and social physique anxiety.

These are just a few more reasons why, no matter what your fitness goals are, strength training should have a place in your routine. That’s why next month both our monthly challenge and our BodyFit Athletic Club focus group will be all about incorporating strength training into your workouts. Keep your eye out for more information about UPLIFT this week. We’re so excited about this focus group and helping you unlock all the amazing benefits strength training has to offer!