Strength training refers to exercises that target the muscles, and it’s a key component of a healthy lifestyle. But did you know that strength training can also improve your hormone levels? Or protect against osteoporosis? Ultimately, strength training is an investment in your health for years to come. Here are ways in which strength training boosts your health and fitness.

1. Strength Training Promotes Visceral Fat Loss

Visceral fat is the most dangerous type of belly fat. It’s typically located deep within the abdomen, surrounding vital organs and keeping you more at risk for type II diabetes and heart disease.  Strength training helps you lose visceral fat because it’s a difficult workout that requires effort. By exercising your muscles, your body releases endorphins, making you feel good about yourself.

2. Protects Muscle Mass and Bone Health

Regular strength training also helps you build bone mass, thanks to increased muscle density. This has a direct effect on bone strength. During your workouts, your muscles apply weight to the bones. If you have strong bones and muscles, your body’s ability to resist stress is enhanced.

3. Improves Mood

Many people report that their mood improves after a workout session. This is because strength training releases happy hormones in the body (endorphins). This benefits both your physical and mental health. You’ll feel more confident and energetic. You’ll also have less stress.

4. Improves Endurance and Performance

Strength training also improves your endurance and performance in the gym. If you’re an athlete, this is a great benefit because strength training allows you to lift heavier weights for longer periods (which increases anaerobic capacity). Your body will be able to perform for longer periods.

5. Improves Posture

Those new to strength training often notice their posture changes after the first few weeks. Strengthening your back muscles results in better posture. There’s less slouching. Equally important is the effect of strength training on your abdominal muscles. Training these improves your posture, but it also helps you resist injury and helps protect against back pain and injuries.

6. Increases Your Range of Motion

One of the biggest benefits of strength training is it increases your range of motion. This allows you to do things you otherwise couldn’t do. This can be significant in areas such as flexibility and balance. For instance, if you have poor balance, strength training can help improve it by enhancing your muscle strength and flexibility. It does this by increasing the length of muscle fibers, thereby increasing the muscles’ ability to resist injury. 

7. Strengthens All Muscles

Most strength training programs focus on building muscle mass and strength. But that’s not all you should consider. Strength training also involves many of the smaller muscles in your body, such as your tendons, ligaments, and fascia. This action can improve joint flexibility and help with specific back health problems such as kyphosis (sunken shoulders).

8. Useful in Preventing Osteoporosis

Osteoporosis is a common disease that affects millions of people. It’s the gradual skeletal weakening that happens as a person ages. And when it’s not properly treated, osteoporosis can lead to bone fractures. This condition is partially genetic, but strength training can also help prevent it. The reason is strength training increases bone density and thickness. This reduces the risk of osteoporosis. So if you’re worried about osteoporosis, add strength training to your daily routine.


Even if you’re already fit and healthy, strength training is still an important part of your overall well being. By strengthening your muscles and bones, strength training makes you healthier and reduces the risks of osteoporosis, back pain, and other health conditions.