Strength training, whether performed with weights, bands, machines or your own body weight, is important for your long-term health. Also known as resistance training, it increases muscular strength, endurance and bone density. These exercises also decrease the risk of falls and fractures as you age, thus promoting independent living, according to the US Centers for Disease Control and Prevention. That’s why the Physical Activity Guidelines for Americans recommends adults do muscle-strengthening activities two or more days per week, working all major muscle groups at a moderate or greater intensity.
Unfortunately, a mere 30.2% of Americans meet these guidelines, according to a 2017 data analysis published in the American Journal of Preventive Medicine. In the same study, nearly 60% of participants said they did no strength training at all.
Resistance training also varies by locale, according to a 2020 analysis of National Health Interview Survey data. Specifically, those living in larger metropolitan areas and in the West US Census Bureau region were more likely to meet the CDC’s physical activity guidelines than those in less populated areas and other regions.
All of this is unfortunate, as resistance training is far more important than most people realize, said Dr. Tommy Lundberg, an exercise researcher at the Karolinska Institute in Solna, Sweden, and author of “The Physiology of Resistance Training,” published in October.
Lundberg shares his thoughts on why we shouldn’t overlook this important component of healthy living.
Why is strength training important for good health?
Dr. Tommy Lundberg: You get improved blood glucose control, especially if you have type 2 diabetes or insulin resistance. You feel better — which is a very important effect, as it can reduce stress levels — and you typically get better sleep. As you age, it helps you f
