Why Strength Training Should Be Part Of Your Routine
Eike Prehn
03/03/2025
If you're not already incorporating strength training into your life, it's time to start. Not only does it keep you strong and injury-free, but it also plays a crucial role in living a longer, healthier life. Science backs it up - let’s dive into the key benefits.
- Injury Prevention – Stay Strong, Stay Safe
- Stronger Muscles, Tougher Tendons
Progressive resistance training strengthens muscles and tendons, reducing stress on joints and ligaments. This can lower sports-related injury risk by up to 66%!
- Fewer Overuse Injuries
By balancing muscle groups and correcting movement inefficiencies, strength training helps prevent common overuse injuries like patellofemoral pain and tendinopathies.
- Lower Fall Risk
For older adults, strength training improves proprioception and neuromuscular control, reducing the risk of falls by up to 34%.
- Longevity – Build Strength, Add Years
- Live Longer, Lower Mortality Risk
A 2022 study in the British Journal of Sports Medicine found that adults who strength train 2–3 times per week have a 10–20% lower risk of all-cause mortality.
- Boost Metabolism & Heart Health
Strength training enhances insulin sensitivity, reducing the risk of type 2 diabetes. It also improves blood pressure and cholesterol levels, cutting cardiovascular disease risk by 17%.
- Stronger Bones
Lifting weights stimulates osteoblast activity, increasing bone density and reducing osteoporosis risk—especially vital for postmenopausal women.
Strength training is one of the best ways to bulletproof your body against injuries, whether you’re an athlete, weekend warrior, or just looking to stay active as you age.
Lifting weights isn’t just about aesthetics—it’s one of the most effective ways to extend your lifespan and improve overall health.
Don’t know where to start? Book in with our experienced physiotherapists to get a personalised assessment and individualised exercise plan.
References
Howe, T. E., et al. (2022). Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews.
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomized controlled trials. British Journal of Sports Medicine.
Momma, H., et al. (2022). Association of muscle-strengthening and aerobic exercise with mortality in US adults. British Journal of Sports Medicine.
Sherrington, C., et al. (2019). Exercise to prevent falls in older adults: an updated systematic review and meta-analysis. British Journal of Sports Medicine.
Vicenzino, B., et al. (2019). Isometric exercise for acute pain relief: is it relevant in tendinopathy management? British Journal of Sports Medicine.
Zhao, M., et al. (2019). Association of resistance training with cardiovascular disease morbidity and mortality: a systematic review and meta-analysis. JAMA Cardiology.
