For decades, exercise meant walking, jogging, or yoga. But modern science is clear: resistance training (RT), also called strength training or weight training, is one of the most powerful tools for long-term health. It is not just for bodybuilders. It is for children, women, middle-aged adults, and even people in their 70s and 80s.
Health benefits of strength training
Resistance training improves far more than muscle size. Its proven benefits include:
- Increased muscle strength and endurance
- Reduced body fat and improved metabolism
- Better blood sugar control (helps prevent and manage diabetes)
- Lower blood pressure
- Improved cholesterol profile
- Stronger bones (reduces osteoporosis risk)
- Reduced risk of heart disease
- Better balance and lower risk of falls
- Improved mood and cognitive function
After the age of 30, we lose 3–8 per cent of muscle mass per decade if inactive. Through resistance training, this process is slowed down and often reversed. In simple terms: strength protects independence.
At what age should we begin strength training?
Children and adolescents can safely perform strength training under supervision using body weight, light weights, or resistance bands. It improves bone density, coordination, and sports performance. For adults, it is never too late. Even people in their 70s and 80s gain strength and function with training.
Should women do strength training?
Absolutely. A common myth is that lifting weights makes women bulky or masculine. This is not true. Women naturally have much lower testosterone levels than men, making extreme muscle hypertrophy unlikely without specialised training and nutrition.
Instead, through strength training, women can:
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- Improve bone strength (crucial after menopause)
- Reduce belly fat
- Better insulin sensitivity
- Improve posture
- Greater confidence
Resistance training does not cause hormonal imbalance. In fact, it often improves metabolic health.
Should older people lift weights?
Yes, older people derive multiple health-related benefits from strength training. With ageing, muscle loss (sarcopenia) increases fall risk and frailty.
Strength training in older people can help in the following ways:
- Improves balance and walking speed
- Reduces risk of falls and fractures
- Enhances joint stability
- Preserves independence
Even light resistance twice weekly can make a major difference.
How often and how long should one do strength training?
Most international guidelines recommend:
- 2–3 sessions per week
- 30–45 minutes per session
- Target all major muscle groups
- 2–3 sets of 8–12 repetitions per exercise
Rest days between sessions allow recovery and adaptation. Consistency matters more than intensity.
Is a gym necessary for strength training?
No. While gyms provide equipment and guidance, resistance training can be done at home using:
- Body weight (squats, push-ups)
- Resistance bands
- Water bottles or household weights
The key principle is progressive overload, gradually increasing difficulty over time.
A simple routine most people can follow at home
Twice weekly:
- Squats or chair sit-to-stand
- Push-ups (wall, knee, or full)
- Lunges
- Plank (20–40 seconds)
- Resistance band rows
- Glute bridges
This covers major muscle groups and can be completed in 30–40 minutes.
Are there risks involved in strength training?
When done properly, RT is very safe.
Risks increase when:
- Lifting excessive weight
- Ignoring proper form
- Skipping warm-up
- Exercising with uncontrolled medical conditions
Videos of young people collapsing in gyms are usually related to undiagnosed heart disease, dehydration, stimulant misuse, or extreme exertion, not moderate strength training itself.
Medical evaluation is advisable for:
- People above 40 with risk factors
- Those with heart disease
- Individuals with uncontrolled hypertension
Diet and Supplements are important for people doing RT
Protein intake is important. Most active adults benefit from:
- 1.0–1.2 g protein per kg body weight per day
- Slightly higher amount of protein (1.2–1.5 g/kg) is needed for older adults or regular trainees
Easily available sources of protein include pulses, eggs, milk, curd, paneer, fish, lean meat, soy and nuts. Creatine is one of the most researched supplements and is generally safe in healthy individuals when used appropriately. However, it is not mandatory for beginners and should be used responsibly. Hydration and adequate sleep are equally important.
Resistance training is not about bodybuilding.
It is about:
- Stronger bones
- Better metabolism
- Reduced disease risk
- Healthy aging
- Independence
Two or three sessions a week can change your future health trajectory.
Strength is not vanity. Strength is longevity.
The opinions expressed in this article are those of the author and do not purport to reflect the opinions or views of THE WEEK.
