Why Resistance Training Is One of the Best Things You Can Do for Your Health—And It’s Not About Getting Huge
When people think of strength training, they often picture bodybuilders lifting heavy weights. But the truth is, resistance training isn’t just about building muscle mass—it’s a powerful tool for long-term health and longevity.
Research continues to show that incorporating resistance workouts into your routine helps increase resting metabolic rate and maintain bone density as you age. For women in particular, strength training is one of the most effective ways to reduce the risk of osteoporosis. But the benefits go far beyond bones and metabolism.
By shifting your mindset from aesthetics to function, you can tap into the full-body benefits of strength training without bulking up.
3 Evidence-Based Strategies for Smarter Strength Training
1. Lift Moderate Weights with Higher Reps
You don’t need to max out your weights to see results. Studies show that performing 12–15 repetitions with moderate resistance enhances muscle protein synthesis and mitochondrial efficiency—key elements for building lean, functional strength.
2. Combine Strength and Cardio for Best Results
A well-rounded fitness plan includes both. Adding 2–3 cardio sessions each week alongside your resistance training boosts fat metabolism, increases cardiovascular endurance, and supports overall resilience.
3. Fuel Your Body With Protein and Complex Carbs
To recover and perform at your best, aim for 1.6–2.2 grams of protein per kilogram of body weight daily. Pair this with slow-digesting carbs like oats, quinoa, or sweet potatoes to stabilize energy levels and aid in muscle repair post-workout.
Final Thought
Strength training isn’t just about sculpting muscles—it’s a cornerstone of long-term health. By training smart, fuelling intentionally, and combining it with cardio, you’re investing in stronger bones, a faster metabolism, and a more resilient body for the years ahead.
Ready to build strength that supports your whole-body health? Book a session with our Kinesiologists today and get a personalized strength training routine tailored to your goals, fitness level, and lifestyle. 💪
📅 Schedule your in-home or virtual session now and start moving with purpose.
