5. Decreases your risk of falls
Strength training lowers your risk of falls, as you’re better able to support your body in fact, one review including 23,407 adults over the age of 60 showed a 34% reduction in falls among those who participated in a well-rounded exercise program that included balance exercises and resistance and functional training. Fortunately, many forms of strength training have been shown to be effective, such as tai chi, weight training, and resistance band and bodyweight exercises.
6. Lowers your risk of injury
Including strength training in your exercise routine may reduce your risk of injury. Strength training helps improve the strength, range of motion, and mobility of your muscles, ligaments, and tendons. This can reinforce strength around major joints like your knees, hips, and ankles to provide additional protection against injury. What’s more, strength training can help correct muscular imbalances. For example, having a stronger core, hamstrings, and glutes takes the load off of your lower back during lifting, decreasing your risk of lower-back injuries. Finally, adult and teenage athletes that engage in strength training have a lower likelihood of injury. In fact, one review including 7,738 athletes found strength-training programs reduced the risk of injury by 33%. It was found to lower the risk of injury in a dose-dependent manner, meaning for every 10% increase in strength-training volume, there was a 4% reduced risk of injury (
7. Improves heart health
Multiple studies have shown that regular strength-training exercise can decrease blood pressure, lower total and LDL (bad) cholesterol, and improve blood circulation by strengthening the heart and blood vessels. Strength training also can help you maintain a healthy body weight and manage your blood sugar levels. High blood sugar levels are a major risk factor for heart disease.
8. Helps manage your blood sugar levels
Strength training may lower your risk of developing diabetes and can help those with the condition manage it better. Skeletal muscle helps increase insulin sensitivity. It also reduces blood sugar levels by removing glucose from the blood and sending it to muscle cells. As a result, greater muscle mass can help improve blood sugar management Strength training may also reduce your risk of developing diabetes. One study following 35,754 women for an average of 10 years showed a 30% reduced risk of developing type 2 diabetes among those who engaged in strength training compared with those who did not.