9. Promotes greater mobility and flexibility
Contrary to popular belief, strength training can make you more flexible. Strength training increases joint range of motion (ROM), allowing for greater mobility and flexibility. Plus, those with weaker muscles tend to have lower ROM and flexibility. In fact, a recent review comparing stretching with strength training found they were equally effective at increasing ROM For best results, ensure you’re completing the full ROM of an exercise — in other words, utilize your full movement potential around a joint. For example, lower yourself into a squat as far as you’re able to go without compromising your form
10. Boosts your self-esteem
Strength training can add a major boost to your self-confidence. It helps you overcome challenges, work toward a goal, and appreciate your body’s strength. In particular, it can increase your self-efficacy — the belief that you’re able to succeed at or perform a task — which can greatly improve your confidence. In fact, one review of 7 studies in youth ages 10–16 years observed a significant association between strength training and high self-esteem, physical strength, and physical self-worth. Additionally, a systematic review that studied 754 adults showed a significant link between strength training and positive body image, including body satisfaction, appearance, and social physique anxiety (the perception of judgment from others)