4 Reasons Why You Should Start Strength Training (and 4 Essential Exercises)

Sep 2, 2023

The Benefits of Strength Training

Strength training, also known as resistance training or weightlifting, is a powerful practice that can have a profound impact on your physical and mental well-being. Whether you are a beginner or an experienced fitness enthusiast, incorporating strength training into your exercise routine can be highly beneficial.

1. Enhanced Muscle Strength and Endurance

One of the primary reasons to start strength training is to improve your muscle strength and endurance. Regular strength training exercises stimulate the growth and development of your muscles, leading to increased strength and the ability to perform daily activities with ease and efficiency.

The Essential Exercise: Squats

Squats are an essential strength training exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. By performing squats regularly, you can strengthen your lower body, improve balance, and prevent injuries.

2. Weight Management and Fat Loss

Strength training can be a game-changer when it comes to weight management and fat loss. While cardio exercises are effective for burning calories, strength training helps build lean muscle mass, which increases your basal metabolic rate (BMR). A higher BMR means you burn more calories even at rest, making it easier to manage your weight and achieve fat loss goals.

The Essential Exercise: Deadlifts

Deadlifts are compound exercises that engage multiple muscle groups, including the back, legs, and core. Regularly incorporating deadlifts into your strength training routine can improve overall strength, boost metabolism, and contribute to weight management.

3. Bone Density and Joint Health

Strength training plays a crucial role in maintaining healthy bones and joints. As we age, bone density tends to decline, increasing the risk of fractures and osteoporosis. Strength training exercises, such as weightlifting, place stress on the bones, stimulating bone growth and promoting improved bone density.

The Essential Exercise: Plank

The plank is a core-strengthening exercise that engages the muscles of the abdominal region, lower back, and shoulders. By incorporating planks into your strength training routine, you can not only strengthen your core but also provide stability and support to your joints, reducing the risk of injuries.

4. Mental Health and Well-being

Strength training goes beyond physical benefits, it also positively impacts your mental health. Regular exercise, including strength training, releases endorphins, the "feel-good" hormones, which can alleviate symptoms of stress, anxiety, and depression. Strength training can also boost self-confidence and improve overall well-being.

The Essential Exercise: Push-ups

Push-ups are a classic strength training exercise that targets the muscles of the chest, shoulders, triceps, and core. Performing push-ups not only strengthens your upper body but also activates the mind-muscle connection, promoting mental focus and concentration for enhanced well-being.


Incorporating strength training into your fitness routine offers a multitude of benefits for your body and mind. From enhancing muscle strength and endurance to improving weight management, bone density, and mental well-being, the advantages are undeniable. Consider starting your strength training journey today and experience the transformative effects it can have on your health and overall quality of life.

MUIR DIABLO OCCUPATIONAL MEDICINE is dedicated to providing comprehensive health and wellness services. Our expert team can guide you in incorporating strength training into your lifestyle, ensuring you reap all the incredible benefits it offers. Contact us now to start your journey towards a healthier you!