Five Reasons to Prioritise Strength Training in Your Workouts

When people think about getting fit, cardio workouts like running or cycling often come to mind. But if you’re not prioritising strength training, you’re missing out on one of the most effective ways to improve your health, metabolism, and overall fitness.

Strength training – AKA resistance training – isn’t just about building muscle. It plays a vital role in fat loss, bone health, heart function, and even mental well-being. Whether you want to lose weight, tone up, or enhance performance, incorporating strength training into your routine is a game-changer!

Here are five evidence-based reasons why lifting weights should be at the top of your fitness plan.

1. Strength Training Increases Metabolism & Facilitates Fat Loss

If your goal is to burn fat and boost metabolism, strength training is the way to go. Unlike cardio, which primarily burns calories during exercise, resistance training increases your resting metabolic rate – meaning you burn more calories throughout the day.

A study published in Current Sports Medicine Reports found that ten weeks of resistance training increased lean weight by 1.4 kg, increased resting metabolic rate by 7%, and reduced fat weight by 1.8 kg  – Westcott (2012).

How to Maximise Fat Loss with Strength Training:

• Focus on compound exercises like squats, deadlifts, and bench presses

• Incorporate progressive overload – increase weight or reps over time

• Combine resistance training with a touch of high-intensity interval training (HIIT)

For expert fat-loss strategies, check out: Rep Ranges for Fat Loss and Cutting Weight

2. Builds Stronger Bones & Maintains Muscle Health

Strength training isn’t just for your muscles – it strengthens bones, ligaments, and tendons, helping to prevent injuries and conditions like osteoporosis.

A study in Endocrinology and Metabolism found that resistance training increases bone strength and maintenance of musculoskeletal health – Hong & Kim (2018). This makes it particularly important for the elderly, who are at higher risk for bone loss.

Top Strength Exercises for Stronger Bones:

• Weight-bearing moves like squats, lunges, and deadlifts

• Plyometric exercises like jump squats

• Resistance band training for joint stability

Learn more in our guide: 10 Effective Steps to Lose Belly Fat

3. Improves Heart Health & Lowers Blood Pressure

Most people associate heart health with cardio workouts, but studies show that lifting weights also benefits your heart.

A recent 9-week randomised controlled trial by Banks et al. (2024) showed that Resistance exercise lowers blood pressure and improves vascular endothelial function in individuals with elevated blood pressure or stage-1 hypertension.

Heart-Healthy Benefits of Strength Training:

• Lowers blood pressure & improves circulation

• Helps regulate blood sugar levels (important for diabetes prevention)

Discover the best heart-healthy workouts: Body Recomposition: How to Build Muscle Whilst Losing Fat

4. Strength Training Boosts Mental Health & Reduces Stress

Lifting weights isn’t just about physical strength – it also strengthens your mind. Strength training has been linked to reduced stress, lower anxiety levels, and even decreased symptoms of depression.

Evidence supports the antidepressant effects of resistance exercise training, as shown in this Randomized Controlled Trial by O'Sullivan et al. (2024). Training just twice per week induced statistically significant, clinically meaningful, large-magnitude reductions in depressive symptoms from baseline to week eight.

Why Strength Training is Great for Mental Well-Being:

• Releases endorphins (feel-good hormones)

• Improves focus and cognitive function

• Increases self-confidence and resilience

For more on fitness and mental health, read 5 Benefits Of Strength Training For Women

5. Strength Training Improves Everyday Movement & Reduces Injury Risk

Strength training isn’t just about gym performance – it makes everyday life easier. Whether it’s lifting groceries, climbing stairs, or carrying your kids, having stronger muscles improves functional movement.

By incorporating functional strength exercises like squats, lunges, and deadlifts, you reduce your risk of injury and move more efficiently in daily life. 

Best Strength Exercises for Everyday Life:

• Deadlifts (mimics lifting heavy objects) 

• Squats (improves balance and mobility)

• Overhead Press (helps with lifting and reaching movements)

Check out our beginner’s guide: What is the Perfect Rep Range for Fat Loss?

How to Get Started with Strength Training

If you’re new to weight training, start with:

• Bodyweight exercises (squats, push-ups, lunges)

• Light dumbbells or resistance bands for progressive overload

• Full-body workouts 3-5 times per week for optimal results

Key Tips for Strength Training Success:

• Prioritise form and technique to avoid injury 

• Follow a structured program tailored to your goals

• Fuel your body properly – nutrition is key for muscle recovery

Want expert guidance? Visit our Online Coaching Services to get started today!

Summary

Strength training isn’t just about lifting weights – it’s one of the most effective ways to:

• Boost metabolism and facilitate fat loss

• Strengthen bones and joints

• Improve heart health

• Enhance mental well-being

• Make daily activities easier

The benefits of resistance training are truly underappreciated. In fact, here’s a video I did on this exact topic:

No matter your fitness goal – fat loss, muscle gain, or better overall health – adding strength training to your routine is a game-changer.

Ready to take your training to the next level? Check out my expert fitness guides and personalised coaching services at ExpertPT.co.uk.

Explore more fitness tips here: ExpertPT Blog