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Strength training, also known as weight training or resistance training, is exercise designed to improve physical strength. It is often associated with the lifting of weights. 

It can also incorporate techniques such as bodyweight exercises (e.g., push-ups, pull-ups, and squats), isometrics (holding a position under tension, like planks), and plyometrics (explosive movements like jump squats and box jumps). Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment. Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise.

Effects

The effects of strength training include greater muscular strength, improved muscle tone and appearance, increased endurance, cardiovascular health, and enhanced bone density. 

Bones, joints, frailty, posture and in people at risk

Strength training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Progressive resistance training may improve function, quality of life and reduce pain in people at risk of fracture, with rare adverse effects. Weight-bearing exercise also helps to prevent osteoporosis and to improve bone strength in those with osteoporosis. For many people in rehabilitation or with an acquired disability, such as following stroke or orthopaedic surgery, strength training for weak muscles is a key factor to optimise recovery. Consistent exercise can actually strengthen bones and prevent them from getting frail with age. 

Mortality, longevity, muscle and body composition

Strength training appears to be associated with a “10–17% lower risk of all-cause mortality, cardiovascular disease (CVD), total cancer, diabetes and lung cancer”. Two key outcomes of strength training are muscle hypertrophy and muscular strength gain which are associated with reduced all-cause mortality. Strength training causes endocrine responses that could have positive effects. It also reduces blood pressure (SBP and DBP) and alters body composition, reducing body fat percentage, body fat mass and visceral fat, which is usually beneficial as obesity predisposes towards several chronic diseases and e.g. body fat distribution is one predictor of insulin resistance and related complications. 

Neurobiological effects

Strength training also leads to various beneficial neurobiological effects – likely including functional brain changes, lower white matter atrophy, neuroplasticity (including some degree of BDNF expression), and white matter-related structural and functional changes in neuroanatomy. Although resistance training has been less studied for its effect on depression than aerobic exercise, it has shown benefits compared to no intervention. 

Lipid and inflammatory outcomes

Moreover, it also promotes decreases in total cholesterol (TC), triglycerides (TG), low-density lipoprotein (LDL), and C-reactive protein (CRP) as well as increases in high-density lipoprotein (HDL) and adiponectin concentrations. 

Sports performance

Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport. Strength training can substantially prevent sports injuries, increase jump height and improve change of direction.

 

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