Exercise & Fitness

9 Benefits of Strength Training and how to get started

Strength Trianing Synergy Forest Glen

Strength training, also known as resistance or weight training, involves using resistance to build muscle strength and endurance. It’s a vital component of a well-rounded fitness regimen and offers numerous benefits that go beyond just physical appearance. In this blog post, we’ll explore the myriad benefits of strength training and why it should be an integral part of your fitness routine.

1. Increased Muscle Mass and Strength

Strength training stimulates muscle growth by creating micro-tears in muscle fibers, which then repair and grow stronger. Increased muscle mass enhances physical strength, making daily tasks easier and reduces the risk of injury.

2. Enhanced Metabolic Rate

Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. By increasing muscle mass through strength training, you can boost your resting metabolic rate, aiding in weight management and fat loss.

3. Improved Bone Density

As we age, bone density naturally decreases, leading to conditions like osteoporosis. Strength training puts stress on bones, promoting bone growth and increasing density. This helps in maintaining strong bones and reducing the risk of fractures.

4. Better Joint Health and Stability

Strength training strengthens the muscles, ligaments, and tendons that support joints, enhancing joint stability and reducing the risk of injuries. It can also alleviate symptoms of arthritis and improve overall joint function.

5. Enhanced Cardiovascular Health

Although primarily focused on muscles, strength training also benefits cardiovascular health. Regular resistance training can help lower blood pressure, improve cholesterol levels, and enhance overall heart health.

6. Improved Mental Health

Exercise, including strength training, is known to release endorphins—hormones that reduce stress and improve mood. It has been shown to decrease symptoms of depression and anxiety, boost self-esteem, and enhance overall mental well-being.

7. Increased Longevity and Quality of Life

Strength training contributes to a longer, healthier life by reducing the risk of chronic diseases such as diabetes, heart disease, and certain cancers. It also improves physical function, making it easier to perform daily activities and maintain independence as you age.

8. Better Posture and Balance

By strengthening the core and other major muscle groups, strength training helps improve posture and balance. This is especially important as we age, as it reduces the risk of falls and related injuries.

9. Effective Weight Management

Strength training helps in burning calories both during and after the workout due to the afterburn effect, where the body continues to burn calories post-exercise. This, combined with increased muscle mass, makes it an effective strategy for weight management.

Getting Started with Strength Training

If you’re new to strength training, it’s important to start slowly and build up gradually to avoid injury. Here are some tips to help you get started:

Consult a Professional: Our strength classes are perfect for this. Learn the correct form and technique to maximize your workout and reduce the chance of injury. Alternatively, consider personal training sessions as our expert trainers can develop a personalised program to suit your current fitness levels and to achieve your specific goals. View our Class Timetable or check out our Personal Training options

Begin with Bodyweight Exercises: Start with exercises that use your body weight, such as squats, push-ups, and lunges, to build a foundation of strength. Our Fusion class is the perfect introduction to strength training for those new to the gym, returning from injury or looking to expand their fitness journey beyond yoga and pilates.

Use Proper Form: Focus on maintaining proper form to prevent injuries and maximize the effectiveness of each exercise. The trainers in our strength classes will provide guidance on correct techniques so you get the most out of every session.

Gradually Increase Resistance: As you become more comfortable, gradually increase the weight or resistance to continue challenging your muscles.

Include a Variety of Exercises: Incorporate a mix of exercises that target different muscle groups to ensure a balanced workout.

Stay Consistent: Aim to strength train at least two to three times per week for the best results.

Listen to Your Body: Pay attention to how your body feels and avoid overtraining. Rest and recovery are essential for muscle growth and overall health.


Strength training offers a wealth of benefits that go beyond building muscle. From improving bone density and joint health to enhancing mental well-being and cardiovascular health, it’s a vital component of a holistic fitness routine. Whether you’re looking to boost your athletic performance, manage your weight, or simply improve your quality of life, incorporating strength training into your regimen can help you achieve your goals.

Start your strength training journey today with our $9 for 9 day trial that gives you unlimited access to all of our classes and gym floor. Experience the transformative power it can have on your body and mind.

Remember, it’s never too late to begin investing in your health and well-being.

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