Strength: the foundation of movement

Life places thousands of demands on our bodies every day. Whether it's carrying groceries, moving furniture, climbing stairs, gardening, or simply getting out of bed, our ability to meet those demands depends largely on our strength. Building and maintaining strength not only makes the activities of daily life easier, but also supports long-term health, mobility, and quality of life.

Why does strength matter?

Strength is the ability of your muscles to produce force, and it is the foundation of every movement. Every day, your muscles help you overcome resistance, such as gravity, and move efficiently. By building strength, you can reduce the relative effort required to perform activities of daily life.

Unfortunately, as we age, we naturally lose muscle mass and strength. At the age of 35 individuals who do not strength train will see on average a 1-2% loss in strength each year (LeWine). This gradual decline can make everyday tasks more difficult. Strength training helps combat these age-related changes by preserving and building muscle, allowing you to maintain your physical capabilities for years to come.

Benefits of strength training

Increased muscle mass and metabolism

Muscle is more metabolically active than fat tissue, meaning it requires more energy for your body to maintain. Even when you're resting, your body uses calories to support important functions such as breathing, circulation, tissue repair, and muscle maintenance. Because muscle requires more energy than fat, increasing muscle mass can increase the number of calories your body burns throughout the day. Strength training helps build and preserve muscle while supporting fat loss, a process often called body recomposition. As a result, strength training can be an effective tool for improving body composition, increasing overall energy expenditure, and provide long-term weight management

Improved bone health

Bones respond to the stress placed upon them. Strength training stimulates bone growth and helps maintain or improve bone density, reducing the risk of osteoporosis and fractures as we age.

Stronger joints and reduced injury risk

Through strength training you can increase muscle balance and stability to help stabilize the joints. As strength increases, the body is often better equipped to tolerate physical demands, reducing stress on joints and lowering the likelihood of injury during daily activities and exercise. Research has also shown that strength training can reduce pain and improve mobility in individuals who suffer from osteoarthritis.

Better balance and coordination

Strength training improves the ability of muscles and the nervous system to work together. This can lead to better balance, coordination, and body control, all of which are important for fall prevention as we age, and overall movement quality.

Reduced risk of chronic disease

Consistent strength training has been associated with improvements in blood pressure, cholesterol levels, blood sugar control, and overall cardiovascular health. These benefits can help reduce the risk of many chronic diseases and contribute to a healthier lifestyle.

Improved cognitive function

The benefits of strength training extend beyond the muscles. Research suggests that regular resistance exercise can support brain health, improve cognitive function, and help maintain mental sharpness as we age.

Enhanced hormonal health and mood

Strength training stimulates the release of hormones and other signaling molecules that support muscle maintenance, recovery, and overall health. It can also help reduce stress, improve self-confidence, and boost mood through the release of feel-good chemicals in the brain.

Healthy aging and longevity

Strength training can help preserve independence and quality of life as we age. By maintaining muscle mass, bone density, balance, and functional capacity, strength training helps support healthy aging and allows people to continue doing the activities they enjoy for longer.

The bottom line

Strength training is about much more than building muscle. It helps make everyday life easier, supports healthy aging, improves bone and joint health, enhances metabolism, reduces the risk of chronic disease, and promotes both physical and mental well-being. Whether your goal is to improve athletic performance, manage your weight, stay independent, or simply feel better, strength training is one of the most valuable investments you can make in your long-term health. See examples of strength training workouts below.

Sources:

LeWine, Howard E. “Age and Muscle Loss.” Harvard Health, 23 Feb. 2026, www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss-YAQZ7EMP.

“What Does Metabolic Activity Mean?” ScienceInsights, 18 Nov. 2025, scienceinsights.org/what-does-metabolic-activity-mean/.

Demontiero, Oddom, et al. “Aging and Bone Loss: New Insights for the Clinician.” Therapeutic Advances in Musculoskeletal Disease, U.S. National Library of Medicine, Apr. 2012, pmc.ncbi.nlm.nih.gov/articles/PMC3383520/.