Why Strength Training Should Be Part of Your Routine

  Most people think of running on a treadmill or spending hours doing cardio when they want to burn fat and lose weight. But science shows there’s a better way. If your goal is to slim down, boost energy, and strengthen your body inside and out, strength training may be the missing piece in your fitness routine.

 Here’s why adding resistance and weightlifting exercises can transform your body and health in ways that cardio alone cannot.

 

You’ll Burn More Fat

Forget the so-called “fat-burning zone” on cardio machines. Research published in Obesity found that weightlifting is actually more effective at reducing belly fat than cardiovascular exercise alone. While traditional cardio burns both fat and lean muscle, strength training focuses more directly on fat loss while helping you preserve and even build muscle. 

This matters because muscle not only shapes your body but also keeps your metabolism running efficiently.

You’ll Torch More Calories—Even at Rest

Believe it or not, you’re burning calories right now just sitting still and reading this sentence. The number of calories you burn at rest is called your resting metabolic rate—and it’s largely determined by how much muscle mass you have. The more muscle you build through strength training, the more calories your body burns throughout the day, even when you’re not exercising. 

As strength coach Holly Perkins, CSCS, explains: “The more muscle you carry, the more energy your body expends doing everything—from brushing your teeth to scrolling through Instagram.” In other words, lifting weights essentially turns your body into a calorie-burning machine around the clock.

You’ll Boost Your Confidence and Mental Strength

Strength training doesn’t just make your muscles stronger—it makes your mind stronger, too. Each time you challenge yourself with a new weight, push through an extra rep, or master an exercise you once thought was impossible, your confidence grows. 

Jen Sinkler, a coach and author, points out that strength has a way of spilling over into every part of life. The resilience and self-belief you develop in the gym can empower you outside of it—whether that’s at work, in relationships, or in daily challenges.

You’ll Become More Flexible

Think strength training makes you stiff? Think again. A study from the University of North Dakota compared traditional static stretching with full-range strength-training exercises and found that strength training improved flexibility just as effectively as stretching. 

The key is to perform exercises through their full range of motion—for example, lowering into a deep squat or fully extending your arms during a chest press. If you can’t yet complete the full motion with heavy weights, start lighter and gradually build up. Over time, you’ll improve both strength and mobility.

You’ll Build Stronger Bones

Your muscles aren’t the only tissues that get stronger when you lift weights. Your bones benefit, too. Each time you perform a strength exercise, the muscles pull on your bones, stimulating bone tissue to grow denser and stronger. 

Holly Perkins explains that this natural stress signals your body to build new bone cells, making your skeleton more resilient. Stronger bones mean a reduced risk of osteoporosis, fractures, and age-related bone loss—making strength training an investment in long-term health.

You’ll Slim Down in Size (Not Bulk Up)

One of the biggest myths about weightlifting—especially for women—is that it will make you bulky. The reality is quite the opposite. Muscle is denser than fat, so even if you gain muscle mass, you’ll likely look leaner and fit into smaller clothing sizes. In fact, many women who start lifting see their dress size drop by one or two sizes even as the scale goes up slightly. 

And building large, bodybuilder-style muscles isn’t easy—women produce only about 5 to 10 percent of the testosterone that men do, which naturally limits extreme muscle growth. To get truly massive, you’d have to dedicate your entire lifestyle to the weight room, which is far from what most people do.

You’ll Protect and Ease Your Joints

Strength training is one of the best things you can do for your joints. By strengthening the muscles around them, you improve stability and alignment, reducing the risk of pain and injury. For example, strong quadriceps and glutes help support the knees, while strong back and core muscles protect the spine. 

As Perkins says: “Proper weight training is the solution to many joint problems. Stronger muscles keep your bones in place, so you don’t have to worry about your knee flaring up during your next run.”

You’ll Become a Better Runner and Athlete

Think running is only about cardio? Stronger muscles actually improve endurance and performance across the board. A strong core helps you maintain proper posture and form while running, preventing fatigue and injury. Stronger legs and arms make your stride more powerful and efficient. 

Plus, since resistance training increases the size and strength of your fast-twitch muscle fibers, it boosts your calorie burn during cardio workouts as well. The result: faster times, longer endurance, and more overall energy for any sport or activity you enjoy.

You’ll Improve Your Heart Health

Cardio isn’t the only way to take care of your heart. Strength training has been shown to improve cardiovascular health as well. In a study from Appalachian State University, participants who performed 45 minutes of moderate-intensity resistance training lowered their blood pressure by 20 percent—comparable to the results from prescription blood pressure medications. 

Regular lifting can improve circulation, lower cholesterol, and reduce overall cardiovascular risk.

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The Bottom Line

Strength training isn’t just about building muscle—it’s about creating a stronger, healthier, and more capable body for life. From burning fat and calories more efficiently, to improving flexibility, bone strength, and heart health, the benefits go far beyond the gym. 

Add to that the confidence boost, the joint protection, and the performance improvements in other activities, and it’s clear: lifting weights is one of the smartest investments you can make in your body and mind.

So the next time you think about skipping the weights in favor of endless treadmill miles, remember this: strength training doesn’t just change your body—it transforms your life.