We’ve long known that strength training is an essential component of a balanced fitness routine. Working out with resistance, whether in the form of dumbbells, bands, machines, or your own body weight, gives you that lean, toned look, helps you stay strong, and can even be good for your heart. But there are many more benefits to be had from implementing a regular strength routine. Even training twice a week for 30-45 minutes can be enough to improve your body composition, posture, bone and joint health, coordination, and ease of functioning in daily life.

Regain Lost Muscle Tone and Rev Up Your Metabolism

Many women find that they gain or have difficulty maintaining their weight as they age, and are often quick to blame a decreased metabolism. What they may not realize is that metabolism decreases with age due to a loss of muscle tissue (a more sedentary lifestyle also contributes). Strength training, therefore, is easily the best way to tap back into your body’s calorie-burning potential.

Though expert opinions differ, it is commonly believed that for every pound of muscle you add to your frame, you can burn as many as 50 extra calories per day, even when at rest. Over time, those extra calories definitely add up, which means you’ll find it less difficult to maintain a healthy body weight. You’ll also notice increased energy and a more toned physique. And it doesn’t matter whether you lift free weights or do lunges and push-ups—as long as muscle is added, you’ll see results.

Strength Training: Not Just for Muscles

In addition to improved body composition, resistance training supports bone and joint health. Postmenopausal women in particular can benefit from regular strength training, as overwhelming evidence has shown that it preserves bone density by retaining calcium within the bones. Those prone to osteoporosis, therefore, can see marked improvement in their bone mass, ideally by lifting weights at least 3 times per week.

Improvements in joint mobility can also be seen, as strength training not only returns movement to stiff, sedentary body parts but also can realign underused muscle groups with overactive ones. Over time, poor posture caused by hours spent hunched over a desk or steering wheel pulls body structures out of alignment: shoulders are pulled up toward the ears, hips are tilted forward. As such, certain muscle groups can become very tight in prolonged unnatural positions and can limit joint movement. A few days weekly of strength training combined with stretching can help correct these muscle imbalances and restore normal alignment.

Improve Balance, Coordination, and Mobility          

A lesser known benefit of strength training is how it can translate to more functional movement in daily life. All of our lives place certain demands upon our bodies where movement is concerned: picking up children, performing housework or yard work, lugging groceries. Working out with weights in ways that mimic functional movement can actually make these activities easier and lessen the risk of injury. Squatting, for example, can make it easier to get down onto or up from a low seat, while core exercises to strengthen the deep abdominal muscles can help prevent pulling back muscles while raking leaves.

Similarly, resistance training can indirectly help to prevent injury by improving coordination and balance. Combining shoulder presses with lunges or performing dumbbell curls while standing on one foot will challenge the body in ways to which it isn’t accustomed. As a result, the skeletal, joint, and muscle systems as well as the nervous system will adapt to these novel stimuli, making it easier to respond to other sudden or unfamiliar movements, like tripping over a curb or falling down while dancing.

Finally, strength training is a fantastic confidence builder—growing stronger or more coordinated, or being able to perform movements you weren’t sure you’d be capable of, can lead you to attempt more physically demanding tasks both inside and outside of the gym. Maybe you’ll try a new group exercise class, or join a recreational sports league, or simply walk up that flight of stairs you never thought you’d be able to conquer. Maybe you’ll simply be happier with the way you look and feel. Either way, the psychological benefits of strength training are practically enough to outweigh the physical ones.

Structure of a Strength Workout

While the specific exercises you’ll select will depend on your personal goals, preferences, and experience level, nearly all exercisers aiming for fat loss and increased strength and stamina can adhere to the following guidelines:

• Plan to strength train at least 2-3 days a week for at least 30 minutes apiece (ideally followed by 20-30 minutes of cardiovascular exercise like walking or cycling).
• Before beginning a strength routine, warm up with 5 minutes of cardio exercise followed by 5 minutes of dynamic warm-up, where you’ll mimic the movements you’ll be performing in your workout with little or no weight, and passive stretching.
• Aim for 2-3 sets of 12-20 repetitions for each exercise. When 20 repetitions can be reached on all sets with only moderate effort, it’s time to increase your weight, shorten your rest periods between sets, or modify the exercise for increased difficulty (trying push-ups on a bench, for instance, instead of on your knees).
• Arrange your exercises in small groups known as circuits: Choose 2-4 movements to do back-to-back with little to no rest in between, then rest for a minute and repeat the round of movements for a second and (optionally) third set.
• Choose full-body, multiple-muscle movements like squats and presses wherever possible over sitting on machines. You’ll burn more calories as well as keep your core muscles engaged.
• Don’t rush—movements should always be controlled. It should take about 2 counts to lift, a pause, and 4 seconds to lower each contraction.

Finally, if you’re inexperienced or just unsure of what exercises will be best for you, consult a certified fitness professional who will be able to craft safe, effective, and personalized workouts.