Use strength training to help ward off chronic disease

Strength training is best known for building stronger muscles and bones, but the benefits don’t stop there. A review of studies in the British Journal of Sports Medicine found that strength training is linked to lower risk for developing cardiovascular disease, diabetes, and cancer –– and a 10% to 17% lower overall risk of early death. It’s just one more piece of evidence connecting strength training to better health and a longer, happier life.

How does strength training help?

In addition to making everyday tasks like climbing stairs or carrying groceries easier, strength training fosters body reactions that guard against many types of chronic disease:

• Reduces blood sugar. Muscles store blood sugar more efficiently after strength training, helping lower diabetes and heart disease risk.
• Lowers blood pressure. Regular strength training sessions keep heart muscle and blood vessels heathy, easing strain on the cardiovascular system and reducing high blood pressure risk.
• Burns calories. Muscle burns more calories than fat, helping control weight—an important factor in preventing heart disease, diabetes, and cancer. 
• Reduces inflammation. Strength training decreases fat cells that promote inflammation, a driver of chronic disease.

How much is enough?

The review suggests 30 to 60 minutes of strength training per week for the greatest benefit—matching the Physical Activity Guidelines for Americans. Dr. Edward Phillips, associate professor of  physical medicine and rehabilitation at Harvard Medical School, recommends working all major muscle groups twice a week for 30 minutes—or shorter daily sessions. “The benefits are incremental—even once a week is better than nothing,” he says.

Want to stay active for life? Practice sit-to-stands

Strong abdominal, buttock, and leg muscles make it possible for you to get up from a chair and sit down. They also help drive many other activities. Here’s one simple way to strengthen all of those muscles. 

To do a sit-to-stand, sit in a sturdy chair with your knees at a 90° angle. Stand up slowly without using your hands, then sit down. Repeat 10 times per session and do three sessions per week. To make it harder, do the movement with your arms folded. Eventually, try holding a 5-pound free weight in each hand when you stand. 

What if you’re just starting strength training?

Strength training can help people of many ages and fitness levels. Check with your doctor first if you have heart, bone, or balance issues. Beginners can start with light resistance bands and online videos, progressing to stronger bands over time. Other options include trying body weight exercises or free weights. Be sure to work all major muscle groups—arms, legs, buttocks, and core.

Proper technique is important, so it helps to get instruction from a certified physical trainer at a gym or a physical therapist. 

Remember to do warm-ups and cool-downs

A warm-up—like stretching or brisk walking—prepares muscles for effort and helps prevent injury. After training, static stretching keeps muscles supple. Focus on calves, thighs, hips, shoulders, neck, and lower back.

Bottom line: Regular strength training protects against disease and makes daily tasks—like lifting groceries or getting up from a chair—easier. It doesn't matter how old you are or if you’ve lost a lot of muscle from aging and inactivity. Start slow and practice a few times a week. Your body will adapt, and you'll have stronger, more functional muscles to help you stay healthy, active, and independent.

For more weight training tips, check out Strength and Power Training for Older Adults, a Special Health Report from Harvard Medical School.

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