Best reasons to add strength training to your workout

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Best reasons to add strength training to your workout

We all know strength training is important to general fitness. Here are some of the best reasons to start adding it today.

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Benefits of Strength Training

Strength training recommendations

You probably hear it all the time, “lift heavy,” “add more weight,” “be sure to include some form of strength training.” There’s good reason to this. I’m not saying only lift weights or that you should only lift heavy, but I am saying you should do some strength training.

Strength training should be a regular part of fitness program. The general recommendation is to train all your major muscle groups at least 2 times a week. Furthermore, the American College of Sports Medicine (ACSM) recommends 8-12 reps of various exercises that train all your major muscle groups.

There are a couple ways to go about this. One is to train upper body and lower body on the same day twice a week. The other option is to do a split routine, which is very popular in bodybuilding. A split routine is where you train upper body one day, and lower body another day. The key here to meet the recommendation is to do this 4 times, 2 upper body days and 2 lower body days.

Best reasons to strength train

#1 it’s great for your metabolism. Muscles require energy, meaning you’ll be burning more calories. And not just during your workouts. On average, when we’re inactive, we lose 3-5% of our muscle mass each decade after age 30 which can slow down our metabolism. So keeping muscle on gets more and more important with age.

#2 feeling strong is a real confidence booster. As we build strength, we get and feel stronger.

#3 it’ll help you lean out, and not get bulky (for women in general). I know there is a fear for us women around lifting weights, and Google images probably doesn’t help. But for most women, lifting weights will help get you that toned look (with proper eating too) and aids in fat loss.

#4 it’s great for your bones. Women are at higher risk of osteoporosis. Strength training can help minimize that.

#5 the options are endless. You don’t have to go to a gym to start strength training. You don’t even have to pick up a pair of weights. You can use your bodyweight: pushups, pullups, squats, lunges. You can take up yoga or pilates. Resistance bands are magical and travel well. Of course, you can use weights and grab a pair of dumbbells or kettlebells for at home. You can go to the gym as use the machines and free weights, take fitness classes, sign up for a bootcamp class, or even try Crossfit!

strength training with kettlebells

Photo by Maria Fernanda Gonzalez on Unsplash


Join Fit and Lean Professionals for a fun and effective strength training program with a busy schedule!

Do you strength train? If so, what do you do? If not, how do you plan to start?


Until next time! -Atim

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2 Responses

  1. Laurie
    | Reply

    Hi Atim: I LOVE my strength training classes – we call it Body Sculpting. I started in the late 80’s – my mom said I’d never attract a guy if I bulked up. LOL… It makes me feel so good, and I feel and see my body changing. The classes use free weights and we do upper and lower body work for about 45 minutes. Also warm up, abs, and cool down – total 60 minutes. Some routines have emphasis on upper body, sometimes on lower body, and sometimes light weights w/cardio. I was doing 3 classes a week but in Jan/Feb I’ve swapped out cardio kickboxing for 1 class.

    • Atim Effiong
      | Reply

      Laurie, I have definitely heard that about women lifting weights. But don’t you feel amazing!? I love lifting weights because of how it makes me feel and what it does for my body. You have a great class that you go to! Keep it up!!

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