Strength Training Ranks High for Goals

While cardio often burns more calories during a workout session, strength training's advantage lies in the "afterburn effect." Known as excess post-exercise oxygen consumption (EPOC), this process means your body continues to burn calories for hours after you've finished lifting. Building muscle through resistance training also boosts your resting metabolic rate (RMR). This is because muscle tissue is more metabolically active than fat, meaning the more muscle you have, the more calories your body burns at rest, even on days you don't exercise. For longevity, the benefits are significant. Research shows that as little as 30-60 minutes of strength training per week is linked to a 10-20% lower risk of early death. One study focusing on older adults found that training just twice a week was associated with 46% lower odds of death from any cause. The greatest longevity gains appear to come from combining strength training with aerobic exercise. This combination can lower the risk of dying by 41% to 47% compared to being inactive. Strength training also acts as a defense against age-related decline. It increases bone density, which reduces the risk of fractures and osteoporosis, and improves balance, helping to prevent falls. Beyond bones and muscles, resistance training helps prevent or manage chronic conditions like heart disease and type 2 diabetes by improving blood pressure, cholesterol profiles, and insulin sensitivity. Some studies even suggest it supports brain health by improving blood flow and reducing inflammation.