The Basics of Strength Training – What You Need to Know
Strength training is an essential part of overall health and wellbeing.
Strength training is sometimes seen as something only athletes or bodybuilders do. In reality, it is one of the most effective ways to support long-term health and wellbeing. As an Osteopath with Personal Training qualifications, I frequently recommend strength training to people of all ages, whether the goal is recovery, injury prevention, injury recovery or simply moving with more ease and confidence.
What Is Strength Training?
Strength training means performing exercises that make your muscles work against resistance. That resistance might come from your own bodyweight, free weights, resistance bands, or gym equipment. Over time, this type of exercise increases muscle strength, endurance, and power.
Why Does It Matter?
Research shows that strength training offers many benefits:
Joint and bone health – stronger muscles support your joints, and resistance exercise helps improve bone density (Howe et al., 2011).
Injury prevention – strength training corrects muscular imbalances and builds resilience, lowering the chance of injury (Lauersen et al., 2014).
Daily function – everyday tasks such as lifting shopping, climbing stairs, or getting up from the floor all become easier.
Rehabilitation – targeted strength work is an important part of many recovery programmes after injury.
How to Get Started
You do not need heavy weights or complex routines to benefit. Simple bodyweight movements such as squats, lunges, push ups, or bridges are excellent starting points. The key is progression: gradually making exercises more challenging so your muscles continue to adapt and grow stronger.
Ideally, strength training should be done two to three times per week, focusing on all major muscle groups. Good technique is essential, which is why guidance from a qualified professional can help you train safely and effectively.
Conclusion
Strength training is not just about building muscle. It is about creating a stronger, healthier, and more resilient body. Whether your goal is recovery, prevention, or long-term wellbeing, strength training is one of the most valuable forms of exercise you can include in your routine.
References
Howe TE, et al. (2011). Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews, (7), CD000333.
Lauersen JB, Bertelsen DM, Andersen LB. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of RCTs. British Journal of Sports Medicine, 48(11), 871–877.
