Everyone knows that exercise is good for them. But, if your aerobic activities aren’t balanced by proper strength training, you will be missing out on a key component to optimal health. Strength training can be beneficial for all age groups, as long as it is done properly, safely, and with proper form.

With proper technique, strength training is not dangerous for growing bodies. Strength training for these growing bodies is not the same thing as powerlifting, weightlifting, or bodybuilding. However, these children wanting to participate in a strength training program must have the emotional maturity to accept and follow directions, which is why it is generally accepted that children should stay out of the weight room and focus on exercises that they can do with their own body weight until they are mature enough to grasp how important it is to have proper technique and safety in the weight room. Once they have matured these adolescents should not be focused on high intensity weightlifting, rather strength training for them refers to “a systematic program of exercises designed to increase an individual’s ability to exert or resist force” (ACSM). It is recommended by the American College of Sports Medicine (ACSM) that, 

“Although there are no scientific reports that define the optimal combinations of sets and repetitions for children and adolescents, one to three sets of six to fifteen repetitions performed two to three times per week on nonconsecutive days have been found to be reasonable. Beginning with one set of several upper and lower body exercises that focus on the major muscle groups will allow room for progress to be made. The program can be made more challenging by gradually increasing the weight or the number of sets and repetitions. Strength training with maximal weights is not recommended because of the potential for possible injuries related to the long bones, growth plates, and back. It must be underscored that the overriding emphasis should be on proper technique and safety — not on how much weight can be lifted” (ACSM). 

There are many benefits found pertaining to children and adolescents involved in strength training, but we must remember we are not talking about power lifting with children rather exercises that they are able to perform without lifting weights. Jayanthi Murahari states that for children, “Moderate intensity strength training can help mineral deposits in the bones, thus increasing bone density. It improves motor skills and actually enhances sports performances. Introducing strength training at the pre-puberty stage helps girls develop the strength required for sports and, in the long run, prevents osteoporosis. In fact, studies show that children who participate in strength training programs have a lower risk of injury compared to children who do not participate” (Murahari). It is also to be noted that strength training programs may not only increase the muscular strength of children and adolescents, but it may also enhance fine motor skills and sports performance. Strength training may also decrease the likeliness of sports injuries by increasing the strength of tendons, ligaments, and bone (ACSM). 

As we mature into adulthood it is still very important to continue strength training. The Mayo Clinic states that “Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age””(Mayo Clinic). Strength training is especially important in reducing your risk of osteoperosis by developing strong bones, controlling your weight, reducing your risk of energy, boosting your stamina, and managing chronic conditions. Strength training is even more essential as we grow elder. 

Strength training with the elders can also help to maintain the integrity of the bones, improve balance, improve coordination, improve mobility, and can even help to reduce the signs and symptoms of many chronic diseases, including arthritis. The Centers for Disease Control and Prevention states, “Scientific research has shown that exercise can slow the physiological aging clock. While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong. Strength training does. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density” (CDC). It is very essential for older adults and the elderly to strength train. The CDC states that, “There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain, and depression” (CDC). As people age, poor balance and flexibility are a major contributor to broken bones. This can result in disability and complications. Strength training is especially helpful in restoring balance which can lead to the reduction of falls. The CDC mentions that, “Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility and balance, which decrease the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training” (CDC). Also, another health concern for elderly women is that post-menopausal women can lose 1-2% of their bone mass annually. The Journal of American Medical Association in 1994 showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70. (CDC). Strength training is also important to maintain a healthy state of mind, to improve sleep quality, and for better cardiac health.

Clearly, strength training can benefit almost everyone. Anyone wanting to better their lifestyle and be in optimal health should definitely consider adding strength training into their weekly routines.