5 Long-Term Benefits of Resistance Training
April 14, 2025
Nowadays, modern life has made it easy to be inactive. On average, people today take about 3,000 to 5,000 steps a day—that’s around 30 to 40 minutes of walking. Since we’re awake for about 15 hours a day, that means we’re sitting or not moving for about 95% of the time. This lack of movement is one of the biggest reasons why chronic health issues are so common today.
One of the biggest reasons people struggle to be more active is time. Even though we’re sedentary, we’re also busy. Between work, family, and daily tasks, it’s hard to fit in exercise. That’s why it’s smart to choose a form of exercise that gives you the most benefits in the least amount of time.
There are many ways to be active—walking, running, swimming, biking, yoga, and more. All of these are better than doing nothing. But if you want the most benefits for your time, resistance training is the clear winner. Here’s why:
1. Improves How You Move
Resistance training helps you move better and with more control. Many people think flexibility is the key, but being flexible without strength can actually lead to injury. Resistance training makes you strong and flexible at the same time, which helps you move safely and easily in everyday life.
2. Builds Muscle
Resistance training is the best way to build and keep muscle. As you get stronger, you keep challenging your muscles, so they continue to grow. Having more muscle protects you from injuries and health problems as you age. In fact, simple strength tests can predict overall health and even life expectancy.
3. Balances Hormones
Lifting weights or doing resistance exercises boosts important hormones like testosterone in men and helps balance hormones in women. These hormones support muscle growth, fat loss, and overall health.
4. Strengthens Bones
Resistance training doesn’t just build muscles—it makes your bones stronger, too. This lowers your risk of bone loss and conditions like osteoporosis. Plus, unlike running or biking, resistance training strengthens your whole body, not just your legs.
5. Speeds Up Your Metabolism
Building muscle helps you burn more calories, even when you’re resting. Other types of exercise, like cardio, mostly burn calories while you’re doing them. Resistance training keeps your metabolism higher all day long. It helps your body stay lean and strong over time.
It Doesn’t Take Much Time
You can get all these benefits by lifting weights or doing resistance exercises just 2–3 times a week for 45 to 60 minutes. No other form of exercise gives you so much in such little time. If you can only pick one type of exercise, resistance training is the best choice. It helps you move better, get stronger, improve your health, and feel better overall. If you’re looking for advice on how to be more active safely, please reach out to Kb Fitness Solutions. Our team of certified fitness professionals will be glad to help you achieve what you are meant to achieve
