The majority of Americans don't do any kind of strength training exercises — no lifting weights, resistance bands, or bodyweight exercises like squats and push-ups.
That's to their detriment, according to the U.S. Centers for Disease Control and Prevention (CDC), which recommends that most adults, including older adults or people with chronic conditions or disabilities, do muscle-strengthening activities at least twice each week in addition to 150 minutes of moderate aerobic activity.
The benefits of strength:
* Weight management. Strength training preserves and builds lean muscle mass, which increases your metabolism and can help you manage or lose weight. Increased muscle mass is also associated with improved insulin sensitivity.
* Bone health. Resistance training and weight-bearing exercise supports healthy bone density and can reduce your risk of osteoporosis.
* Better quality of life. Muscle-strengthening activities make it easier to engage in everyday activities like climbing stairs or lifting heavy objects, and can improve general physical function. Strength training can also help older adults avoid falls.
* Chronic condition management. People with chronic conditions like obesity, arthritis, depression or diabetes can all benefit from strength training.
How to start strength training (with your doctor's approval)
Strength training doesn't have to be complicated or require any equipment — just comfortable clothing and enough space to move around is enough. Choose three to five basic exercises, such as squats, wall push-ups, glute bridges, and step-ups, and perform two to three sets of eight to 12 reps with about a minute of rest between each set.
