Yahoo Lifestyle The real benefits of strength training and how it can help you live longer
While there is no denying the health benefits of barre, yoga and reformer pilates, experts agree that it's critical to incorporate weight training into your fitness routine, especially once you're over the age of 40.
Also known as strength training or resistance training, this practice strengthens your muscles and bones, improves your posture and mobility, enhances your sports performance and helps protect you from injury.
The NHS recommends that adults should aim to do strengthening activities – such as lifting weights (for example, deadlifting or using lighter dumbbells), working with resistance bands or bodyweight exercises – at least twice a week.
When we turn 30, we start to lose muscle mass – as much as five per cent per decade – while our metabolism simultaneously begins to slow down. However, regular strength training can work to counteract this and help to keep age-related weight gain at bay.
What is weight training?
Weight training is a form of strength exercise, which involves moving your muscles against a form of resistance. The practice puts stress on the muscle being trained, causing it to adapt and become stronger.
But it isn't just about lifting weights in a gym, says Louisa Drake, a fitness expert and founder of the Louisa Drake Method. "It's any exercise that makes your muscles work against resistance," she tells Bazaar.
Her protocol combines strength training with "pilates precision, yoga-inspired mindful movement, and cardiovascular conditioning" for a "comprehensive system that not only builds strength but also enhances flexibility, control, and body awareness — transforming how your body looks, feels, and performs," Drake explains.
"Through my method, I incorporate various forms including bodyweight exercises, resistance bands and traditional weights," she continues. "The beauty of this approach lies in its versatility — you can strength-train using dumbbells, resistance bands, suspension trainers (for example TRX), or simply your own body weight."
However, weight training can leave the muscles feeling fatigued, so make sure you allow them time to recover after each workout. This will help improve your overall performance and replenish your body’s energy stores.
Does weight training burn fat?
Yes, but often not directly. “Strength training builds lean muscle, which increases your resting metabolic rate, meaning you burn more calories even at rest," says Bash Rustom, a master trainer at Westbourne Grove’s The Method fitness studio. "It also enhances insulin sensitivity and overall body composition,” he explains. However, sustainable fat loss comes from a combination of factors, including consistency in nutrition, sleep, and recovery – not just exercise alone.
“People often get confused when it comes to fat burning. It’s crucial to understand how the body’s primary energy sources shift depending on the type of exercise,” explains Rustom, breaking it down below:
Strength training primary fuel: glycogen (stored carbohydrates)
Strength training is anaerobic, meaning it doesn’t rely on oxygen to generate energy. Since it’s high-intensity, the body requires quick energy, which comes primarily from stored glycogen in the muscles and liver, not fat.Zone 2 cardio primary fuel: fat (with some glycogen use)
Zone 2 cardio (think a gentle run or bike ride where you can still hold a conversation, using roughly 60-70 per cent of your maximum heart rate) is aerobic, meaning it primarily uses oxygen to produce energy. Since it is low-intensity, the body has time to break down fat for fuel. While some glycogen is still used, the longer the duration, the more the body shifts toward burning fat as the dominant energy source.
For fat loss specifically, Rustom says that combining weekly weight-training sessions with low-intensity steady-state (LISS) zone 2 cardio sessions is highly effective. Zone 2 training optimises fat oxidation, improves aerobic capacity, and supports recovery while keeping stress on the body minimal.
Strength training is, therefore, imperative for long-term fat loss, as it builds lean muscle that leads to increased metabolism and fat burning at rest. “More importantly, it depletes glycogen stores, making the body more likely to use fat for energy in subsequent activities, such as after a zone 2 cardio workout,” says Rustom.
How many calories do you burn through weight training?
Every body differs, so the exact calorie burn varies depending on workout intensity, muscle engagement and individual metabolism.
“Unlike cardio, which provides immediate calorie burn, weight training creates an 'after-burn effect' known as EPOC – excess post-exercise oxygen consumption – meaning your body continues burning calories for hours post-workout,” says Rustom. “On average, you might burn anywhere between 200 to 600 calories per hour, but the real value of strength training lies in the long-term metabolic benefits and improved body composition.”
Benefits of weight training
Aesthetics and weight loss aside, there are plenty of important benefits to weight training.
1/ Improves strength and movement efficiency
“Strength training enhances mobility, balance and posture, helping to prevent injuries and improve daily function,” says Rustom. According to studies, it can also boost bone density and prevent osteoporosis.
2/ Weight maintenance
Since lean muscle increases your resting metabolic weight, regular strength training will help maintain your weight – whatever that may be – when it’s part of a balanced lifestyle.
3/ Improves memory
Research has shown that a bout of strength training can boost long-term memory by around 10 per cent.
4/ Longevity and health benefits
“Muscle mass and VO2 max [the most oxygen your body can absorb and use during exercise] are considered two of the strongest indicators of long-term health. Weight training will help you gain muscle mass while prioritising strength and cardiovascular fitness, which is key to overall wellbeing,” shares Rustom, who recommends The Method’s Blast Class as it targets both markers.
5/ Balances hormone levels
Strength training is especially important for hormone regulation. “Through my recent studies in perimenopause and menopause, I’ve understood how we positively impact our metabolic health through mindful movement and strength work,” says Drake.
“I encourage my clients to practice auto-regulation – monitoring their energy levels, sleep quality, and stress rather than following rigid programmes. Some days you'll feel stronger than others, and that's perfectly normal. The key is learning to adjust your training intensity while maintaining consistency.”
Rustom agrees, adding that strength training also supports mood regulation and improves cognitive function.
Strength training for different abilities and pregnancy
Workouts with weights and resistance can be easily adapted to your needs. “For my clients in their 30s and 40s, we focus on compound movements while prioritising form over weight. During pregnancy, after medical clearance, we modify exercises to support the changing body, paying special attention to the pelvic floor and core stability,” says Drake.
“For clients with specific limitations, we create accessible movements that honour their bodies while building strength.”
Common misconceptions
'Bulking up' is still one of the myths of weight training. “As a woman who's been using strength training for years, I can assure you that developing bulky muscles isn't something that happens by accident,” says Drake. “What does happen is the development of a strong, lean physique that supports hormonal balance through life's transitions – from pregnancy to menopause.”
The Method’s Bash Rustom’s top tips for strength training
Create a structured plan: It’s important to plan training cycles across the year, varying intensity and methods to ensure balanced gains. But keep it simple and focus on full compound movements.
Go gradual: Strength training should be progressive, start with manageable weights and increase as your body adapts; no ego lifts!
Consider full-body training: Unless you’re following a highly specific programme, a well-balanced full-body session three times a week, with exercise variations, will deliver the best results.
Prioritise weak muscle groups: If you have specific muscle imbalances, focus on strengthening them to avoid injuries; this is known as Priority System Training.
Focus on intent and control: It’s not just about lifting heavier weights but also about quality movement, controlled breathing, and full-range activation.
Incorporate mobility and movement patterns: Strength and mobility go hand in hand; including functional movement ensures balance and injury prevention.
Add in cardio: Cardiovascular endurance complements strength training and supports overall athletic performance.
Incorporate zone 2 cardio separately for fat loss: If fat loss is a goal, adding zone 2 training (low-intensity steady-state cardio at 60-70% of max heart rate) into your weekly plan can be one of the most effective ways to optimise fat burning while improving aerobic capacity.
Remember that recovery is key: Strength is built in training, but it develops through recovery. Proper sleep, nutrition and rest are essential for progress.
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