A vast majority of people neglect strength training exercises, such as weightlifting, using resistance bands, or practicing bodyweight exercises like squats and push-ups. However, overlooking this type of exercise has consequences, as highlighted by the U.S. Centers for Disease Control and Prevention (CDC), which advises most adults, including seniors and those with chronic conditions or disabilities, to engage in muscle-strengthening activities at least twice weekly, along with 150 minutes of moderate aerobic activity.

The merits of strength training are numerous:

Weight management: By preserving and building lean muscle mass, strength training enhances metabolism, aiding in weight management. Additionally, increased muscle mass correlates with improved insulin sensitivity.

Bone health: Activities such as resistance training and weight-bearing exercises foster healthy bone density and mitigate the risk of osteoporosis.

Enhanced quality of life: Engaging in muscle-strengthening activities facilitates everyday tasks, such as stair climbing and heavy lifting, thereby improving overall physical function. Moreover, it can help older adults prevent falls.

Management of chronic conditions: Individuals with conditions such as obesity, arthritis, depression or diabetes can all find relief through strength training.

Initiating a strength-training regimen, with approval from your healthcare practitioner, need not be daunting. Only simple attire and adequate space are needed. Opt for three to five fundamental exercises, such as squats, wall push-ups, glute bridges and step-ups, and perform two to three sets of eight to 12 repetitions, with a minute rest between sets.