What Strength Training Does Best

Strength training provides irreplaceable benefits. After age 30, you lose roughly 3-5% of muscle mass per decade without resistance training, and that loss speeds up to as much as 8% per decade after about 60.

Beyond muscle, strength training increases bone density, reducing osteoporosis risk. It improves insulin sensitivity more effectively than cardio in some studies. It enhances functional capacity — the ability to carry groceries, climb stairs, and move through daily life.