Tips on using strength training to improve overall health

Regular weight-bearing exercise builds up stronger bones and counteracts the development of osteoporosis.Training with weights is suitable for all ages and particularly good for people over the age of 55, who have the most to gain from increasing their muscle strength. Strength training has many advantages, from improving the ability to carry out everyday chores to alleviating depression and anxiety.

• You won't need to go on a diet. Toned muscles increase calorie burn, so even when you're resting, your body is using about seven per cent more energy and reducing the possibility of weight gain.
• Strength training helps to prevent osteoporosis by increasing bone density and reversing bone loss, just as weight-bearing exercise such as walking or jogging does.
• It is also great for lower-back health. Toned abdominal muscles support the lower back, reducing the risk of spinal injury.
• You'll notice the improvement in your capacity for aerobic exercise. Strengthening the muscles you use for walking, for example, will allow you to up the ante and improve your pace or take on more challenging terrain.
• Excess body fat will be reduced. However, don't be disappointed if the scales don't reflect this loss. Your weight may not change because the muscle you're building is heavier than the fat you're shedding.
• Your internal health will improve. Strength training helps to lower cholesterol and triglyceride levels (the forms in which most fat exists in the body), lessening the risk of heart attack.
• This type of training also helps the body to process blood sugar more efficiently, lessening the risk of diabetes and benefitting people with insulin resistance.
• With greater strength and increased flexibility, you'll find you suffer from fewer muscle and joint aches and pains.

Tip: Regular weight training will increase bone density by up to two per cent every year, regardless of age or sex.