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High Intensity Strength Training Health Benefits


How Strength Training Can Improve Your Health and Fitness


High intensity strength training is best known for building muscle and increasing strength, but its benefits go far beyond appearance and athletic performance. When performed correctly, challenging resistance exercise can help improve muscular strength, preserve lean muscle mass, strengthen bones, support healthy body composition, improve physical function, and contribute to better long-term health.

Research on resistance training has also found associations with lower risks of cardiovascular disease, diabetes and premature mortality. A major overview of systematic reviews involving more than 382,000 participants found that resistance training was associated with lower all-cause mortality and cardiovascular disease incidence, as well as improved physical functioning.

However, "high intensity" should not be confused with simply lifting the heaviest weight possible. Effective high-intensity strength training is structured, progressive and appropriate for the individual's experience and fitness level.

What Is High Intensity Strength Training?


High intensity strength training involves performing resistance exercises with a relatively high level of effort. Depending on the training method, this may involve heavier weights, challenging repetitions, multiple sets, or working close to muscular failure.

Traditional strength training can use barbells, dumbbells and machines, while resistance training can also be performed with resistance bands or body weight.

The key principle is progressive overload: the muscles must be challenged beyond what they are accustomed to doing.

The CDC recommends muscle-strengthening activity at least two days per week, with exercises involving all the major muscle groups. For health benefits, exercises should be sufficiently challenging that completing another repetition becomes difficult.

High intensity strength training can therefore range from conventional weight training to high-intensity training (HIT) programs that use a relatively small number of hard-working sets.

1. High Intensity Strength Training Builds Muscle


One of the most obvious benefits of high intensity strength training is its ability to stimulate muscle growth.

When you perform a challenging resistance exercise, your muscles are exposed to mechanical tension and other physiological stresses that stimulate adaptation. With adequate nutrition and recovery, the body responds by repairing and remodeling muscle tissue.

Increasing muscular size can provide benefits beyond aesthetics. Greater muscle mass gives you more physical reserve and can make everyday activities such as climbing stairs, carrying groceries, lifting objects and getting up from a chair easier.

Resistance training is particularly important as people age because muscle mass and strength naturally tend to decline. Regular muscle-strengthening exercise can help maintain muscle and strength throughout adulthood.

2. It Increases Muscular Strength


High intensity resistance training can substantially improve your ability to produce force.

Greater strength can improve athletic performance, but it is also valuable for everyday life. Stronger muscles can make ordinary physical tasks easier and may help maintain independence as you get older.

Strength is also highly specific to the muscles and movements being trained. This is why a well-designed program should include exercises for the legs, hips, back, chest, abdomen, shoulders and arms rather than focusing exclusively on the muscles that are most visible.

The current U.S. physical activity guidelines specifically recommend strengthening all major muscle groups.

3. It Helps Preserve Muscle During Weight Loss


Weight loss does not automatically mean that every pound lost comes from body fat. Without resistance exercise, dieting can result in the loss of lean tissue as well as fat.

Strength training provides an important stimulus for maintaining muscle while reducing body fat.

The Physical Activity Guidelines for Americans note that muscle-strengthening activity can help maintain muscle mass during weight loss.

For people trying to get lean while maintaining a muscular physique, resistance training should therefore be combined with an appropriate nutrition program rather than relying exclusively on cardio.

4. It Can Improve Body Composition


High intensity strength training can help improve body composition by increasing or preserving lean muscle while supporting reductions in body fat when combined with appropriate nutrition.

Muscle tissue is metabolically active, and having more lean mass can contribute to a higher daily energy expenditure. However, it is important not to exaggerate this effect. Strength training alone is not a magic fat-burning solution.

For fat loss, total calorie intake, food quality, protein intake, daily activity and consistency remain important.

Research in older adults has found that resistance circuit training can improve body composition, including reductions in body weight and body fat along with increases in lean body mass.

5. It Strengthens Bones


High intensity resistance exercise places mechanical demands on the skeleton as well as the muscles.

Over time, appropriate resistance training can help improve or maintain bone strength. This is particularly important as people get older because maintaining strong bones is an important component of healthy aging.

The Physical Activity Guidelines identify increased bone strength as one of the benefits of muscle-strengthening activity.

Weight-bearing resistance exercises such as squats, presses, rows and other compound movements can provide a useful stimulus to the musculoskeletal system when performed with appropriate technique.

6. It Supports Healthy Aging


One of the most important long-term benefits of strength training is maintaining physical capability as you age.

Aging is associated with reductions in muscle mass, muscle strength, power and physical function. Regular resistance training can help counter these changes.

This can have practical consequences. Being strong enough to climb stairs, carry shopping bags, rise from a chair and perform household tasks contributes to independence and quality of life.

The CDC notes that muscle-strengthening activity can help older adults maintain muscle mass and strength and improve their ability to perform daily activities.

7. It May Reduce the Risk of Premature Death


Perhaps one of the most interesting findings about strength training is its relationship with longevity.

A systematic review and meta-analysis published in the American Journal of Preventive Medicine found that resistance training was associated with a 15% lower risk of all-cause mortality compared with no resistance training. The analysis also found associations with lower cardiovascular and cancer mortality.

Another systematic review and meta-analysis published in the British Journal of Sports Medicine found that muscle-strengthening activity was associated with approximately 10 - 17% lower risks of all-cause mortality, cardiovascular disease, total cancer and diabetes.

These findings are observational associations and do not prove that high intensity strength training itself directly prevents death. Nevertheless, they provide compelling evidence that regular muscle-strengthening activity is an important component of a healthy lifestyle.

8. It Supports Cardiovascular Health


Strength training is not traditionally considered a cardiovascular workout, but resistance exercise can still contribute to cardiovascular health.

Research has found improvements in cardiovascular risk factors among people participating in resistance training.

For example, a systematic review and meta-analysis of randomized controlled trials in adults aged 60 and older with hypertension or prehypertension found that resistance training reduced systolic and diastolic blood pressure.

This does not mean strength training should necessarily replace aerobic exercise. The best overall fitness program generally includes both resistance training and cardiovascular activity.

The CDC recommends adults obtain at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, along with muscle-strengthening activity on at least two days.

9. It Can Improve Blood Sugar Control


Your muscles play an important role in glucose metabolism.

Resistance exercise recruits muscle tissue and increases the demand for glucose during and after exercise. Maintaining or increasing muscle mass can also improve the body's capacity to handle glucose.

This is one reason resistance training is increasingly recognized as an important part of a comprehensive approach to metabolic health.

Current evidence supports resistance training as a useful component of exercise programs for people with type 2 diabetes. The CDC also notes that regular physical activity can help control blood sugar and reduce the risk of complications associated with type 2 diabetes.

People with diabetes or other medical conditions should work with an appropriate healthcare professional when making significant changes to their exercise program.

10. It Improves Physical Function


Being strong isn't just about how much weight you can lift in a gym.

Strength determines how easily you can perform many everyday movements.

Examples include:

Research reviewing resistance training in adults has found improvements in physical functioning, one of the most important outcomes for maintaining independence and quality of life.

11. It May Help Reduce the Risk of Falls as You Age


Falls become an increasingly important concern with advancing age.

Maintaining muscle strength and physical function can help older adults remain capable and active. Strength training can be especially valuable when combined with exercises that address balance, coordination and mobility.

The CDC recommends that older adults combine muscle-strengthening activity with aerobic and balance activities. Regular physical activity can improve physical function and reduce the risk of falls and injuries from falls.

12. It Can Improve Mental Well-Being


Exercise benefits aren't limited to muscles and bones.

Regular physical activity can support mental health, and the CDC reports that physical activity can reduce short-term feelings of anxiety and help improve sleep. Regular activity is also associated with better brain health and a lower risk of depression and anxiety.

Strength training may also provide psychological benefits associated with increased physical capability, self-confidence and the satisfaction that comes from progressing toward challenging goals.

13. It Can Improve Sleep


A demanding workout followed by adequate recovery can contribute to healthier sleep habits.

Regular physical activity is associated with improved sleep quality, while establishing a consistent exercise routine can help support a healthier sleep-wake schedule.

Because high intensity strength training creates significant physical stress, however, more training is not necessarily better. Excessive training without sufficient recovery may interfere with sleep, performance and overall well-being.

14. It Helps Maintain Muscle as You Get Older


One of the biggest challenges of aging is the gradual loss of muscle mass and strength.

Resistance training provides the body with a reason to retain muscle.

This becomes particularly important during periods of inactivity, dieting, illness or aging. Maintaining muscle can help preserve physical function and independence.

For this reason, strength training should not be viewed only as an activity for young athletes or bodybuilders. It can be an important lifelong form of exercise.

High Intensity Strength Training vs. Moderate Strength Training


Does strength training have to be extremely intense to provide health benefits?

No.

This is an important distinction.

The available evidence supports muscle-strengthening activity broadly, rather than suggesting that everyone needs to train to absolute muscular failure.

High intensity training can be useful for experienced lifters, but beginners can make substantial progress with appropriately challenging loads and gradually increasing resistance.

In fact, the CDC's guidance emphasizes performing strengthening exercises at a level that makes another repetition difficult rather than requiring every set to reach absolute failure.

A sensible progression is:

  1. Learn proper exercise technique.

  2. Start with a manageable resistance.

  3. Gradually increase the training challenge.

  4. Allow adequate recovery.

  5. Monitor performance and fatigue.

  6. Increase intensity as fitness improves.

How Often Should You Perform High Intensity Strength Training?


For general health, adults should perform muscle-strengthening activities at least two days per week and train all major muscle groups.

The optimal frequency for an individual depends on training experience, goals, exercise selection, intensity, volume, age, recovery capacity and other physical activities.

A high intensity program does not necessarily require training every day.

Because intense resistance exercise places significant stress on muscles, connective tissues and the nervous system, recovery is an important part of the program.

Some experienced lifters may use full-body workouts two or three times per week, while others may use upper/lower or body-part split routines.

How Many Sets and Repetitions Should You Do?


There is no single repetition range that is best for every person or every goal.

For general muscle strengthening, the CDC describes 8 - 12 repetitions as one effective set and notes that two or three sets may provide additional benefits.

For strength development, hypertrophy, muscular endurance and general fitness, different combinations of resistance, repetitions and sets can be effective.

A high intensity workout could involve:

The most important factor is that the program is appropriate for your goals and can be performed consistently.

Should You Train to Muscular Failure?


Training to muscular failure means continuing an exercise until you cannot complete another repetition with proper technique.

It can be a useful tool, particularly in certain high-intensity and bodybuilding programs, but it is not mandatory for obtaining health benefits from resistance training.

Repeatedly taking every exercise to absolute failure can increase fatigue and may make recovery more difficult.

For many people, stopping when another repetition would be very difficult while maintaining good form can provide an effective balance between training stimulus and fatigue.

Safety Tips for High Intensity Strength Training


High intensity exercise should be approached progressively.

Before increasing training intensity:

People who have been inactive or who have a chronic health condition should be especially careful when beginning vigorous exercise. The CDC recommends consulting a healthcare professional before starting vigorous-intensity physical activity in certain circumstances, including inactivity, disability, overweight or chronic health conditions.

Is High Intensity Strength Training Enough for Overall Fitness?


Strength training is extremely valuable, but it should not necessarily be your only form of exercise.

For comprehensive fitness, combine resistance training with aerobic activity, daily movement and, particularly for older adults, balance and mobility work.

A well-rounded weekly program might include:

Strength training: 2 - 3 sessions per week

Aerobic exercise: walking, cycling, jogging, swimming or another preferred activity

Mobility: regular movement through comfortable ranges of motion

Balance training: especially important for older adults

The CDC recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week in addition to muscle-strengthening activities on at least two days.

High Intensity Strength Training Health Benefits: The Bottom Line


High intensity strength training can provide benefits that extend far beyond building bigger muscles.

A well-designed resistance training program can help:

Research also links regular resistance training with lower risks of cardiovascular disease and premature mortality.

The key is not simply to train as hard as possible. The goal is to apply an appropriate training stimulus, progressively challenge the muscles, recover adequately and remain consistent over the long term.

For most people, consistent and intelligently programmed strength training will produce better long-term results than constantly pushing intensity beyond what the body can recover from.

Frequently Asked Questions About High Intensity Strength Training


Is high intensity strength training good for your health?

Yes. Resistance training is associated with numerous health benefits, including increased muscle strength, improved physical function, stronger bones and better body composition. Research also associates regular resistance training with lower risks of cardiovascular disease and premature mortality.

How many days a week should I do high intensity strength training?

For general health, adults should perform muscle-strengthening activities at least two days per week and work all major muscle groups.

Can high intensity strength training help you lose fat?

Yes, particularly when combined with appropriate nutrition. Strength training can help preserve or increase lean muscle while you lose body fat. It should generally be combined with appropriate calorie control and regular physical activity rather than being viewed as a standalone fat-loss solution.

Does high intensity strength training build muscle?

Yes. Challenging resistance exercise provides a stimulus for muscle adaptation. Progressive resistance training combined with adequate nutrition and recovery can increase muscle size and strength.

Do you have to train to failure?

No. Training to complete muscular failure is not required for general health benefits. Effective strength training can be performed by using challenging resistance while maintaining good technique and progressively increasing the training stimulus.

Is strength training safe for older adults?

Strength training can be highly beneficial for older adults when appropriately prescribed. It can help maintain muscle strength and physical function and may help support independence. Older adults should also incorporate aerobic and balance activities.

Is high intensity strength training better than cardio?

Neither should automatically be considered "better." Resistance training and aerobic exercise provide different benefits. For overall health, combining both forms of exercise is generally a better strategy than relying exclusively on either one.

How long should a high intensity strength workout last?

Workout duration depends on the number of exercises, sets, rest periods and training method. A productive strength workout does not have to be extremely long. The quality of the training stimulus, appropriate progression and recovery are more important than simply spending more time in the gym.

Final Thoughts


High intensity strength training is one of the most effective tools available for developing muscular strength and maintaining physical capability throughout life. Its benefits include much more than increased muscle size.

Whether your goal is building muscle, getting stronger, improving body composition or maintaining independence as you age, resistance training deserves an important place in your fitness program.

The best program is one you can perform safely, recover from and consistently progress with over time.


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Disclaimer

The information presented on this website is intended to be used for educational purposes only. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.