4. It Strengthens Bones Where They Break Most
Osteoporosis prevention is more than calcium and walking. The LIFTMOR trial (2017), a landmark study in Osteoporosis International, showed that women with low bone mass who performed high-intensity resistance and impact training twice weekly for 8 months saw significant
gains in bone density at the spine and hips—the areas most prone to fracture.
And they did it safely, under supervision, with no increase in injury risk.
You don’t need
to train intensely to benefit—but using resistance to load the bones in the right places makes a measurable difference.
5. It Boosts Mood & Confidence
Beyond the “feel-good” endorphins, strength training builds something deeper: self-efficacy—the belief that you’re capable and strong.
In a 2018 meta-analysis published in JAMA Psychiatry, researchers reviewed over 30 clinical trials and found that resistance training significantly reduced symptoms of depression, even in people without a formal diagnosis. The consistent, measurable progress made during training gave participants a stronger sense of control and optimism.
That feeling doesn’t just help you at the gym—it improves how you face everything else in life.
