The Surprising Benefits of Strength Training

Strength training is often overlooked in favour of cardio, but you’re missing out on some serious benefits if you’re not lifting weights. Whether your goal is to build muscle, improve endurance, or stay healthy, strength training should be a staple in your routine.

Strength Training for Everyone

No matter your fitness goal, getting stronger will help you achieve it. If you’re a runner, for example, improving your squat or deadlift will help you generate more force with every stride, reducing energy expenditure and improving endurance. Strength isn’t just for bodybuilders; it’s a fundamental part of fitness.

How Do You Get Stronger?

There are countless methods to build strength, but one rule remains the same: you must consistently challenge your body with a stimulus it isn’t used to. This means gradually increasing resistance, adjusting variables like grip and stance, and incorporating new movements over time. Without progression, your body has no reason to adapt.

Where Should You Start?

Beginners can make rapid strength gains by lifting weights at around 60-70% of their one-rep max. However, as you progress, simply adding weight won’t be enough. Advanced lifters need to train at higher intensities (above 90% of their max) while manipulating training variables like rest periods, tempos, and movement patterns.

A few effective strategies include:

Changing grips or stances to target different muscle fibres.
Resistance bands or chains are used for added tension.
Incorporating explosive movements like plyometrics.
Implementing cluster sets or wave loading to break through plateaus.

Strength Training Beyond the Gym

Strength training isn’t just about lifting heavier weights but improving functional strength. Everyday tasks become easier, from carrying shopping bags to moving furniture. Plus, stronger muscles protect your joints, reducing the risk of injuries and improving overall mobility.

The Muscle Building and Fat Loss Connection

One of the most significant benefits of strength training is its effect on body composition. Muscle is metabolically active, meaning it burns more calories even at rest. While cardio burns calories during a workout, strength training boosts metabolism for hours afterwards. This makes it one of the most effective ways to maintain a lean physique.

Bone Health and Longevity

As we age, maintaining bone density becomes crucial. Lifting weights stimulates bone growth, reducing the risk of osteoporosis and fractures. Strength training also supports balance and coordination, which can help prevent falls and injuries later in life.

Mental Benefits and Confidence Boost

Lifting weights isn’t just about physical gains—it’s a huge confidence booster. Seeing progress in your strength builds self-belief and resilience inside and outside the gym. Plus, strength training has been shown to reduce anxiety and depression by releasing endorphins, the body’s natural mood elevators.

Our Classes Can Help

At Foundry, our training approach is designed to maximise strength, endurance, and overall fitness.

Personal Training (PT): The foundation of your training. Small group PT sessions help you build strength, mobility, and confidence through structured, progressive programming.

Fitness Classes: Designed to supplement your strength training with high-energy, cardio-focused workouts that enhance endurance and burn extra calories.

We’ve streamlined our classes into two key formats:

SWEAT: Bodyweight movements and cardio intervals to boost heart health and endurance.

HYBRID: A combination of strength endurance training using functional equipment like kettlebells and dumbbells combined with cardio elements.

These sessions ensure you can balance strength and cardio effectively, making your training more efficient and results-driven.

Strength Training for Long Term Fitness and Health

Strength training is more than just lifting weights—it’s about creating a stronger, healthier, and more resilient body for the long term. Whether you want to improve sports performance, maintain mobility as you age, or feel more capable in your daily life, lifting weights should be a non-negotiable part of your routine.

The benefits extend beyond aesthetics. Building strength supports joint health, prevents injuries, improves metabolic function, and enhances overall quality of life. It’s a lifelong investment in your physical and mental well-being.

If you’re unsure where to start, visit one of our Foundry gyms. Our expert coaches can guide you through a structured plan that fits your goals and lifestyle, ensuring you train effectively and sustainably.