Strength Training 101: Why Resistance Workouts Are Essential for Your Body and Brain

Strength training isn’t just for bodybuilders or gym enthusiasts, it’s one of the most powerful tools you have for improving overall health, preventing disease, and aging well. From stronger bones and better balance to hormone regulation and cardiovascular benefits, resistance training supports nearly every system in your body.

Chelsea Brubeck, NASM Certified Personal Trainer and Certified Nutrition Coach, shares why strength training is her favorite form of exercise, and why it should be part of your weekly routine no matter your age or experience level.

What Is Strength Training?

Also referred to as resistance training or weightlifting, strength training involves working your muscles against some form of resistance. This could be your own body weight, free weights, machines, or resistance bands.

Brubeck shares that strength training impacts:

• Hormone balance
• Cholesterol adaptation
• Coordination, control, and balance
• Bone density
• Cardiovascular efficiency

But above all, Brubeck emphasizes bone health. Resistance training stimulates the production of stronger, denser bones, helping to prevent osteoporosis, especially in women who are more susceptible to bone loss as they age.

Beyond the Body: Brain Health Benefits

And the benefits don’t stop below the neck. Strength training has also been shown to deliver powerful boosts to brain health, supporting both cognitive and emotional well-being.

Some of the brain health benefits of strength training include:

• Hippocampal growth
• White matter preservation
• BDNF (brain-derived neurotrophic factor) stimulation
• Production of endorphins
• Improved delivery of oxygen and nutrients to the brain

Bodyweight vs. Weighted Resistance Training

Not all strength training involves equipment. Brubeck explains that bodyweight training is a great starting point, especially for beginners or those in a rehab or therapeutic setting. Examples include:

• Bodyweight squats
• Lunges
• Wall sits
• Pushups
• Sit-ups
• Pull-ups (if a bar is available)

However, to progress in strength and gain the full cardiovascular and skeletal benefits, adding external resistance is key over time.

Weighted resistance training can include:

• Dumbbell bicep curls
• Barbell squats
• Cable chest flies
• Dumbbell shoulder presses
• Seated leg extensions and hamstring curls

If you’re working out at home, resistance bands or dumbbells can be easily incorporated into your routine for a more advanced challenge.

How to Structure Your Workouts

If you’re not sure where to start, Brubeck suggests using the “push-pull-legs” split—a simple, effective way to organize your week.

• Push Day: Exercises that involve pushing movements, targeting the chest, shoulders, and triceps
• Pull Day: Focuses on pulling motions, activating the back and biceps
• Leg Day: Squats, lunges, and leg machines to build strength in the lower body

This three-day split is flexible and manageable, especially for those balancing fitness with a busy schedule. Brubeck encourages working with a fitness professional to develop a personalized plan that aligns with your body, experience level, and goals.

Safe and Effective Strength Training Tips

Strength training is incredibly beneficial, but only when done with good form and smart progression. Brubeck stresses the importance of learning from a qualified trainer or coach to:

• Monitor your form
• Prevent injuries
• Choose the right weights
• Track your progress over time

“Ego is probably the biggest thing we wanna worry about when lifting weights,” she says. It’s easy to compare yourself to others in the gym, but lifting too heavy too soon can lead to strain, injury, or burnout. Start light, master your form, and gradually increase your load.

A spotter, either a professional or a knowledgeable friend, can also be a great asset, especially when working with heavier weights.

The Takeaway

Whether you’re just getting started or looking to level up your workouts, strength training should be a core part of your fitness routine. It supports everything from your muscles and joints to your bones and brain.

Bodyweight exercises are a great foundation, and adding weights over time helps build resilience, strength, and metabolic health. With the right guidance, a smart structure, and a bit of consistency, strength training can transform your long-term health—one rep at a time.

To hear more strength training tips, watch our full conversation with Chelsea Brubeck in the video above.

By Alicia Barber Minteer, PhD