Why Everyone Should Resistance Train: An Athletic Trainer’s Perspective
Written By Noah Kippenhan, MAT, LAT, ATC
Certified Athletic Trainer | B.S. Exercise Physiology | M.S. Athletic Training
Resistance training is about much more than building muscle or lifting heavier weights. Strength training can support athletic performance, bone health, metabolic health, confidence, and the ability to remain physically independent as we age.
I’ve been lifting seriously for the last 12 years. I received my bachelor’s degree in exercise physiology and my master’s degree in athletic training, and as I reflect on the importance of lifting weights, it’s remarkable to see the lessons resistance training continues to teach me as I progress and age.
Why I Started Resistance Training
I first got into lifting for the same reason as many high school athletes: I wanted to get better at sports.
I remember a coach telling me early in my freshman year, “You can’t rely on just getting older to make you faster anymore.”
I took that to heart. I started training seriously several times a week and haven’t looked back. What began as an after-school hobby quickly turned into one of the biggest constants in my life.
Like most people, I understood the basic premise: lift weights, get bigger and stronger.
That’s true, but there is much more happening beneath the surface.
The Long-Term Benefits of Resistance Training
When I was younger, I didn't fully appreciate the physiological benefits of strength training beyond building muscle and improving athletic performance.
Resistance training is associated with benefits that can include:
- Increased muscular strength and muscle mass
- Improved or maintained bone mineral density
- Improved physical function and joint health
- Better insulin sensitivity and metabolic health
- Improved balance and stability
- Greater confidence and a sense of accomplishment
- Better physical function as we age
Regular resistance training is also associated with a lower risk of several chronic health conditions and lower all-cause mortality.
In other words, getting stronger isn't only about what you can lift today. It's an investment in what your body may be capable of doing decades from now.
There are mental benefits, too. Tracking your lifts and seeing measurable progress can create a tremendous feeling of accomplishment and confidence.
And, of course, nothing beats coming home for the holidays and having your grandparents marvel at “how strong you’re looking.”
Strength Training Is an Investment in Independence
As I’ve moved into the next chapter of my career working in an orthopedic clinic, resistance training has taken on another meaning for me: independence.
After years of working in high school and collegiate settings, it was eye-opening to see what maintaining strength can mean as people move through different stages of life.
For many retirees and older adults, few things are more valuable than being able to remain independent—living at home, moving comfortably, and completing everyday tasks without constantly needing assistance.
The exercises we perform today can help build the physical foundation needed for those everyday movements later in life.
Think about a weighted box step-up. In your 30s, you might perform it to strengthen your legs or improve athletic performance. Decades later, strong legs can make climbing a flight of stairs easier.
Think about a shoulder press. Today, it might simply be part of your push-day workout. Later in life, maintaining upper-body strength can help with everyday tasks such as putting dishes away in an overhead cupboard.
Squats, carries, presses, rows, deadlifts, and other resistance exercises aren't valuable only because of the weight on the bar. They train movement patterns and develop strength that can carry over into everyday life.
Resistance Training, Bone Health, and Aging
Maintaining strong muscles and bones becomes increasingly important as we age.
Resistance training places controlled stress on the musculoskeletal system, which can help support or improve bone mineral density. Maintaining strength can also support balance, stability, and the ability to perform daily activities.
These qualities become especially valuable later in life, when falls and fractures can have much greater consequences.
You don't have to wait until you're older to start thinking about this.
Building a foundation of strength now is one way to prepare your body for the movements you'll need throughout your life.
You Don't Have to Be an Athlete to Strength Train
One of the biggest misconceptions about resistance training is that you need to be an athlete, bodybuilder, or powerlifter to benefit from it.
You don't.
People train for countless reasons:
- Performing better in a sport
- Building muscle
- Becoming stronger
- Improving general fitness
- Keeping up with their kids
- Maintaining mobility and independence
- Preparing for physically demanding hobbies
- Simply feeling more capable in everyday life
Your reason for training can change over time. Mine certainly has.
I started lifting because I wanted to become a better athlete. Today, I appreciate strength training just as much for what it may allow me to continue doing years from now.
Quality Equipment Makes Consistent Training Easier
I've trained in dozens of gyms and experimented with several different home gym equipment brands. Through that experience, I've been extremely pleased with the quality of Homegrown Lifting equipment.
Building a home gym can make resistance training more accessible and easier to fit into everyday life. Having dependable equipment at home removes many of the barriers that can make consistent training difficult.
We routinely invest money for the future. We invest financially, maintain our homes, and buy vehicles we hope will last for years.
Your physical strength deserves the same long-term mindset.
Investing time in your body now can help you continue doing the things you love later—whether that's playing sports, rucking a deer out of the woods, working around the house, or getting down on the floor to play with your grandkids.
Build Strength for Life
After more than a decade of resistance training and a career studying and working with human movement, my perspective on strength training has changed.
It's no longer just about adding weight to the bar.
It's about building a stronger, more capable body for life.
You don't know exactly what you'll want to be doing 20, 30, or 40 years from now. But maintaining strength gives your future self a better physical foundation to do it.
Start where you are. Train consistently. Progress over time.
Your future self may be very glad you did.
Resistance Training FAQ
What is resistance training?
Resistance training is exercise that requires your muscles to work against an external resistance. This can include barbells, dumbbells, weight machines, resistance bands, kettlebells, or your own body weight.
Is resistance training the same as strength training?
The terms are often used interchangeably. Resistance training describes exercise performed against resistance, while strength training generally refers to resistance exercise performed with the goal of increasing strength.
Is resistance training only for athletes?
No. Resistance training can benefit adults with a wide range of fitness levels and goals. Training can be adapted to an individual's experience, abilities, and objectives.
Why is strength important as you get older?
Muscular strength supports everyday activities such as standing up, climbing stairs, carrying objects, and reaching overhead. Maintaining muscle strength, balance, and bone health can become increasingly important for physical function and independence as we age.
When should you start resistance training?
Strength can be developed throughout life. The appropriate exercises, resistance, volume, and intensity depend on factors such as age, experience, physical ability, and individual goals.
About the Author
Noah Kippenhan, MAT, LAT, ATC is a Certified Athletic Trainer with a bachelor's degree in Exercise Physiology and a master's degree in Athletic Training from Marquette University. His experience includes working with high school and collegiate athletes as well as an orthopedic clinical setting.