Celebrating 20 Years of Discover Strength
Discover Strength opened 20 years ago today. To celebrate, I want to share 20 evidence-based reasons to strength train.
Over the past two decades, the research supporting resistance training has exploded. What was once viewed primarily as a way to build muscle has now emerged as one of the most powerful interventions for improving overall health, function, longevity, and quality of life.
Here are 20 reasons to strength train today:
1. Strength Training Improves Heart Health
This broad benefit includes reduced resting blood pressure, improved blood lipid profiles, and increased pliability of our blood vessels. Strength training isn’t just for muscles — it’s powerful medicine for the cardiovascular system.
2. Strength Training Improves Cognitive Function
A recent review concluded that no other form of exercise has such a positive impact on brain function in aging adults. Resistance training appears to support memory, executive function, and overall cognitive performance.
3. Strength Training Makes Us Stronger
We can produce more force, move better, and increase function in daily life. As we age, we naturally lose muscle strength — a condition known as dynopenia — but strength training helps slow and reverse that decline.
4. Strength Training Enhances Flexibility
The latest large meta-analytic studies conclude that strength training is just as effective as stretching programs for increasing flexibility. Strong muscles often become more functional and mobile muscles.
5. Strength Training Increases Bone Mineral Density
Research demonstrates that we can improve bone density using light, moderate, or heavy resistance. This is critically important for reducing fracture risk and maintaining independence as we age.
6. Strength Training Improves Running Economy
Long-distance runners who strength train are better able to maintain efficiency and fatigue resistance late into endurance events like marathons.
7. Strength Training Builds Lean Muscle Tissue
Resistance training stimulates muscle protein synthesis and helps preserve or increase lean muscle mass — one of the most important predictors of metabolic health and physical function.
8. Strength Training Increases Metabolic Rate
Following a workout, metabolic rate can remain elevated for up to 72 hours. Research suggests calorie expenditure may increase by 5–9% after training — and even more when workouts are performed with high intensity.
9. Strength Training Reduces Chronic Pain
Research consistently supports resistance training for reducing chronic low back pain and symptoms associated with arthritis.
10. Strength Training Improves Sleep Quality
Better sleep quality and improved sleep efficiency are common benefits associated with regular resistance exercise.
11. Strength Training Improves
Balance and Reduces Falls
Interestingly, we don’t necessarily need to practice balancing to improve balance. Simply strengthening the legs significantly improves stability and reduces fall risk.
12. Strength Training Supports
Cancer Patients and Survivors
Resistance training has demonstrated meaningful benefits for patients undergoing cancer treatment and for individuals navigating survivorship and recovery.
13. Strength Training Improves
Maternal and Fetal Health
Appropriately prescribed resistance training during pregnancy has been associated with positive outcomes for both mother and baby.
14. Strength Training Improves Glucose Regulation
Strength training improves insulin sensitivity and glucose control, with benefits that can persist for up to 24 hours after exercise.
15. Strength Training Reduces Pain Sensitivity
Following exercise, many people experience reduced pain sensitivity — a phenomenon known as exercise-induced hypoalgesia.
16. Strength Training Reduces
Anxiety and Depression
A growing body of research supports resistance training as a powerful tool for improving mental health and reducing symptoms of anxiety and depression.
17. Strength Training Stimulates Myokine Production
Muscles release microscopic proteins called myokines during exercise. These proteins encourage communication between organs and contribute to broad health-protective benefits throughout the body.
18. Strength Training Improves
Lifespan and Healthspan
Muscle strength and lean muscle tissue are among the strongest predictors of longevity and reduced mortality risk. Strength training doesn’t just help us live longer — it helps us live better.
19. Strength Training Improves
Professional Performance
When we feel physically stronger and more energized, we often perform better professionally. Strength training can improve confidence, focus, energy, and resilience in demanding work environments.
20. Strength Training Makes Us More Resilient
Life is beautiful. Life is also hard. Strength training teaches us how to push through discomfort, stay disciplined, and build resilience. This one may be harder to quantify scientifically — but I’m pretty convicted about it.
On a selfish note… the best parts about leading Discover Strength over the last 20 years have been being surrounded by a great team and great clients. I’m pretty sure we have the best team in our industry. I’m 100% convinced we have the best clients — not just in our industry, but of any business in any industry.
Thank you for being part of the last 20 years.
I hope you are looking forward to your next workout as much as I am.
