Strength training can prevent injury

Some people feel intimidated by weight lifting, thinking that it is an activity best left to gym rats and body builders. Those dumbbells and barbells seem guaranteed to lead to injury for the uninitiated. So here’s an irony alert: incorporating weight-bearing exercises into a fitness routine can actually help prevent injuries caused by other physical exertion.

Strengthening muscles, bones, ligaments and tendons increases flexibility and improves balance. That has an impact on people of all ages and all levels of activity.

A recent study showed that strength training reduced sports injuries and overuse injuries. When done correctly, it can reduce lower back injuries and prevent stress fractures caused by high-impact activities like running.

Working with weights, or resistance training using body weight or tubing, also increases bone density. That’s good for older adults, especially women, who are prone to osteoporosis — brittle bones that can more easily fracture.

It’s not necessary to train like a professional body builder to get results from lifting weights. Anyone can get stronger by starting slowly with lighter weights (or no weights initially), working on proper form and doing a variety of exercises to work every major muscle group.