Strength Training as an emerging “wellness tool”
We have long heard about the benefits of “cardio type” exercise for heart health. More recently, the benefits of strength training to increase skeletal muscle mass have made a powerful entry. Exercise is the only intervention that has consistently shown any effect on slowing the body-wide aging clock. Of course, other lifestyle factors, like diet and social interactions, are critically important, but an exercise regime including strength training is hands-down the single most important lifestyle change people can make age better. Muscle means strength. Strength means better balance, function, independence, and health span.
However, muscle is so much more than aesthetics and functionality! Muscles shine when it comes to metabolic health.
Muscle is a metabolic organ that determines how efficiently your body burns calories and regulates glucose and protects your long-term health. Skeletal muscle acts as an endocrine organ, releasing powerful compounds called “myokines” that reduce inflammation and improve insulin sensitivity. Large studies and meta-analyses have also consistently show that people who are regularly physically active have a meaningfully lower risk of developing several common cancers, especially breast and colon cancer. In addition, regular exercise strengthens bones, increases lean muscle mass and reduces the “bad” visceral fat. Exercise boosts brain health too: it preserves cognitive function and reduces the risk of depression.
How much exercise is enough?
The American Heart Association and WHO guidelines for exercise continue to punt a minimum of 150 minutes per week of “zone 2” training that gets the heart rate up whilst still allowing you to hold a conversation. Brisk walking, swimming, a slow jog and cycling will do to provide the cardiovascular benefits.
In addition, strength training 2-3 times a week is now etched on to the recommendation list. If this sounds daunting, remember that short bursts of exercise, even 20-30 minutes, will provide massive benefits if performed consistently. You are not trying to “destroy yourself” multiple times a week; you are trying to build a body that is strong, metabolically flexible, and resilient. Progressive overload is key: a training principle in which you gradually increase the stress placed on your body during exercise so that the muscles keep adapting and getting stronger.
Why Strength Ultimately Equals Freedom
Beyond the well-documented health benefits, strength training delivers something far more powerful: freedom. Strength allows people to move through life with confidence — to lift groceries, climb stairs, get up off the floor, play with children and grandchildren, travel independently, and recover faster from illness or injury. These are not athletic goals; they are life goals.
Maintaining muscular strength is one of the strongest predictors of independence as we age. Loss of strength is a major driver of frailty, falls, hospitalisation, and loss of autonomy. In contrast, people who remain strong are more resilient — they cope better with physical stress, heal faster, and maintain quality of life for longer.
Strength also plays a crucial role in protecting against injury and pain. Strong muscles stabilise joints, support posture, and reduce the load placed on vulnerable structures like the spine, hips, and knees. This translates into fewer aches, fewer injuries, and a greater ability to stay active — creating a positive cycle where movement becomes easier, not harder, over time.
There is also a growing appreciation for the role of strength in mental resilience and confidence. Feeling physically capable changes how people perceive themselves and what they believe they can do. Strength training has been shown to improve self-efficacy, reduce anxiety, and enhance overall wellbeing — benefits that extend far beyond the gym floor.
In a world where people are living longer than ever before, the real goal is not simply longevity, but health span — the number of years lived with vitality, independence, and purpose. Strength training is one of the most effective tools we have to protect that health span.
Put simply: strength is not about lifting heavier weights — it is about lifting the quality of your life.
Strength training should be on top of the script-pad for general health and longevity, as the ultimate “polypill.” The great news is, there are quick and effective solutions to meet your strength training needs!
Making Strength Training Simple, Safe, and Sustainable
At SSISA, we specialise in bespoke strength training with a fully-fledged gym, experienced biokineticists and a state-of the art Biocircuit. We translate the science of strength into solutions that are practical, efficient, and accessible for real people. One of the most effective ways we do this is through our state-of-the-art BioCircuit.
The BioCircuit is a fully automated, medically informed strength-training system designed to deliver safe, progressive, full-body resistance training in just 22 minutes. Each machine automatically adjusts to the individual’s body, strength level, and range of motion, ensuring that every session is both effective and appropriate — whether you are new to strength training, returning after a break, or training with specific health considerations.
By removing guesswork, intimidation, and time barriers, the BioCircuit makes consistent strength training achievable. It supports the key goals of healthy ageing: building and preserving muscle mass, protecting joint health, improving metabolic function, and maintaining independence — all within a structured, evidence-based framework.
Why EmpowHer Makes Strength Training Accessible, Safe, and Sustainable for Women
For many women, the biggest barrier to strength training is not motivation — it is confidence, safety, and relevance. EmpowHer was designed specifically to remove those barriers.
EmpowHer is a women-focused strength and wellness programme that recognises the unique physiological, hormonal, and life-stage considerations women face. From perimenopause and menopause to bone health, joint integrity, stress load, and metabolic change, EmpowHer creates a space where women can train with purpose, guidance, and reassurance.
Unlike generic gym programmes, EmpowHer prioritises:
- Safe, progressive strength training that builds muscle and bone without fear of injury or overtraining
- Education and empowerment, helping women understand why strength matters for their longterm health
- Supportive coaching and community, which improves consistency, confidence, and adherence
- Functional strength, focused on real-life movement, posture, balance, and resilience — not aesthetics alone
Strength training is one of the most powerful tools women have to protect against osteoporosis, metabolic disease, loss of muscle mass, and the decline in independence that often accompanies ageing. EmpowHer makes this evidence-based medicine practical, approachable, and sustainable.
By meeting women where they are — and guiding them forward with expertise and care — EmpowHer transforms strength training from something intimidating into something empowering.
Because strong women are not just fitter — they are more resilient, more capable, and better equipped for life.
Strength training should be on top of the script-pad for general health and longevity, as the ultimate “polypill.” The great news is, there are quick and effective solutions to meet your strength training needs!
References:
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- Nuuttila O-P et al. Effects of Low- Intensity Endurance Training on Aerobic Fitness and Risk Factors of Cardiometabolic Health in Working- Age Adults: A Systematic Review and Meta- Analysis. J Med Science Sport 2026; 36: 1-19.
- Westcott, W. Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports 2012; 11: 209-216.
- Stamatakis E, Lee IM, Bennie J, et al. Does strength-promoting exercise confer unique health benefits? A pooled analysis of data on 11 population cohorts with all-cause, cancer, and cardiovascular mortality endpoints. Am J Epidemiol. 2018;187:1102–1112.
- García-Hermoso A, Cavero-Redondo I, Ramírez-Vélez R, et al. Muscular strength as a predictor of all-cause mortality in an apparently healthy population: A systematic review and meta-analysis of data from approximately 2 million men and women. Arch Phys Med Rehabil. 2018;99:2100–2113.
- Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance training and mortality risk: A systematic review and meta-analysis. Am J Prev Med. 2022;63:277–285.
- Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: A systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56:755–763.
