We all know that weight training builds strength, but its benefits go far beyond how you look and perform in the gym. Before we get into the full list of why you should add some form of weight training to your schedule, here's the headline finding.

Physical strength and movement

Better posture. A lot of us work sedentary jobs where the majority of the day is spent in a chair. Training your back muscles and core encourages you to stand and sit taller throughout the day, supporting your posture in every aspect of your life, not just the gym.

Improved mobility. Weight training doesn't only build strength. It also improves mobility, which becomes increasingly important as we age. You don't need any equipment to start performing squats at home, and the movement takes your hips through a range of motion they don't usually get without training it intentionally.

Better balance. A strong core improves your balance and control in just about everything that you do. Whether you play sports or want to reduce your risk of falls, core strength is the basis to work from.

Stronger bones. It's not only your muscles that get stronger from lifting weights, it builds bone density too. That means fewer fractures and breaks, and a faster recovery if you ever do get injured.

Stronger, more useful muscles. Strength makes everyday life easier: bringing the shopping in, picking the kids up, carrying items up the stairs. It's not something you expect when you first step into the gym, but after a few months you should find tasks that used to feel challenging become that little bit easier. The best part? That continues the longer you train.

Ageing gracefully. Sarcopenia is the age-related loss of muscle mass, but it doesn't have to be inevitable. There's nothing stopping you from picking up a pair of dumbbells at any age, and we've had seniors come to us numerous times looking for a set of weights after their doctor recommended it. Sometimes keeping the mobility that we've taken for granted our whole lives is the most important thing.

Long-term health

Reduced risk of cardiovascular disease. Regular strength training is linked to lower blood pressure and a reduced risk of developing cardiovascular disease. Since the lifestyle of moving more tends to seep into other aspects of your life, like a more conscious diet and better sleep, it's also a gateway into other healthy habits that compound this effect.

Improved brain health. The neurological benefits go beyond mood. Regular strength training is linked to a reduced risk of dying from neurological disease, including dementia, making it one of the most productive habits you can build for long-term cognitive health.

Better sleep quality. A good night's sleep sets us up for a good day, and regular resistance training works to regulate the body's natural sleep-wake cycle, which makes it easier to fall asleep and stay asleep. It can seem counterintuitive at first, but tiring yourself out with a session really can be the best way to wake up feeling rested.

Wellbeing

Improved mental health. There are so many ways that weight lifting supports mental health. Exercise releases serotonin and endorphins, the body's happy chemicals, which contribute to the mellow, calm feeling a lot of people get after a session. Besides that, it also helps by:

• Widening your social circle
• Giving you tangible goals that can be met
• Lifting your mood after personal bests

Improved body confidence. The great thing about strength training is that you don't need to shape your life around it before noticing how much it improves your life. A couple of sessions a week is enough to fit into the standards laid out by the British Journal of Sports Medicine's research, and speaking anecdotally, one session a week is better than none.