Strength training (also called resistance training) is the name for any exercise that uses resistance weight to work a muscle or a group of muscles to the point of fatigue. As the muscles recover, they build strength and endurance. Strength training not only helps build muscles, but develops strong bones and joints as well. Most experts agree that 2 to 3 times per week for strength training is recommended with one full day of rest in between workouts. In the elderly, strength training is believed to help reverse muscle loss.

Strength training includes weight lifting or the use of exercise bands (e.g., bench press, curling and shoulder press) as well as the use of body weight resistance exercises (e.g., push-ups, crunches and pull-ups). Strength training builds muscle mass, which is an important part of staying fit. Because muscle burns calories even at rest, greater muscle mass helps regulate weight by increasing the body's metabolism. In addition, strength training increases bone strength, reduces the risk of osteoporosis and improves the stability of the joints. Building muscle mass also helps the body regulate weight and reduce the level of body fat.

Unfortunately, many people have difficulty sticking to a strength-training program. People drop out because they feel too sore to continue or they are frustrated at what they perceive is a lack of progress. They may try to do too much too soon and cause injury or excessive soreness. Or, they may become bored with doing the same exercise the same number of repetitions at each workout.

The correct weight for strength training should produce fatigue during the last repetition in each set. People who can complete all the repetitions of the last set without developing muscle fatigue should progress to higher resistance or more weight.