It sometimes seems like athletic exercise fiends in their 20s are the only ones weight lifting in the gym, but that isn’t the case — and absolutely shouldn’t be either. While that decade of your life is a great time to get into strength training, the truth is that adults of nearly all ages can benefit from pumping a little iron. But perhaps the best part? It might not be as intimidating as you think, and the benefits are well worth overcoming that initial nervousness.
Lifting weights can build muscle, of course, but it can also strengthen your bones, reduce cholesterol, and even decrease your risk of premature death.
“Strength training is the most powerful investment you can make in your long-term health and vitality,” Melinda Hughes, certified American Council on Exercise instructor and founder of the personal training facility The Strength Shoppe, told Nice News, adding, “The ripple effect touches everything: You move better, sleep deeper, think clearer, and handle stress more easily. Whether you’re in your 20s wanting to feel strong and capable, in your 40s balancing a busy life and recovery, in your 60s optimizing longevity, or in your 80s wanting to stay independent and vibrant, strength training meets you where you are and evolves with you.”
So no matter your age, grab a dumbbell (and a Muscle Milk, if you’re so inclined) and join us as we flex on the benefits of weight lifting. And for when you’re ready to give it a go, we’ve also rounded up a few products worth checking out.
Benefits That Go Beyond Building Muscle
Even if we’re not building serious guns, weight lifting can do wonders for our muscles. Here’s why: When we introduce resistance, our muscle fibers tear slightly, forcing them to repair and grow in a process called muscular hypertrophy. Both types of muscular hypertrophy come with benefits — myofibrillar can help us increase our strength and speed, while sarcoplasmic can boost our energy storage and endurance.
And that’s just the warm-up set when it comes to the reasons you should be hitting the weights. As we get older, we lose some of our lean muscle mass, according to the Mayo Clinic. If we don’t build muscle to account for that loss, our body fat percentage will go up. And even for the younger folks, strength training has been shown to aid with fat loss, whether it’s by triggering processes related to fat burning or helping lower obesity risk.
But resistance training doesn’t just put a healthy strain on our muscles. Numerous studies have found that it can help increase bone density and reduce the risk of osteoporosis — a condition responsible for more than 2 million fractures annually, according to Harvard Health Publishing. “By loading the joints and bones with increased load and progressive overload, the cells within the bones respond to the stress,” orthopedic spine surgeon Rahul Shah told Time, adding, “This becomes a good counterweight to the natural changes that occur as we age.”
There are also pros for our heart: One study found that strength training lowered blood pressure in healthy middle-aged and older adults, while another demonstrated that resistance training significantly reduced total and LDL cholesterol levels in a group of premenopausal women. And beyond cardiovascular disease risks, research has also shown that weight lifting may lower your chance of contracting type 2 diabetes by as much as 30%.
It could also extend your lifespan in general. A 2022 study showed that a moderate level of weight training was associated with a lower mortality risk — and when combined with at least 150 minutes of aerobic activity a week, any level of strength training reduced mortality risk by up to 34%.
According to Hughes, lifting weights is about building “capacity” in addition to muscle. “When you train your muscles, you’re strengthening one of your body’s most influential organs,” she said. “Muscle tissue regulates metabolism, supports hormone balance, stabilizes joints, fortifies bones, and improves insulin sensitivity, all of which directly impact how you look, feel, and function every day.”
Plus, strength training can work wonders for your mental health. “There’s a powerful psychological shift that happens when you see yourself getting stronger,” Hughes said. “Every workout is tangible proof that you’re capable of growth and change, and that confidence carries into every area of life.”
Give Weight Lifting a Whirl
If you’re new to the weight rack and resistance training altogether, there’s no shame in starting out small. According to UCLA Health doctors Eve M. Glazier and Elizabeth Ko, lighter weights can help you build endurance while putting less stress on muscles and joints, particularly for older folks. But if you’ve already mastered the 5- and 10-pounders, you may want to try kicking things up a notch.
“Several studies have found that heavy resistance training builds muscle mass and muscle strength in older adults. It’s also been found to preserve long-term muscle function,” the doctors wrote in a July advice column. A 2025 review even declared that “strength training with heavy [to] very heavy loads should be recommended for all older adults.”
Hughes specializes in a specific weight lifting program that The Strength Shoppe emphasizes “anyone (yes really, that includes you) can do.” Called slow strength training, it involves performing each repetition with total control — spending up to 12 seconds lifting a weight and another 12 seconds or so lowering it. Following this method, Hughes’ clients exercise their entire body just once a week for 20 to 30 minutes.
“This intentional pacing keeps the muscles under continuous tension and eliminates the cheating that happens when you move quickly or use inertia,” she explained. “By removing speed and force, you make each moment of the exercise safer and more productive. The muscle, not the joints, does all the work, which means greater strength gains with far less wear and tear.”
But if you’re still hesitant to tackle that first rep, a mindset shift may help you ease your way in. “Approach strength training as a relationship, not a punishment or a performance, but a practice of self-respect,” Hughes said. “The goal isn’t to force your body into submission; it’s to partner with it, to learn how strong, capable, and adaptive it truly is.”
Hughes advised concentrating on “the quality of your attention” instead of the heaviness of the weights, and recommended starting with machines because of their stability. “Focus on consistency over intensity, and remember, your strength is built in recovery, not just in the workout itself. Prioritize rest, nourishment, and patience,” she said.
“Progress is not about doing more — it’s about doing what matters, deeply and well,” Hughes continued. “Every session is a message to your body: ‘I’m paying attention. I’m investing in you.’ That mindset changes everything.”
Dumbbells That Raise the Bar
Recommendations are independently selected by our team but may result in a commission to Nice News, which helps keep our content free.
Check out a few of our picks that pack a heavy punch.
Lightweight Dumbbells by Amazon Basics
Whether you’re just getting started with strength training or happy to stick to lighter weights, these dumbbells have a solid grip (even if your hands get sweaty), are clearly labeled, and come with a stand for efficient storage.
Adjustable Dumbbells by LifePro
These compact, durable weights can easily be adjusted from 5 to 25 pounds, so you can up the ante as your fitness level increases — or switch it up for different types of workouts.
Heavy Dumbbells by Cap Barbell
Featuring a hexagonal shape that prevents them from rolling across the floor, these dumbbells come in weight options ranging from 10 to 120 pounds. Plus, according to Men’s Journal Health & Fitness writer Joe Wuebben, who rated them the best overall dumbbells of 2025, they stay in great shape for years.
RELATED: What Workout Matches Your Personality? Study Links Big 5 Traits to Exercise Enjoyment
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