Why avoiding strength training as part of your new fitness regime is a mistake

There’s a big area of fitness that experts say millions of people are ignoring in their new year health-kick: building muscle. Strength training is often far down people’s priority lists, particularly if their main aim is weight-loss, or if the weight section of a gym simply seems alien. But it seems we could be missing a trick. Here are some of the reasons maintaining and/or building muscle is a vital part of overall fitness - whatever your age or gender... fitness at this time of year is only ever a good thing, but he adds: “Jumping headfirst into hours of repetitive cardio isn’t always a good idea.

“Cardiovascular exercise, especially when on a new year health-kick, often involves repeating the same action over and over again, so in other words, producing and absorbing the same forces for multiple repetitions. To do this effectively and safely requires strength.”

What if you could burn fat by lazing around in front of the TV? Well, actually you can - if you’ve done the work in the gym first. “The more muscle mass you have, the higher your basal metabolic rate will be,” explains head of fitness at Fiit (fiit.tv), Gede Foster. Figures vary in different studies but Foster says: “Muscle tissue burns seven to 10 calories daily per pound, while fat burns two to three. So the more muscle you have, the more calories you’ll burn just sitting on the sofa.”

“The people most likely to avoid strength training are women, those trying to lose weight, and the elderly. These are, however, the three populations for which strength training is the most important,” says Worthington.

As people get older, muscles lose strength and mass, known as sarcopenia. Therefore strength training for older people can be particularly important.

“Strength training in women of all ages promotes bone density and healthy hormonal balance,” says Worthington. “Aside from the physical benefits, I find with all my female clients that strength train is very empowering, giving a real and tangible goal of for example completing your first pull up.”

It’s generally acknowledged that having a strong core is better for posture, and a good posture means some people are less likely to have back pain.

Small, light dumbbells are a good place to start but bodyweight exercises - using your own body as resistance instead of weights - can do wonders.

Always seek advice from your own doctor or physio before starting a new training regime, especially if you have a history of injuries or health problems.