I’ve started to realize that sometimes people just want one answer.
I used to be so wishy washy with answers, because nothing in this life is 100% sure. But sometimes when people ask me for my advice, I’ve realized it’s ok to give it!
Something I get asked in my professional and personal life is what habit would be the healthiest to start up. “If I had to change one thing that would have the greatest impact on my health, what would it be?”
I used to say something vague, like it depends on the individual’s situation. Although true, that response is entirely unsatisfying.
So, I’m going to tell you what I think the answer to that question is:
Start strength training.
(Unless you smoke. Then the answer is to try to quit smoking, and get help as needed.)
I think strength training has the best return on investment for your health, if you had to choose just one healthy habit to adopt in 2024.
Let me explain.
Strength training literally makes you stronger. More capable. More resilient. Able to handle anything that comes your way. Able to tackle challenges, and tackle other healthy habits that can improve your life.
I love the feeling I get when I’m able to lift more than the week before. I wish I could pass that feeling on to everyone. It’s the feeling of satisfaction, where your hard work has paid off. The feeling that you’ve accomplished something good and worthwhile.
Of course, there are numerous other benefits that come along with strength training. Healthline points out many of them in this article. But here’s my take on why strength training is such a valuable addition to your life:
1. It makes daily life easier
Carrying grocery bags, picking your kid up off the floor, gardening, helping someone turn over in bed, kneeling down to pet a dog… all of it is easier when you strength train.
I remember getting my strength back post-partum. It was a long journey, and I was progressing so slowly that I thought I was getting nowhere. But one day, I didn’t need help to put our big stroller in the car. It felt great to be able to do something tangible like this after working on my strength.
2. It makes you feel better
Strength training (and exercise in general) improves mood and self-esteem. I feel great after lifting some weights at the gym; I sleep better and I feel more energized throughout the day. I also feel awesome knowing that I did something so tough earlier that day.
Further, something I think gets overlooked is that working out regularly and seeing results creates trust with yourself. It tells yourself that you’ll follow through with hard things. That you can do hard things in the first place. That self trust is incredibly valuable.
3. It’s the ultimate anti-aging tool
All the fancy skin care products and expensive supplements in the world don’t compare to strength training for anti-aging benefits. As we age, our bones/muscles/brains get… weaker. Strength training makes them stronger.
Plus, although I don’t have a research paper to back this up, people who strength train look younger than people who don’t. Especially if you look at older adults.
That’s what I want. I want people to question how old I am as I’m doing pullups in the gym when I’m 65.
4. It relieves pain
This is an overlooked benefit of strength training. For people living with chronic pain, like in osteoarthritis or back pain, being active and getting stronger has been shown to improve function and alleviate pain. Here’s a Cochrane review about it.
I don’t have chronic pain, but I’ve been experiencing more pain as I get older. However, after I hit the gym, any pain I had feels better. Maybe this is endorphins, or maybe it’s that my muscle soreness overpowers the other pain sensations I had. Either way, I’m here for it.
In the same vein…
5. It lowers the risk of injury
This 2018 review shows that strength training lowers injury risk for acute and overuse injuries. This makes sense – your tendons, muscles, ligaments, and bones all get stronger in various ranges of motion.
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There you have it. My answer to what one healthy habit I recommend starting in 2024.
If you’re interested in strength training for the first time, I recommend these resources:
I hope this helps, and let me know what one habit you think gives people the highest return on investment for health!
Stay well friends,
-Dr. Kuhnow
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