Strength Training

Resistance training builds muscle, bones, and mental resilience. It increases metabolism 7% long-term, reverses aging at the cellular level, and is the most effective intervention against sarcopenia.

Why this habit matters

  • Physical: Strength training increases bone density by 1-3% per year, prevents muscle loss (sarcopenia), and boosts resting metabolism by 7% long-term.
  • Mental: Resistance training reduces anxiety by 20% and depression by 27%, comparable to medication for mild-moderate cases. Improves sleep quality by 23%.

Related habits