​​​​​​​​​The 3 parts of fitness are flexibility, aerobic training, and strength training. All are important when developing a well-rounded fitness program.

What are strengthening activities?

Strengthening activities help build your muscle mass and strengthen your bones by using resistance to exercise a specific muscle or muscle group. You can use your body as resistance, like with exercises such as pushups and sit-ups. You can also use external resistance, like with exercises that use resistance tubes (elastics), free weights, or weight machines.

It is recommended that adults age 18 to 64 do strength exercises at least 2 times every week. Learn more about Canada's 24-Hour Movement Guidelines for Adults (18 to 64 Years).

Why is strength training important?

In Canada, many adults spend over half of the hours they're awake at work. This means many people sit for a good part of the day. People also sit a lot at home and while they're driving. When people are sitting, their muscles are relaxed. This can lead to loss of muscle mass which can impact a person's quality of life.

There are number of health benefits to strength training, which include:

• building the strength you need to complete daily tasks such as carrying groceries, shoveling snow, or walking up stairs
• maintaining bone density and reducing the risk of osteop​orosis
• raising your body's metabolic rate, which supports good sleep, healthy weight, and recovery
• helping to reduce the risk of chronic diseases
• improving thinking and learning skills as well as supporting your mood

Getting started

If you want to start strength training but feel intimidated, you are not alone. Talk to a certified exercise professional or your healthcare provider if you're not sure what kinds of exercises to do. Here are some tips to make your first time successful:

• Have equipment that helps you be comfortable and safe. Start with shoes, a towel for sweat, and clothes you can move in. Make sure to have water for drinking.
• If you are going to a gym or fitness facility, ask the staff for a tour or for information about gym etiquette, like how to clean equipment when you are done with it.
  
• Make strengthening exercises part of your routine when you're getting ready for any activity or sport.
• Start slowly and ask a certified exercise professional to help you get started safely.
  
  

You can do strength training at home or in a gym. Here are some options for resistance:

• Body weight: pushups, pullups, planks, lunges, and squats
  

• Resistance tubing: provides resistance when stretched. You can buy these at most general stores, like dollar stores.
• Free weights: barbells, dumbbells, or soup cans
• ​Weight or cable machines: usually found in a fitness facility, but can be purchased for your home as well​​