Strength training may sound like an intense, hard-to-perform activity, but it’s not.

After your first workout, your muscles may be more fatigued than they were after other exercise programs – and that’s a good thing because it means you’re creating new fat-burning lean muscle.

Besides its muscle-building benefits, strength training also boosts your body’s health. A small study showed that whole-body resistance training can help reduce chronic lower back pain. Published in the Journal of Strength and Conditioning Research, the study found that men and women who engaged in resistance training for 16 weeks experienced a 60% improvement in pain and functioning. Meanwhile, those who engaged in aerobics training for 16 weeks experienced only a 12% improvement in lower back pain. Besides pain reduction, the people who strength trained also improved in muscle strength, endurance and flexibility, and lost 15% of their body fat.

It’s a no-brainer: Strength training is the key to fitness and overall health!