Strength training is one of the best things you can do for your long-term health, no matter your age or fitness level. It builds muscle and strength, but its benefits go far beyond appearance. 
Regular resistance training improves bone density, reducing the risk of osteoporosis and fractures. It also strengthens the muscles around your joints, improves balance, and makes everyday activities feel easier and safer.
Another major benefit is weight management. Muscle burns more calories at rest than fat tissue, so having more muscle can help support a healthier metabolism. The good news is that you do not need a gym membership or fancy equipment to get started. Bodyweight exercises, resistance bands, or a pair of dumbbells can be enough. Just two or three sessions a week, lasting 30 to 45 minutes each, can make a real difference. The key factors are consistency and progressive overload, which means gradually increasing the challenge of your workouts over time.
When it comes to strength training, there are so many options to choose from, and it can be confusing as to where to start. I decided to consult my fitness pro friends and put it to a vote to come up with the top 3, and the winners are: The Squat, Deadlift, and Overhead Press.  Together they train most of the major muscle groups in the body and build practical, full-body strength.

Getting Started 
Start by warming up thoroughly for a few minutes. Correct form is something you need to concentrate on, rather than going too heavy too quickly. Take time to listen to your body and have adequate rest between sessions (Ideally 48 hours between workouts). When you have finished your strength session, incorporate some long and relaxed stretches before you leave your workout area. 

Squats
The Squat works the quadriceps, glutes and hamstrings while engaging the core and lower back for stability. To perform it correctly, stand with your feet about shoulder-width apart and your toes slightly turned out. Keep your chest up, brace your core, and keep a neutral spine as you lower your body by bending at the hips and knees. Push through your heels to stand back up. Once bodyweight squats feel easy, you can progress by adding resistance with dumbbells or a barbell.

Deadlifts 
The Deadlift is one of the best exercises for building total-body strength, especially in the glutes, hamstrings, back, and core. Stand with your feet hip-width apart and the weight close to your shins.

Hinge at the hips, bend your knees, grip the weight just outside your legs, and keep your spine neutral. Drive through your heels, extend your hips, and stand tall, keeping the weight close to your body. Lower it with control by pushing your hips back first.

Overhead Press 
The Overhead Press is a key upper-body movement that targets the shoulders, triceps, upper chest, and core. Start with the weight at shoulder height, feet shoulder-width apart, and core braced. Press the weight straight overhead until your arms are fully extended, then lower it back down with control. This exercise also helps improve stability, posture, and real-life pushing strength.

Strength training is a simple but powerful investment in your health. Whether your goal is to feel stronger, move better, manage your weight or stay healthy as you age, these exercises are a strong place to begin.

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com 
Get in touch via email at sarahmaxwell@mail.com 
and on social 
@sarahmaxlife