Welcome to Part 4 of our Educational Blog Series! Check out our Part 1 on exercise for Cardiovascular Health, Part 2 on exercise for Bones and Joints, and Part 3 on exercise for Metabolic Health.
Most people know strength training is “good for you.” But what many don’t realise is just how far-reaching the benefits actually are, especially for people dealing with long-term health conditions or returning to work after illness or injury.
Muscle tissue isn’t just about aesthetics or lifting heavy things. It’s metabolically active, protective, and plays a key role in how the whole body functions. Building and maintaining muscle isn’t just for bodybuilders, it’s vital for everyday function, chronic disease prevention, and healthy ageing. The number of physiological benefits may surprise you!
Why Muscle Matters More Than You Think
Muscle isn’t just about power or aesthetics, it’s a vital tissue that supports nearly every system in your body. Building and maintaining muscle becomes even more important as we age, not just to preserve strength and mobility, but to support long-term health in ways many people don’t realise.
- Improved mitochondrial function
Regular resistance training enhances both the number and efficiency of mitochondria, the energy-producing parts of your cells, improving cellular health and energy levels over time.
- Anti-inflammatory effects
Chronic inflammation contributes to many long-term conditions. Strength training reduces systemic inflammation, supporting better immune regulation and recovery.
- Myokine release
Contracting muscle tissue during exercise releases myokines, hormone-like messengers that influence everything from brain health and mood to metabolic regulation and tissue repair.
- Bone density and skeletal health
Lifting weights applies mechanical load to bone, stimulating growth and helping to prevent age-related decline, particularly osteoporosis. This is critical during recovery from illness or periods of inactivity.
- Blood pressure regulation
Consistent resistance training contributes to lower resting blood pressure by improving the elasticity of blood vessels and supporting healthier vascular function overall, a benefit that builds gradually over time.
- Improved insulin sensitivity
Lifting weights increases the uptake of glucose into muscle cells, improving the way your body handles blood sugar. This can reduce the risk of insulin resistance and help manage or prevent type 2 diabetes.
In short? Muscle acts as a reservoir for health.
The Role of Muscle in Recovery & Return to Work
When someone takes time off work due to injury or illness, a decline in muscle strength and function is almost inevitable and often happens faster than expected. What many people don’t realise is that this physical deconditioning doesn’t just lead to a feeling of weakness. It can also contribute to increased fatigue, more pain, or a reduced capacity to manage everyday life, let alone work.
That’s where strength training becomes more than just a rehabilitation tool, it’s a core part of helping someone rebuild their body and confidence. As muscle is restored, people often notice they can tolerate physical demands better, whether that’s lifting, standing, walking, or simply making it through the workday without needing to crash afterward. Muscle also plays a big role in protecting the joints and improving movement control, reducing the likelihood of re-injury once someone is back on the job.
And it’s not just physical. Regaining strength can have a powerful psychological effect. It reminds people of what they’re capable of, improves confidence and gives them a clearer path forward.
As Exercise Physiologists, we use strength training not just to get people back to work, but to help future-proof their bodies against setbacks and give them the tools to keep going well beyond the rehab period.
Final Thought
Muscle isn’t just tissue. It’s a powerful ally in health, resilience and recovery. Whether you’re supporting a client back to work or managing a chronic condition, building strength can be one of the most impactful interventions available.
Author: Tessa Nielsen
#exercisephysiology #exerciserehab #rehabilitation #lifeinsurance #incomeprotection #ctp #workcover #mobile #mobileexercisephysiology #fatigue #mentalhealth #cancer #musculoskeletal #injury #pain #physio #physiotherapy #Sydney #Brisbane #Melbourne #Adelaide #Auckland #Waikato #BayofPlenty #Wellington #Otago #Christchurch
