When most people think about weight training, they picture athletes or bodybuilders. But weight training—specifically resistance training—has benefits that extend far beyond muscle definition or strength gains. In fact, resistance training is one of the most effective ways to improve your healthspan—the years of your life that are lived in good health, free from chronic disease.

In places like the Seacoast of New Hampshire, personal training sessions typically range from $50 to $100 each. While it may sound like an unnecessary luxury, the reality is that the cost of not training far exceeds the initial investment. The long-term consequences, both financially and physically, can add up quickly in the form of preventable chronic diseases.

The Hidden Costs of Skipping Strength Training

It’s easy to think of the benefits of resistance training as something that might impact you years down the line, but the long-term consequences of not training add up faster than you think. Chronic conditions such as heart disease, diabetes, osteoporosis, and even cognitive decline can all be influenced by a lack of regular physical activity, particularly strength training.

Let’s take a look at some of the most common chronic conditions in the United States and their associated costs:

1. Heart Disease

   Heart disease is the leading cause of death in the United States. Managing heart disease comes with a significant price tag—a mean of $5,540 per adult treated, which can include medications, doctor visits, and procedures like stents or bypass surgeries. If hospitalizations occur, those costs can soar.

   Strength training helps reduce risk factors for heart disease by lowering blood pressure, improving cholesterol levels, and reducing body fat — all of which support better cardiovascular health. Studies have shown that regular resistance training can reduce the risk of heart disease by up to 40–70%, making it a key preventive measure.

2. Type 2 Diabetes

   The American Diabetes Association reported that individuals with diagnosed diabetes have medical expenditures 2.6x higher than those without, and on average incur annual medical expenditures of $19,736. Strength training directly improves insulin sensitivity, helping the body regulate blood sugar levels more effectively. Moderate strength training and an increase in overall muscle mass have been shown to reduce a person’s risk of developing type 2 diabetes by 32%, and to significantly improve the management of the condition for those already diagnosed.

3. Osteoporosis and Osteoarthritis

   As we age, our bones naturally lose density, and our joints become more susceptible to wear and tear. In fact, half of US adults ages 50+ are at risk of breaking a bone. The average cost for managing conditions like osteoporosis and osteoarthritis can be up to $15,600 per year, which includes medications, physical therapy, and potential surgeries.

   Strength training, especially weight-bearing exercises, is critical for maintaining bone density and joint health. By engaging in regular resistance training, you can slow the natural decline of bone mass and reduce the risk of fractures and osteoarthritis, significantly lowering the need for costly interventions later in life.

4. Cancer

   The costs associated with cancer are substantial—patients typically face $5,000 to $10,000 annually in out-of-pocket costs, even with insurance, depending on the type of cancer and the treatments involved. Costs can include medications, chemotherapy, radiation, and surgery, with some treatments easily surpassing $100,000 in total.

   While strength training can’t prevent all types of cancer, it helps regulate hormones and boosts immune function, both of which play a role in cancer prevention. Regular exercise, particularly resistance training, has been linked to lower risks of developing certain cancers, making it an essential part of a preventative health strategy.

5. Alzheimer’s Disease

   Cognitive decline, including Alzheimer’s disease, poses significant challenges. Individuals with dementia incur higher healthcare costs, averaging $8,216 out-of-pocket annually – more than 3X higher than those without. Engaging in resistance training has been found to improve cognitive function, potentially delaying the onset of cognitive decline and reducing the risk of developing Alzheimer’s disease.

The numbers are clear: while strength training can’t guarantee that you’ll never face health challenges, it's one of the most powerful tools we have to reduce the risk of chronic disease and improve overall well-being. By committing to regular resistance training, you’re investing both in your current self and a future where you’re more resilient, healthier, and better equipped to handle whatever life throws your way.

Ready to start training for long-term health? Reach out to Limitless Fitness gym located in Epping, New Hampshire to get started with a personal trainer who will create a plan tailored to your unique goals and needs. It’s a worthwhile investment in your future self — because prevention is far easier than treatment.

Additional Resources:

1. University of Michigan Institute for Healthcare Policy & Innovation: High out-of-pocket costs hindering treatment of diabetes

2. Alzheimer’s Impact Movement: Costs of Alzheimer’s to Medicare and Medicaid

3. Harvard Health: Exercise & Fitness

4. NIH Study on Insulin Sensitivity: Regular strength training reduces diabetes risk

5. Journal of Sports and Health Science: Time to consider the potential role of alternative resistance training methods in cancer management?

6. Resistance Training: A Valuable Ally Against Alzheimer’s Disease

   Note: The cost estimates provided are approximate and can vary based on individual circumstances and healthcare coverage.