Weightlifting for Health: Why Strength Training is a Lifelong Investment (and How to Use Your HSA/FSA to Support It)

What is Weightlifting?

Weightlifting is more than muscle-building—it's a cornerstone of long-term health.. From improving bone density and metabolism to boosting mental health and longevity, strength training offers life-changing benefits at any age. What’s more, your HSA (Health Savings Account) or FSA (Flexible Spending Account) can support your weightlifting journey by covering eligible expenses like fitness equipment, physical therapy, and even gym memberships.

Let’s dive into the incredible benefits of weightlifting and how you can leverage your HSA/FSA to make it an accessible and sustainable part of your health journey.

The Health Benefits of Weightlifting

Weightlifting is one of the most effective forms of exercise for both men and women across all age groups. Here are some science-backed reasons to start strength training today:

• Improves Bone Health: Over 10 million Americans face osteoporosis, with another 44 million experiencing low bone mass. Weightlifting can increase bone density by up to 3% annually, reducing the risk of fractures. Studies show increases in Bone Mineral Density (BMD) of 2.7–7.7% for weightlifters (Pubmed)

• Boosts Metabolism: Every pound of muscle burns more calories than fat, even at rest. For every pound of muscle gained, you can burn an extra 50-70 calories per day, helping to maintain a healthy weight. Each pound of muscle burns approximately 6 calories per day at rest, contrary to the often cited higher numbers. (Stronger By Science)

• Enhances Mental Health: Weightlifting reduces symptoms of anxiety and depression by 20–30%, improving focus, confidence, and discipline. Resistance training’s impact on depressive symptoms ranges from moderate to substantial. (Pubmed)

• Supports Longevity: Strength training reduces the risk of chronic illnesses like diabetes, heart disease, and sarcopenia (age-related muscle loss). A study published in The British Journal of Sports Medicine found that 30–60 minutes of weightlifting per week can lower your risk of all-cause mortality by up to 20%. Engaging in up to 60 minutes of resistance training per week has been linked to a 27% reduction in all-cause mortality risk. (Pubmed)

How to Use Your HSA/FSA to Support Weightlifting

Your HSA/FSA is more than just a healthcare safety net—it’s a tool to support proactive health investments like weightlifting. Here’s how to take advantage:

1. Gym Memberships and Personal Training

• With a Letter of Medical Necessity (LMN) from your doctor, some HSA/FSA plans may cover gym memberships or personal training sessions.
• Tip: Consult your provider to ensure eligibility.

2. Home Fitness Equipment

• Invest in HSA/FSA-eligible tools like resistance bands, adjustable dumbbells, or kettlebells. You may also cover medical-grade fitness trackers to monitor your progress.
• Explore more on HSA/FSA-eligible fitness expenses.

3. Physical Therapy and Rehabilitation

• Strength training often involves recovery, especially for beginners or individuals returning from injury. Use your HSA/FSA to cover physical therapy sessions or recovery aids like foam rollers.

4. Nutrition and Recovery

• Supplements like protein powders and electrolytes may be eligible under HSA/FSA if prescribed by a healthcare provider for medical reasons.

Weightlifting Tips for Beginners

If you’re new to weightlifting, here are a few tips to get started safely:

• Start Light: Focus on proper form before increasing weights.
• Work with a Trainer: A certified personal trainer can help design a program tailored to your goals.
• Listen to Your Body: Rest is as important as the workout itself—overtraining can lead to injury.
• Track Your Progress: Use a fitness tracker or app to monitor improvements and stay motivated.