Strength training is technically defined as lifting 60% or more of your 1 rep max, aka the heaviest weight you can perform an exercise at once. For our purposes of at home training, we will focus on traditional strength exercises coupled with endurance to challenge both the neuromuscular and cardiovascular systems. Some health benefits of strength training include stronger bones, increased muscle mass, and a higher BMR. Functionally, strength training isn't just for body builders! Think of strength training as your retirement fund. As we age, our bodies naturally lose muscle mass and bone density. This increases our risk of falls, broken bones, and unwanted injury. So by continually putting into this fund of strength, we're decreasing those risks immensely.