Personal trainer and former York City footballer Christian Fox writes a regular column on how to keep in shape. This week he talks about the importance of "strength training" and how you can start by doing activities at home.

WORDS such as "strength" or "resistance" training can, understandably, put off a lot of people.

However, over the past few years, more and more research has shown sensible strength training produces many health benefits.

I believe every adult should train in this way.

Strength training reduces body fat. Research reveals that adding three pounds of muscle increases our resting metabolic rate by seven per cent, and our daily calorie requirements by 15 per cent.

A standard strength training programme will enable this three pound muscle gain in an eight week period, with 25-minute sessions two to three times a week. Adults who do not strength train lose between five and nine pounds of lean tissue (muscle) every decade, therefore their metabolic rate and calorie requirements will also fall.

One of the biggest advantages of strength training is the role it plays in offsetting the risk of osteoporosis (brittle bone disease) as it helps build bone mass and strength.

Increased glucose metabolism is also an important benefit of strength training because poor glucose metabolism is associated with the adult onset of diabetes.

Sensible strength training has also been shown to ease the pain of osteoarthritis and rheumatoid arthritis.

This is good news because most people who suffer from arthritis need strength exercise to develop strong muscles, bone and connective tissue.

In Britain, five million people experience low back problems each year, so it is advisable for all adults to strengthen their low back muscles through strength exercises. Combining strength and cardiovascular training is an effective way to improve blood pressure readings.

And, aesthetically, strength exercises will tone specific target areas of the stomach, legs, bum and arms.

Whatever you want to achieve will dictate what type of exercises you perform but, for a lot of us, mimicking everyday activities such as squatting down, picking things up, and carrying loads will enable us to breeze through the day feeling energised.

At first, you can start by doing activities at home while watching the TV, using your bodyweight alone.

Go for step-ups, squats, lunges and assisted push-ups which are functional and calorie-hungry exercises.

Sticking to certain principles such as making the training specific, progressive and varied will help keep you motivated and seeing results.

Good luck, and train safely.