by Kerry Taylor
Over the past week, I've met with four people who came to 212 interested in getting started. As we sat down to get to know each other and discuss how we could help them, the same topic kept coming up:
"I'd like to start strength training because I've been told I need to as I get older."
Or...
"My doctor told me I need to start strength training. So here I am."
After hearing this several times in one week, I figured it would be a great topic to discuss this month. First, let's set something straight. Strength training is important at ANY age, and the benefits go far beyond just building muscle or looking better. But today, I want to focus on the benefits strength training provides as we get older.
Here's the great news: Just because we get older doesn't mean we have to get weaker. We have more control over how we age than many of us realize. Strength training is one of the most powerful tools we have to help determine how well we'll move, feel, and function 10, 20, or even 30 years from now.
Here are five reasons why strength training should be a priority in your workouts:
1. You don't have to spend hours upon hours in the gym
One of the biggest misconceptions I hear is that you need to train six days a week for two hours a day to see results. You can, but you certainly don't have to. As we get older, our time gets pulled in a hundred different directions. Between careers, kids, family responsibilities, and everything else life throws at us, finding hours to spend in the gym isn't always realistic. The good news? Two to three well-structured strength training sessions per week can make a noticeable difference.
The key is consistency, proper technique, progressive overload (gradually challenging your muscles), and choosing the right exercise progressions or regressions for your abilities. If you're unsure how to put all those pieces together, consider working with a coach who can guide you. Having someone who understands your goals and abilities can make a tremendous difference.
2. Muscle plays a major role in your metabolism
As we age, we naturally begin to lose muscle mass, especially if we're not doing anything to maintain it. Less muscle can mean less strength, a reduction in the calories our bodies burn throughout the day, and changes in body composition that many people find frustrating.
Ever hear someone say, "I'm doing the same things I did 20 years ago, but I just can't keep the weight off anymore”? There are several reasons that can happen, but maintaining muscle is an important piece of the puzzle. Strength training helps us preserve and build muscle, supporting a healthy metabolism and making it easier to manage our weight over time.
It's not just about losing weight. It's about building a stronger, healthier body.
3. You don't have to feel old
Let's talk about everyday life.
Playing with your kids or grandchildren. Walking up and down the stairs. Carrying groceries into the house. Taking out the trash. Getting up off the floor. These are things we shouldn't have to think twice about. But for some people, these simple activities start to feel like workouts themselves.
Here's the thing: They don't have to.
Strength training helps improve the strength, balance, stability, and overall physical ability we need to handle everyday activities. I always tell people that we're not just training for what happens inside the gym. We're training for everything we want to do OUTSIDE the gym. Whether that's playing golf, traveling, hiking, working in the yard, or simply keeping up with your family, being stronger makes life easier.
4. Stronger muscles help build stronger bones
This topic comes up at least once a week at 212, whether we're discussing someone's goals, talking about bone density, or hearing about a member who took a fall.
As we get older, maintaining bone strength becomes increasingly important, especially for women as they approach and go through menopause. Strength training places healthy stress on our bones, encouraging them to maintain or improve their strength over time.
Why does that matter?
Because stronger bones can help reduce the risk of fractures, and maintaining muscle strength and balance can help lower the risk of falls. We want to be able to move confidently and remain independent as we age.
Think about it this way: The strength you're building today is an investment in the quality of life you want tomorrow.
5. Don't underestimate the mental benefits
This might be one of my favorite benefits of strength training.
There's something incredibly rewarding about accomplishing something that once seemed extremely challenging. Maybe it's lifting a weight you never thought you could lift. Maybe it's doing your first push-up. Or maybe it's simply realizing that an everyday activity no longer leaves you exhausted. Those victories add up. You start walking a little taller. Your confidence grows. You begin to realize you're capable of more than you thought.
Regular strength training can also help improve sleep, reduce stress, and positively impact your overall mood. And those benefits don't stay inside the gym. They carry over into your work, your family life, and how you approach everyday challenges.
Getting older doesn't mean you have to slow down or accept that feeling weaker is just part of life. It means you need to start being more intentional about training your body so you can continue doing the things you enjoy for years to come.
And one last thing...
I can't tell you how many times I've heard someone say, "I need to get in shape before I start working out.” You don't need to be in shape to start. You need to start to get yourself in shape. Don't wait until the end of the year. Don't wait until January 1st. And don't wait until your body starts telling you that you should have started years ago. Start now. Make the investment in yourself. Your future self will thank you.
Until next time, continue to live life 1 degree above the rest.