Imagine this: you’re lifting a heavy box at home, or maybe you’re playing with your kids, and you suddenly feel the strain, questioning, “This wasn’t always so hard was it?” Or perhaps you’ve watched a parent or loved one struggle with simple movements as they’ve aged. The strength we take for granted can slip away if we don’t actively work to keep it, and it affects everything – from climbing stairs to carrying groceries and even just getting out of a chair.
Strength isn’t just for the gym. It’s the invisible force that helps you pick up your child, load up your car, and maintain your balance on icy sidewalks. When we think of strength training, it’s easy to picture gym enthusiasts lifting barbells, but in reality, strength is foundational to keeping us capable and resilient in everyday life. And as we age, building and maintaining strength becomes less of a choice and more of a necessity for living independently and fully.
We all know someone who’s faced the “I used to be able to do that” moment. Strength helps us turn that into “I still can.” It’s about building a foundation that supports every aspect of physical and mental health, enabling us to do the things we love – not just now, but for years to come.
1. Strength Builds Fitness from the Ground Up
Strength is at the foundation of everything we do. Whether we’re lifting groceries, pushing a lawnmower, or chasing after our kids, strength keeps us moving efficiently and safely. Building strength gives us resilience – the kind that helps prevent injuries and keeps our bodies capable and adaptable as we go through life. (Check out CrossFit Journal’s “Foundations” article for a deeper look at this foundational aspect.)
2. Getting Stronger Builds and Maintains Muscle Mass
As we get older, our bodies naturally lose muscle – a process called sarcopenia. This can begin as early as 30 years old (weird how that coincides with when folks typically start “feeling old” huh?) and increases steadily as we age. Without intervention, this loss can lead to decreased mobility, loss of independence, and even a higher risk of injury. Strength training is one of the most effective ways to counteract sarcopenia and maintain muscle mass, especially as we age. Studies show that regular resistance training can preserve muscle and improve overall quality of life as we get older.
3. Muscle Mass Means a Higher Calorie Burn (Even at Rest)
Strength training builds muscle, and muscle tissue is more metabolically active than fat. This means that the more muscle you have, the higher your resting metabolic rate (RMR), which is the number of calories you burn just to keep your body going. Strength training helps create a sustainable calorie burn that doesn’t depend on constant high-intensity exercise. It’s an investment that pays off over time.
4. Strong Bones, Stronger Future
Strength training doesn’t just work on muscles – it also benefits bones. Resistance exercises help increase bone density by creating a small, controlled amount of stress that strengthens bones over time. This is particularly important as we age since stronger bones reduce the risk of fractures and improve longevity. The National Osteoporosis Foundation even highlights strength training as one of the best methods for keeping bones healthy.
5. Strength Builds Mental Resilience, Too
Beyond physical gains, strength training has a profound effect on the mind. Regular training builds confidence and resilience, teaching us to push through tough moments. The discipline it takes to lift, improve, and stay consistent translates into other areas of life, like work, relationships, and personal growth. For more on this check out our blog on training and stress management here.
Avoiding the Trap of “Strength Training but Not Really Strength Training”
It’s easy to fall into a routine that looks like strength training but doesn’t quite deliver the results. Doing the same exercises over and over at a comfortable weight or intensity feels productive, but without increasing the challenge over time, your body won’t adapt further.
True strength training involves progressive overload – gradually adding weight, increasing reps, or increasing range of motion to push your muscles to adapt. It can feel uncomfortable, but this is where the real benefits happen. When you make sure to add that little bit of extra stress to your muscles, you’re telling your body it needs to get stronger, building the foundation you need to keep progressing.
Ready to Start? Here’s How.
You don’t have to dive into heavy lifting to get the benefits of strength training. If you’re new to it, start with bodyweight exercises or resistance bands – these are effective and accessible for anyone. Here’s a simple workout to get started:
- Squats – Great for building lower-body strength and core stability.
Regression: Try sitting down to a chair and standing back up to help with stability and range of motion.
Instructional Video: Bodyweight Squats - Push-Ups – A classic for upper body and core, adaptable for all levels.
Regression: Start with push-ups on your knees or against a wall to build strength before going to the floor.
Instructional Video: Push-Ups - Planks – Core-focused and builds total-body endurance.
Regression: Begin by holding the plank position on your knees instead of your toes, keeping your core engaged.
Instructional Video: Plank - Resistance Band or Dumbbell Rows – Perfect for back and shoulder strength without weights.
Regression: Try seated band rows to decrease resistance, focusing on squeezing the shoulder blades together.
Instructional Video: Resistance Band Rows - Lunges – Engages legs and core, great for balance and coordination.
Regression: Use a wall or chair for balance, or start with a stationary split squat to reduce complexity.
Instructional Video: Lunges
Less is more when you’re starting out. There’s no need to rush into high volume. As you practice consistently, you’ll earn the ability to add more reps and sets over time. With each session, you’re also developing body awareness and refining technique, which makes every rep count. Consistency is what matters most, so keep it simple and focus on showing up.