Strength Training Is the Key to Long Term Health and Vitality

One of the most powerful tools for long-term health and vitality is often overlooked: strength training.

Lifting weights or using resistance-based exercises isn’t just for bodybuilders it really is a game-changer for anyone who wants to stay strong, active, and independent as they age. 

And now, more than ever, research is showing that women and older populations stand to benefit the most.

As we age, we naturally lose muscle mass, a process known as sarcopenia. This starts as early as our 30s and accelerates over time if we don’t actively work to maintain strength. 

Losing muscle doesn’t just affect how we look it impacts metabolism, mobility, joint health, and overall energy levels.

Research shows that resistance training is the most effective way to preserve and build muscle as we get older. 

Unlike cardio, which primarily improves cardiovascular health, strength training directly combats muscle loss, keeping you stronger, more mobile, and better able to enjoy daily life.

This Matters Even More for Women and Older Adults

For decades, fitness culture steered women away from lifting weights, promoting the myth that they’d get "too bulky." But science has completely debunked this idea. In fact, strength training is one of the best ways for women to improve their health, especially during and after menopause.

• It boosts metabolism because more muscle means a higher resting metabolic rate, helping with weight management
• It supports bone health increasing bone density, reducing the risk of osteoporosis
• It balances hormones by helping to regulate blood sugar and insulin, improving energy levels and reducing the risk of diabetes

For Older Adults

• It reduces fall risks as stronger muscles mean better balance and coordination
• It improves joint health helping support and stabilizes joints, reducing arthritis pain
• It increases independence because strong allows you to maintain an active lifestyle for longer

How to Start Strength Training

The great news? You don’t need to spend hours in the gym to see results. Just 2-3 strength workouts per week can lead to massive improvements in your health.

Some Simple Strength Ideas Can Include

• Squats or Sit-to-Stands are great for building leg and core strength
• Push-Ups or Chest Press help build upper body strength (can modify to knees or against a wall)
• Rows or Resistance Band Pulls helps maintain posture and prevent back pain
• Deadlifts or Hip Bridges are great for strong hips, glutes, and lower back
• Planks or Farmer’s Carries engage the entire core and improves stability

If you’re completely new to resistance training, start with bodyweight exercises or light resistance bands, and gradually progress to dumbbells or kettlebells.

The Key to Long-Term Success is to Make it Sustainable

The biggest mistake people make with strength training?

They go all in for a few weeks, then stop. The key is consistency.

• Find a routine you enjoy which might be lifting weights or using resistance bands
• Start small and progress gradually you don’t need to lift heavy from day one.
• Get support from a coach to develop structured program

No matter your age or fitness level, it’s never too late to start strength training. The benefits go far beyond aesthetics because it’s about feeling strong, capable, and full of energy for life.

If you’re unsure where to start, let’s chat! I offer personalised training plans designed to help you build strength in a safe and effective way, tailored to your individual needs.

If you to get started? Drop me a message and we can arrange to have a chat about how to move forward.