Strength Is the most important key to long term health
Why You Should Strength Train
Your life is relatively short, around 80 years, and while physical decline is part of aging, your life is never truly over. Many people reach their 30s or 40s and assume they are past their prime. They accept pain and physical limitations as normal. But the reality is that you still have decades ahead, and how you live those years depends on how you care for your body.
Decline Begins Earlier Than Expected, But It Can Be Delayed
Physical decline begins around age 30, but it does not become unavoidable until much later. Muscle loss starts subtly in your 30s, but significant deterioration typically does not occur until your early 60s. If you begin building and maintaining muscle in your 30s, you can reach 60 with the same muscle mass as an average untrained 30-year-old. This means when decline eventually sets in, you are starting from a much stronger baseline.
Maintaining Muscle Is Straightforward
To preserve muscle mass, you need to:
- Consume enough protein
- Increase protein intake gradually after age 40, as your body becomes less efficient at processing it
- Strength train with a focus on full range of motion and functional strength
Strength and Mobility Work Together
Building large muscles alone is not enough. Without strength, mobility, and a strong mind-muscle connection, those muscles will not serve you well. You risk neglecting small stabilizing areas around joints that are crucial for long-term function. Training for strength with mobility is one of the most effective and accessible approaches.
Minimal Time Commitment, Maximum Benefit
To build and maintain strength:
- Train once every 7 to 10 days
- That adds up to 52 sessions per year
- Each session can be 30 to 45 minutes long
This is a manageable routine. Most people can find 45 minutes in their week.
Aging Does Not Have to Hurt
You can maintain your body as you age and avoid the early effects of decline. The key is knowing what to do, when to do it, and most importantly, understanding why it matters. Strength training gives you the tools to age with resilience and control.
So What Does a Strength Session Look Like?
Keep it simple, choose one exercise per group of muscles/joints in your body.
- Legs
- Back
- Front (think chest, shoulders etc)
- Spine (all of your core, your lower back, ribs, upper back muscles that run down your spine)
Keep repetitions low and effort high, don’t do more than 6 repetitions (6 each side if doing a single sided exercise).
Rest between exercises, it’s not Crossfit, you don’t need to rush. Instead, pair up 2 exercises, do them back to back then rest for a minute.
