Strength training often gets overlooked in favor of cardio, but it’s one of the most important things you can do for your long-term health – regardless of your age or fitness level.
Beyond Building Muscle
While strength training does build muscle, the benefits go far deeper. It strengthens your bones, improves balance and coordination, boosts metabolism, enhances mental health, and helps prevent age-related muscle loss. After age 30, adults lose 3-5% of muscle mass per decade without strength training.
You Don’t Need to Lift Your Heaviest Every Time
Effective strength training doesn’t require maxing out with heavy weights every time. Bodyweight exercises, resistance bands, and moderate weights with proper form all build strength effectively. The key is progressive overload – gradually challenging your muscles over time.
Getting Started Safely
If you’re new to strength training, focus on mastering fundamental movement patterns: squats, hinges, pushes, pulls, and core stability. Working with a qualified personal trainer ensures you’re using proper form and reducing injury risk while building a strong foundation. If you’re new to it and need some guidance, start with 1:1 personal training or working in small groups, rather than getting lost in the crowd.
How Often Should You Strength Train?
For most people, 2-3 strength sessions per week is ideal. This gives your muscles time to recover and adapt between workouts. You can split sessions by body part or do full-body workouts – both approaches work when done consistently.