Strength Training: A Key to Health and Longevity
“[Strength training is a form of retirement savings]. Just as we want to retire with enough money saved up to sustain us for the rest of our lives, we want to reach older age with enough of a ‘reserve’ of muscle and bone density to protect us from injury and allow us to continue to pursue the activities that we enjoy.”
- Dr. Peter Attia, Outlive.
What is Strength Training?
Is it only for athletes?
Is it only for those who want to “get big”?
Or is it only for those who don’t like to do cardio?
Would you be surprised if I said strength training is necessary for everyone no matter the age?
Lifting weights isn’t just about getting muscular and looking good. It’s about becoming resilient to face the physical demands that everyday life throws at us!
Why is it Important?
As a physical therapist, strength training plays a huge part in how I help my clients rehab from injury and how they can take an active approach to injury prevention. I love to encourage my clients after rehabilitation to continue strength training because it prepares their body the best for their sport/activity, and it has so many other benefits including improved bone strength, improved joint health and better overall metabolic health.
It’s important to continue strength training throughout your life because you naturally begin losing muscle mass and strength as you age if you do not practice strength training regularly. “Without strength training, people can lose up to 30% of their muscle mass between the ages of 50 and 70, and the rate of muscle loss accelerates after 70.” This is detrimental as it can negatively affect your ability to be functionally independent later in life. Performing normal day-to-day tasks such as walking, standing up from the floor and carrying groceries become extremely difficult if you don’t practice strength training during your early years in life.
In addition, strength training throughout your life significantly lowers the risk for early onset disease, disability and all-cause mortality. Grip strength tests and single leg balance tests are used clinically to assess your risk for physical disability later in life. Studies show that you are at higher risk for physical dependency and mortality in older age if you have poor grip strength and if you cannot balance on one foot for at least 10 seconds. Therefore, begin strength training now to better prepare yourself to live life to the fullest in the future.
How to Apply it to Your Life?
The good news is you can get stronger no matter your age! Strength training is accessible and scalable for everyone. Mastering bodyweight exercises is a great place to start and you can do it at home. Pushups, pullups, squats and planks are all great exercises to help build strength. Lifting weights 2-3 times per week in addition to cardiovascular exercise is a great rule of thumb to follow. Keep the exercises the same for several weeks at a time to allow your muscles to adapt and make the strength changes you are after. Just like with anything in life, you need to remember that consistency is key! Nothing worthwhile has a “quick-fix”. You need to put in the work little-by-little, day-by-day and over time you will reap the benefits!
Here at SCOR we want to help you begin this journey or even help you break through a plateau! We offer customized exercise programs built around your specific goals, availability and access to equipment. You can follow along and track your progress using an app on your phone. We are here to help you achieve your health and fitness related goals! Please reach out if you have any questions.
