Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Not all exercise is created equally. That’s an obvious statement, especially given the fact that it is very easy to understand the differences between sprinting and yoga, or dance cardio classes and olympic weightlifting for example. But there is one type of exercising that is one of the the best things you can do for yourself because of its effects on your health, fitness, longevity, and many other things… And that is strength training!
I got a question from a reader of this blog (awesome!) that dives into the topic of strength training. And I am sure glad they asked because we strongly believe in strength training and can’t sing its praises near enough! Here’s what she wrote:
“Hey Coach Darren, I’ve been on several fitness journeys over the years and they’ve mostly revolved around cardio like running or biking. There have been a few times that I worked out in a gym, but I never stuck with it for more than a couple months.
I love to be outside so that’s primarily why I typically would run or bike. But I know that those types of exercises are deficient in that I am not working all the muscles in my body, mostly just my legs. And the odd thing is that even though I felt and got stronger when I worked out in the gym and lifted weights, I still didn’t fully understand the benefits and felt like I’d rather just be outside.
Lately though (since I turned 50), I’ve been hearing a lot about the importance of strength training, especially as we age. I know it’s crucial, but I’d love to understand more about why and how. Can you enlighten me about some of the main benefits of strength training for someone like me? Hopefully once I learn more about it, I can stick with it!”
Absolutely, and I’m delighted to do just that. Her curiosity about strength training aligns with many people’s common quest for a well-rounded fitness strategy that goes beyond cardio. And she also right in that as we age, our bodies naturally undergo changes in muscle mass, bone density, and overall functional strength. This is where the transformative power of strength training comes into play:
- Elevation of daily functionality: Imagine if every task in your daily routine felt effortless. This is the promise that strength training holds, and it goes far beyond just building muscles. As we journey through life, our bodies encounter various demands and challenges – from lifting groceries and playing with our kids to maintaining good posture and managing household chores.
Strength training serves as a dynamic solution to enhance your overall functionality. When you engage in this type of exercise, you’re not only increasing your physical strength but also honing your body’s coordination, balance, and stability. These aspects are pivotal in executing daily activities smoothly and without strain.
These functional benefits of strength training ripple through your life in a myriad of ways. You might notice that the back pain that used to trouble you after a day’s work now rarely makes an appearance. Your newfound strength might even inspire you to take up activities you’ve always wanted to try, like hiking or dancing.
- Preservation of muscle mass and prevention of weight gain: Consider your muscles as guardians of your body’s metabolic rate. As time progresses, the body tends to undergo a natural reduction in muscle mass, potentially resulting in a lowered metabolism and compromised functional strength.
Strength training offers a remedy. It will help you build stronger muscles and help you grow/retain their mass. This can help you burn more calories at rest, effectively triggering an elevation in your metabolic rate. And a higher metabolic rate makes it harder to gain excess weight!
Not to mention that people with strong muscles are generally active because they like to use them in fun activities, which makes it even harder to add body fat!
- Enhancement of bone health and injury-prevention: Think of bones as your body’s architectural framework. Just like a building needs a sturdy foundation, your body relies on robust bones.
Strength training isn’t just about muscles; it applies stress to your bones, making them denser and more resistant to age-related deterioration. This becomes particularly vital as we age, helping prevent issues like osteoporosis and fractures.
Stronger muscles and bones mean more protected joints and a more resilient body in general! Doing strength training isn’t just for fitness; it’s like giving your bones armor to stay strong and healthy.
Embarking on a strength training journey doesn’t require you to become a fitness guru overnight. Begin with bodyweight exercises like squats, lunges, and push-ups. Gradually introduce resistance bands or weights as you grow more confident. The most important thing is that you start AND keep going, so hopefully these tips help that!
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.