Top 6 Reasons You Need A Strength Training Program

Fourteen years ago, my muscles were so tight that I couldn’t sit on the floor and play with my toddler twins. I was “fit” yet not intrinsically strong and definitely not mobile nor flexible. Now, at age 56, I can get up and down on the floor without using my hands with ease and confidence. Sitting on the floor is commonplace for me and I often meet members there for coaching sessions – yes, on the floor. 

How did I get here? 

When my kids were younger, Bill traveled extensively. I wanted to be able to carry the kids together in case of an emergency until they turned double digits. (Yes, I was a little crazy back then…perimenopause will do that to you!) I decided to prioritize strength training and joint mobility. My focus in these two areas is the reason I can do 10 pull-ups and 25 REAL push-ups and squat my body weight (while holding weight equaling my weight).  

I was a competitive tennis player in high school and college. I ran the beaches of Southern California several days after school each week. I played indoor and beach volleyball competitively. I could throw a mean Frisbee in Frisbee golf. Yes, we have Frisbee Golf courses in Southern California. 

I know…the place is an outdoor paradise. 

Then, after college, I moved to DC and ran out of time that a college student has. So, I used my running to seek alone time from the intense political environment where I worked. I ran the National Mall many days after work from the Capitol to Georgetown and back. When I left the Hill and moved “up the ladder”, I quickly realized I could no longer run after work since “after work” was typically dark and my office(s) were in areas not conducive to running. 

So, I got a personal trainer. This was 25 years ago. 

My life forever changed. I learned the beauty of moving my body in ways it was intended and ways that would be functional and yet uncomfortable.  I learned how strength could be a tool in my life for confidence, stress management and, best yet, to feel strong. 

After I traded in my corporate business suits for workout gear, I slowly began to study the impact of strength training on my body and how it gives us a sense of confidence beyond what we imagined.

This was 2004. 

Almost twenty years later, I am as passionate about strength as I am about anything. Now, I turn my passion for strength as an antidote for men and women as we age. 

I must admit, mastering the way I lift heavy stuff (including my teen children!), and confidently carrying most anything (within reason) has given me purpose and peace with my body. 

Here’s why strength matters for more than just a trim waistline. On our path to wellness, we have to think about all of the components of wellness. One of the most important components of overall wellness, and a key indicator of longevity and vitality, is a consistent exercise routine!

In my thirties and early forties, a strict diet and intense exercise governed my physical wellness. I convinced myself that shrinking my body and waistline, trying to have the physique of my 20s, was the barometer of health and “real fitness.” What I now know is that confidence that comes from strength, from moving like an athlete, and from being about to fulfill daily tasks, like carrying heavy stuff, with ease is what matters way more than the level of “skinny” I achieve.

Strength is everything because our bodies are everything. They are the vessels through which we lead our amazing lives. Lacking strength, agility, and mobility puts obstacles in front of our wellness, and often stalls our ability to enjoy life. For years, I watched my Dad's and my sister’s bodies deteriorate after decades of discomfort with exercise.  

Because living a life full of possibilities is the ultimate goal for me. It took me years, yet once I habitually practiced the Wellness Wheel strategies, I realized we are more than the number on the scale and our measurement. 

Here are the top 6 reasons you need to prioritize strength NOW:

Increased muscle growth, power, recovery, and endurance.

During strength training, our muscles are activated to a greater extent than during low-intensity activities. This increased activation stimulates muscle growth and development. This stimulation causes our muscle mass to increase, and in turn increases the capacity of our muscles to efficiently use oxygen, reducing signs of fatigue. With more muscle mass, we can enjoy more power, more endurance, balanced hormones, and more confidence in our daily movements. 

Increased integrity of bone and connective tissues.

Strength training places stress on the bones, which helps new bone tissue grow. This increases bone density and flexibility. Strengthening our muscles also improves joint stability by strengthening our connective tissues. With strong, solid joints, our risk of injury is reduced and we improve our mobility! The production of collagen is another vital function resulting from strength training. Collagen is important for the strength and flexibility of tendons, ligaments, and cartilage, and can help to prevent injury and promote healing.

Increased metabolism.

Strength training increases muscle mass, which is more metabolically active than fat tissue. What does that mean? Muscle tissue burns more calories at rest than fat tissue, so the more muscle mass you have, the more calories your body will burn at rest. Because strength training is a high-intensity form of exercise that requires so much of our bodies’ energy, we have elevated metabolism for hours after our workouts. 

Reduced rate of injury.

Strength training sharpens our grip and balance and our ability to be what I call nimble or agile when the unexpected occurs. Falls can be debilitating and improving our strength now can prevent an accident from derailing our lives. Depression and loneliness are two of the top effects of a fall. The inability to move depletes our happiness and restricts our ability to function with and spend time around others. Alarmingly, hip fractures are linked to as many deaths per year as breast cancer. 

Statistically, women are more likely than men to retreat to a sedentary lifestyle after a fall. Of course, this makes women more susceptible to depression and isolation due to injury. Strength and balance training is key to mitigating any potential injury, and keeping you on your feet enjoying an abundant and active life.

Increased brain health.

Strength training is vital for brain health! Regular strength training has been shown to improve cognitive function, including memory and focus. It also helps to slow down the age-related decline in brain function, including prevention of dementia, improving mood, and reducing symptoms of depression and anxiety. 

Confidence.

I can’t tell you the last time I accepted an offer to help me carry something heavy. I know it makes others feel good, yet it is incredibly confidence-boosting. We have a saying in our community that strength begets strength. We believe a physically strong body goes hand-in-hand with an emotionally strong lifestyle. 

If you’ve read these 6 benefits and are still not convinced, let’s get a couple of things clear- strength training will not make you look like a bodybuilder. It can actually make you leaner! Strength training helps your body burn calories longer, builds up bone density, and even improves balance.

Want to boost your strength and create a strength-training routine that promotes longevity, balance, and mobility, look no further than my Small Group Concierge Wellness Programs! We are developing a waitlist for the Fall now! Email us at contact@alexandriawellness.com.