Take a moment to imagine the future you. What do you want daily life to feel like? What activities do you want to be involved in, and most importantly, what physical abilities do you want to maintain?
Perhaps it’s the desire to play effortlessly with children or grandchildren, carry groceries inside with ease, or simply feel good in your own body; regardless, if you’d like to be active, energized and able-bodied, the time to prepare is now!
It’s not a secret that strength training is a vital piece of overall health, but did you know it is also a piece of the longevity puzzle? In fact, a 2024 study published in Biology has proven that strength training for 90 minutes or more per week can slow down biological aging and increase life expectancy by almost four years!
According to Harvard Health, our muscle mass decreases by 3-5% each decade, starting at age 30. Unfortunately, decreases in muscle mass can lead to increased incidences of falls, bone breaks, increased fat mass, metabolic disorders, cognitive impairment and cardiovascular disease.
Strength training (using resistance like body weight, free weights, machines, bands etc.) at least two days a week for all major muscle groups can combat these negative effects by preserving the muscle you have and helping you build more. Not to mention, you’ll reap benefits such as enhanced metabolism, stronger bone density, cardiovascular health, improved brain function, enhanced balance, less stress and an overall better quality of life. Investing in strength training today helps ensure you can do the things you want in the future, whenever you choose and with more freedom.
For best results, you’ll want to strength train all major muscle groups (chest, back, legs/glutes, shoulders, arms and core) at least twice per week, move in all planes of motion (front to back, side to side and rotational) and utilize the primary movement patterns (squat, lunge, hinge, push, pull and carry) within your training. Be consistent, patient and embrace the challenge — progress happens over time.
by Megan Petriello
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