Why Strength Training?

I have a memory of being at an event with my Dad about 10 years ago, when he was in his early 70s. We bumped into a friend of his, who asked my Dad how he was doing. His response was, "Aging. Period."

It garnered a laugh from us all!

It's something I always come back to when I think of aging, especially as I creep up on 'Freedom 55' next year. We can't avoid the changes that naturally come with aging. Period. Sarcopenia (a decline in muscle mass) and a decrease in bone density occur in all of us over time, but we do have the freedom to choose activities that help us better navigate, and even mitigate, these changes.

As a movement educator with a focus on yoga for most of my 30-year career, I never would have imagined picking up a dumbbell, nor entertained having an 'on screen' presence. A lot changed during the pandemic, including my switch to teaching on Zoom and starting a strength training program of my own. Soon there were heavier weights in my home studio and even a barbell in the basement. At first, I felt so weak, which was surprising! But as my strength progressed, I realized how empowering it was to build capacity, and how necessary this practice was alongside the other movement modalities I taught and enjoyed.  A missing piece I was eager to share!

Having seen a number of loved ones, friends and students deal with life-changing health issues, it's become clear how establishing a baseline of strength is essential for maintaining stability, mobility and independence for as long as possible. Muscle mass is metabolic currency, and strong bones help us avoid fractures if we fall. Although bodyweight exercises are a great place to start, they may not deliver the amount of load necessary to strengthen our muscles and bones in a meaningful way.

Here's the good news! Recent studies show that you don't have to lift the heaviest things to experience gains in strength. As long as you challenge yourself (ie. your last few reps feel hard), using lighter weights with more reps can be as beneficial as heavy weights at lower reps, reducing the barrier-to-entry many of us have when we think about resistance training (or body building!).

Consider the things you lift every day - your groceries, a bag of mulch, a box of kitty litter, your pet, or your grandkids. A well-structured movement practice where we gradually progress our loads so they outweigh the heaviest things we move around in our daily life can make our life altogether easier.

And if you're like me and never counted 'reps' before, it becomes a focus of mindfulness while paying attention to your form, tempo and the possibility of adding just a few more.

I think we all fear being less strong and capable as we age. And although healthy lifestyle habits do not exempt us from frailty and age-related decline, a consistent strength training practice can help us build a foundation of resilience in body and mind for whatever we may face.

So if we wish, and are able, we can carve out a few simple strength training sessions each week, rest for a day or two in between, and do it over & over again. Period!

I look forward to having you join me on this journey.

Andrea