That stroke at 75 began at 30 and the diabetes at 56 began at 25. While these numbers might not be precise, the underlying message remains clear: many health challenges we face as we age are the result of the choices we made earlier in life.
But here’s the beauty of life: you have your own unique perspective on what truly matters when it comes to health, happiness, and quality of life. One of my friends always says, “I can take care of my health, but I could get hit by a car on my way out the door tomorrow—so what’s the point?” And you know what? She’s absolutely right. Life is unpredictable. It can be unfair. As one of my favorite financial books wisely points out: “Always give luck a better billing—even when you do everything right.”
Now, let’s face it: some of life’s greatest pleasures can come with serious consequences. But isn’t that part of what makes life so beautiful? The ability to savor moments, even when they come with a little bit of risk? At the same time, you don’t want to look back and realize your health struggles were entirely preventable—especially when you knowingly made choices that led you down that path.
In this series, we’re diving into three essential “medicines” for longevity: strength training, endurance, and movement. Let’s start by focusing on strength training. Today, we’re not just talking about getting stronger in the traditional sense. We’re talking about using strength training to lay the foundation for a life of wellness, so that as we age, we can still live with energy, vitality, and independence.
Independence!
Strength training is about building the muscle mass that helps you perform everyday tasks, like getting out of bed, sitting and standing in the toilet, or simply moving around with ease. In previous articles, we’ve highlighted how movement and joint health directly correlate with longevity. Since all of your joints are surrounded by muscle, every movement you make—whether it’s a dance step or simply walking—relies on strong muscles.
As you age, muscle mass naturally declines, particularly after 30, but the key is to continue building and maintaining your muscles through strength training. This not only helps you stay active longer but also enhances your quality of life in the process.
Boost Your Basal Metabolic Rate (BMR)
You may have heard of BMR—the amount of energy your body requires just to keep functioning. My friend always talks about how strength training boosts BMR because muscles need more energy to maintain than fat does. More muscle means a higher BMR, which is a great thing when it comes to weight loss. By increasing your muscle mass, you’re enabling your body to burn more calories even when you’re not working out.
One of my clients lost 7 pounds of body fat in just one month by simply adding strength training to her routine. Research supports this too—lifting weights can directly increase your BMR, making weight loss easier and more sustainable.
A Lesson in Patience, Discipline, and Consistency
Strength training is more than just physical—it’s a fantastic teacher of life skills. If you’ve ever been sore after a weight session (and if you haven’t, you should try it!), you know that it’s a “sweet pain” that tells you you’re on the right track. It means you’ve pushed your muscles to their limit, and now, they’ll heal and grow stronger.
But here’s the thing: you don’t see results overnight. Strength training teaches you patience, discipline, and the importance of consistency. The same qualities apply in other areas of life, like entrepreneurship or any long-term investment. Sometimes, you have to go through a little pain, be consistent, and trust the process. It’s all about building momentum and knowing that, over time, you’ll start seeing the benefits.
Stronger Bones, Stronger You
Strength training is vital for your bones. The client who lost 7 pounds of body fat also saw an increase in her bone mass. This is crucial as we age. Weak bones are prone to fractures and injuries that can take longer to heal, especially in the hip, wrist, or spine.
As you get older, bones naturally lose calcium and other minerals. But the good news is that strength training can actually help increase bone density, reducing the risk of osteoporosis and sarcopenia (muscle loss due to aging). Regular strength training provides the stress and stimulation necessary to keep your bones strong, so you don’t have to fear a fall as you age.
In conclusion, strength training isn’t just about building muscles for looks—it’s about investing in your future health and happiness. It keeps you independent, boosts your metabolism, teaches you patience, and strengthens your bones for the long haul. So, whether you’re lifting weights, dancing to your favorite tunes, or getting creative with your fitness routine, remember that every move you make is a step toward a happier, healthier you.