I wish I could come out of the screen and ask you why this title made you open this blog post. As general as "strength training for life" may sound, this might be one of the most important posts I've ever sat down to write. It's easy to type into google "the benefits of strength training" but what's harder to articulate is the way strength training will improve your life, your entire life.
As many of you know, I am a runner and a lifter (and yogi and adventuer...). I am a lot of things, but I'd say running and lifting are my identitiy. I started running at the mere age of 15 and never unlaced my runnning shoes. I started lifting as soon as I decided to become a personal trainer, but "lifted" well before that (if you call p90x lifting). It's something I've done almost every day for the last 15 years. Over half my life has been spending time in a gym or a running trail. Because of this "identity" I've created for myself, I've gotten to see fifteen years of changes. And although that doesn't sound like much, it's quite a lot. Aging has been probably easier for me because I lift, but the biggest changes in my exercise routine has also been due to aging.
Before we get into how you should strength train across your lifespan, let's get into the benefits of strength training for any age:
#1 Increased strength and muscle
This no-brainer outcome of lifting deserves the number one spot because it is literally what will happen to you if you lift weights no matter what age. Yes, the speed at building strength my slow and may look different, but I have trained clients as young as 14 to as old as 73 y.o that have no-doubt built strength through lifting weights. By building strength and muscle, you will find that every day tasks like lifting your luggage overhead in an airplane or lifting a grandchild become extrodinareily easier. Not only does lifting weights improve your functionality in this world, but your risk of everyday injury will decrease. Prone to falls? Building strength will decrease the impact of falls and help with proprioception, increasing the liklihood you catch yourself.
#2 Improved body composition
Body composition is made up of your skeletal system (bones, organs), fat, muscle, and water. Clearly we cannot change our organ weight or water retention; but fat and muscle are factors that can either improve our longevity or hinder it. Let me explain; if your body composition is higher in fat and lower in muscle, you'll be at risk for diseases associcated with obesity (type two diabetes, cardiovascular disease, heart disease, to name a few). But if you switch the ratio of body composition to high muscle, low fat... the exact opposite will take place. You'll have an extremely low chance of developing these diseases. And to be frank, you'll look better. A lean and strong individual tends to move around this world with more confidence, more drive, and vitality.
#3 Faster metabolism
Individuals with higher muscle mass have a higher metabolism. This means, their body burns more calories at a faster rate than those who are under-muscled. These people can easily eat more food without putting on bodyfat, simply becasue their muscles serve as a "storage vessel" for glycogen. This is used as energy when needed.
#4 Performance Enhancing
I want to spotlight how muscle can improve performance, specifically to my runners. Every runner I work with gets a customized training program that includes strength training. During their lifting session, they prioritize core strength, joint stability, single-leg strength work, and upper body for symmertry. And each of these clients not only become stronger, more efficent runners.. but they become faster at their sport. Their muscles have adapted and increased their endurance capability, just as cardiovascular system has done during their runs.
There are so many other outcomes to strength training including:
longevity
sleep + recovery
focus + cognition
mental health + joy
work ethic + desire to achieve
.... and so much more.
Now you may be sitting here thinking, "I can't lift like those kids at the gym! I'll hust myself!"
Not to fear.... at all. You don't need to lift like "those kids at the gym". You need to lift according to your phase of life, what will make you stronger day-to-day, and to achieve any physical goal that is realistic and attainable. This will look different accoss the age spectrum. But alas, as I give away free (and extremely valuable) content, I am going to provide you with basic strength training skills across the age spectrum.
Please be aware that these are suggestions and not a personal exercise prescription. If you are new to lifting, have prior injuries, or have medical concerns... please work with an experienced trainer to get more hands-on attention.
Strength Training Across Your Lifetime
Age 10-17
At this age, body awareness is the most important concept when it comes to lifting weights. Many kids are expereiencing changes and growth during this time. Movements tend to be awkward, their activity level slows as school becomes more demanding, and injuries become a bit more risky during sport. I have found training this age to be an extremely rewarding part of my personal training journey, because I get the opportunity to instill joy, excitement, and confidence in these young kids. If they leave every session feeling strong, powerful and happy... I have done my job. Because I know that this is going to be something they do for a very, very long time.
What to focus on in your teens:
Since body-awareness is extremely important, I find using tools like a stability ball, trx, bands and eventually dumbbells will get the job done. The TRX allows kids to use their own bodyweight to work through exercises like squats, chest presses and rows. They can easily make the exercise harder or easier depending on their strengths and weaknesses. A stability ball encourages kids to use their core and find balance. Doing exercises on an unstable platform activates both their mind and their intrinsic muscles to focus and work together. I tend to use bands to activate muscles that are hard to find. For example, if a kid has a hard time squatting, I typically have them use a band around their thighs. This will engage their quads, turn on their abductors so they "push" their hips/knees apart, and creates glute awareness from "feeling" the burn.
Below is a sample strength workout that kids 10-17 could do to build strength and muscle:
Repeat each exercise 2-3 times for 12-15 reps.
TRX SQUAT
TRX OR BODYWEIGHT REVERSE LUNGE TO BALANCE (KNEE LIFT)
3 SETS OF 20-30 SECOND HOLD - PUSH UP HOLD (90 DEGREE ELBOWS)
GLUTE BRIDGES
TRX ROW
DUMBBELL BICEP CURLS - SEATED
SIDE PLANKS
A note from my 14 year old client, Curtis, on his expereience lifting weights:
"Weight lifting has helped me clear my mind and focus on me. It has helped me get stronger for football before the season actually starts, hopefully giving me an advantage when we start training as a team. I definetely feel stronger than before I started to lift. I feel like I fit into my body and I love my strength!" - Curtis, 14
Age 18-28
This age was by far the age I thought I'd "sustain forever". Your strength gains peak, you can visably see your body morph to however you train (lifting=muscle, running=lean). I was able to take my goblet squat from 10lb weights to back squatting 200lbs. Through consistency and good programming, you can truly get really strong at this age. Strength training through your 20's has invaluable impact. It's why you here elders say "If I would've started when I was younger...". They are not wrong. You are creating lifelong muscle memory.
Strength training through your 20's will give you:
Muscle memory: by routinely lifting through the week, you will gain muscle and strength that will require very little for you to hold on to as you age
Decreased injury risk: as you age, injuries occur easier while playing in rec leagues and day-to-day work. Strength training will prolong the strength in your tendons and muscles.
Improved body composition: as you traditionally spend most of these years in college, food and alcohol tend to impact your body composition in a negative way. Strength trianing will boost your metabolism and increase positive behaviors compared ot those who do not lift weights.
Undeniable Self Confidence: this is self explanatory, but your confidence will ebb and flow during this time in your life. Feelings of imposter syndrome roam rapidly. Submersing yourself in the gym, becoming a stronger individual and doing hard *shit decreases this occurance.
What to focus on in your twenties:
With the potential of muscle building during this age, I love working on compound lifts with my twenty-year-old clients. Compound lifts involve multiple muscle groups working together to lift something heavy with the goal of building muscle and strength. Below is a sample workout of how I would train a client in their 20's, who has the background of lifting under their belt:
Follow the workout as written:
5x8 BARBELL DEADLIFTS
3X10 BULGARIAN SPLIT SQUATS
4X6 OVERHEAD BARBELL PUSH PRESS
3X10 INCLINE BENCH DUMBBELL ROW
2X8 ALTERNATING DB CURLS
2X8 BENCH DIPS
2X10 DEAD BUGS
A note from my client Maria, about how strength training in her 20's has completely changed her view of working out:
“Training with Amanda changed the way I viewed working out as a whole. She helped me overcome my thoughts that working out was a dread and made me see how putting strain on your body for just an hour a day changes you physically, mentally, and emotionally. Ever since I started working out with her, I have felt more confident with not only my body, but my emotions. Now, while at college, I go to the gym for 3 hours a week and see it as a time to de-stress from exams and focus on myself. Amanda completely changed my perspective and my lifestyle” - Maria, 21
Age 29-39
This is easily the age range I see clients seek out help. They've either not started their fitness journey or what they had done in the past (endless cardio) isn't working for them. Your 30's bring a lot of change. Many women get pregnant and give birth. We are taught to eat enough to breast feed and keep milk supply high. We are also taught to give everything we have to our children, including any extra time you may have saved in the past for your health. Following child bearing years, women (and men) cycle through yo-yo dieting to try and get their old bodies' back. Many people "start" working out, then get injured because their body can't handle the load it once could. Thirties bring about a lot of physical change, which your fitness must change too.
What to focus on in your thirties:
The most important piece for those in their 30's to recognize is that their body has done a lot. You now need to work with it, not against it. You should focus on single side strength, pelvic floor control, balancing right and left halves, and functional movements. I like to incorporate cable work, which mimics how we would acutally move items in the real world (versus dumbbells). I also use stability balls when seated or lying down, to engage intrinsic core muscles.
Below is a workout I would take my client in their 30's through, to seek symmetry, balance, and strength:
3x20-30sec KEEGALS
2X30 SEC FOREARM PLANKS
3x20 ALTERNATING DUMBBELL REVERSE LUNGES
3X10 SINGLE LEG KETTLEBELL DEADLIFTS
3X10 SINGLE ARM CABLE CHEST PRESS
3X10 LAT PULL DOWNS
2X10 DUMBBELL BICEP CURL TO SHOULDER PRESS
2X15 BIRD DOGS
A note from my client Kim, who has had four kids and has a thriving career as a nurse:
"I've seen my body change in strength since starting to lift with Amanda, which has made pushing hospital beds around look like a breeze to my colleagues! I love surprising people when things need moved (furniture and such) and they try to help me while my husband is on the other side... just to have their jaws hit the floor when I don't need assistence! My husband loves my strength, and I love showing our kids that it's great and beautiful to be strong!"- Kim, 39
Age 40-55
Clients that are training between the ages of 40-55 tend to have some sort of background of injury or deal with chronic pain. This age brings the words "bone on bone" or "frozen shoulder" or "lower back pain". When I train clients between 40 and 50, we spend a decent amount of time on correctional exercise. The most empowering feeling is moving pain-free, and if we can achieve this... we have achieved the biggest win. By targeting chronic aches and pains and healing them, this allows us to unlock areas of strength and potential to grow. Think of it this way; if you don't finally deal with your sciatic nerve pain, you will have it forever. But if we spend 10 minutes each session doing correctional exercise that eventually takes all sciatic nerve pain away, we can finally begin doing pain free deadlifting and hip thrusting. Because your workouts have gotten stronger and pain free, you'll notice your body is responding. You glutes will grow muscular, your waist will shrink and your core will become toned becasue we can do more exercises without pain. This all stems from starting with correcting imbalances, targeting lingering issues and addressing weak links.
Below is a workout I would create for someone with sciatic nerve pain AND a progressed workout for three months after:
2X40-60 SEC LYING HAMSTRING STRETCH WITH FLEXED FEET
2X40-60 SEC STANDING SCISSOR HAMSTRING STRETCH
2X30 SEC PLANK
2X20 BACK ON BENCH HIP THRUST
3X12 DUMBBELL CHEST PRESS
3X12 HALF KNEELING DUMBBELL SHOULDER PRESS
3X12 SINGLE ARM DUMBBELL ROW
PROGRESSION:
2x30 STRAIGHT LEG LEG LIFTS
1X10 HIP AIRPLANES
2X45 SEC TALL PLANK
4X8 BARBELL HIP THRUST
3X10 DUMBBELL STEP UPS
3X8 BARBELL BENCH PRESS
3X10 DUMBBELL SHOULDER PRESS
3X8 BARBELL HIP HINGE ROW
A note from my client Cindy, who began her strength training jounrney with frozen shoulder and a wrist break:
"When I started with Amanda, I had a shoulder issues and recovering from a broken wrist. With her expertise, I no longer have any shoulder pain and my wrist keeps growing stronger each week. My posture has improved as well as my muscle and strength! I am 59 and stronger than ever." - Cindy, 59
AGE 60+
Clients that are training 60+ are my idols. They have actively chosen to do hard things for the good of their body, their mind, and their life. For clients in this age range, we are no longer focused on "changing". We are shifting our focus to "maintaininig". See why it's so important to start strength training early? When you get here, you want to move pain free, ask for minimal help, and be a part of physical endavors without fear. Clients at this age exclaim that lifting their luggage overhead on the plane is still easy, or chasing their grand children around is effortless. This is a huge win for both my client and myself.
What to focus on sixty and beyond:
In your 60's and beyond, you want to always incorporate balance, stability and mobility. The term, "if you don't use it, you lose it!" Is incredibly accurate. Below is a workout I would design for someone 60+ who has a background in training for longevity and maintenance:
FOAM ROLL ALL MAJOR MUSCLE GROUPS
90/90 STRETCH
2X10 SINGLE LEG GLUTE BRIDGE
2X10 BIRD DOG BALANCE
2X15 DUMBBELL GOBLET SQUATS
2X12 BOX PUSH UPS (ADJUSTING HEIGHT PER ABILITY)
2X12 SPLIT STANCE SINGLE ARM SHOULDER PRESS
2X12 STABILITY BALL LATERAL RAISES
2X20 CLAM SHELLS WITH BAND
2X15 BAND BICEP CURLS
2C15 BAND TRICEP KICKBACKS
A note from Doug, who started strength training with me after years of training on his own:
“I have extensive coaching and training in my background and Therefore, I didn’t see myself needing to work with a trainer. But I took avantage of my free session with Amanda. It didn’t take long for me to realize that I had to do additional work with Amanda. Her ability to assess my issues, create a plan, and Teach me creative, new ways to train has inspired me and created a pathway where I have found new levels of strength and fitness. And all this leaves me wanting more in 2020. - Doug, 60
If I haven't sold you to start today, nothing will. In fact, I have provided you with a workout at any age! Remember, these workouts are not actual exercise prescriptions for your body. Please be aware, you may need additional support in other areas due to personal differences. But I encourage you to start lifting weights today. At any age, you will benefit from getting stronger.
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