For years, strength training was seen as something for bodybuilders and athletes. Not any more. More and more people are lifting not to look a certain way, but to stay strong, energetic and independent for the long run.
Why strength matters at every age
From around our thirties, we gradually lose muscle mass and strength unless we actively work to keep it. Regular strength training helps you:
- Protect muscle: keep the muscle you have and build more, at any age.
- Strengthen bones: loading your skeleton helps maintain bone density.
- Support your metabolism: muscle plays a key role in how your body manages blood sugar and energy.
- Move better: everyday tasks – climbing stairs, carrying shopping, lifting a suitcase onto a train – get easier.
The World Health Organization recommends muscle-strengthening activities on at least two days a week for adults. You don’t need hours in the gym to get there.
A simple starting routine
Two full-body sessions a week built around five basic movement patterns cover most of what you need:
- Squat: goblet squats or squats to a bench.
- Hinge: Romanian deadlifts or kettlebell deadlifts.
- Push: push-ups (on a bench if needed) or dumbbell presses.
- Pull: rows with dumbbells, cables or resistance bands.
- Carry: walk with a heavy dumbbell in each hand for 30–40 metres.
Start with two or three sets of 8–12 repetitions, using a weight that feels challenging for the last few reps while your technique stays clean. Add a little weight or a couple of reps each week – that gradual progress is what drives results.
Strength and weight management
If you’re working on your weight, strength training is especially valuable because it helps you keep muscle while you lose fat. This matters even more for anyone using weight-loss medication, where preserving lean mass is a priority. Talk to your doctor about the right approach for you.
Start where you are
It’s never too early or too late to start. Whether you’re 20 or 70, the best time to build strength is now. Come and train with us above Florence – our passes and memberships cover everything from a single visit to a full semester.