There is no legitimate alternative to strength training.
Countless times, I’ve talked to people who care about getting stronger, improving bone density, improving balance, toning up, etc., and they tell me they’re “considering” strength training. But what many people don’t understand is that certain things cannot be achieved without strength training, or at best can only be achieved very slowly and partially without it.
Every single adult should be strength training, especially if you’ve seen a decline in any of the following and want to reverse it:
– Strength
– Muscle mass / toning up
– Balance
– Bone density
– Endurance
Literally the only way to improve your strength is through some form of strength training. You’ve got to stimulate the muscles in order to give them a reason to get stronger.
Sure, there are other activities that might build a small amount of strength, but it’s going to be minimal — both in how quickly you get stronger and in the total amount of strength you’re able to build.
If you’ve been completely sedentary, then walking might give you a small increase in strength. And it’s definitely better than nothing. But the strength gains from walking max out very quickly.
You can also do things like aerobics, swimming, Pilates, or group fitness classes, and yes, you will likely get somewhat stronger from those activities. But the results still pale in comparison to actual strength training.
Two days of strength training per week are far superior to any other form of exercise when it comes to building strength, by a mile.
And this matters more than most people realize because strength affects literally everything in your life.
The stronger you are:
– The easier it is to get up off the floor
– The easier it is to carry groceries
– The easier it is to climb stairs
– The easier it is to travel
– The easier it is to play with your grandkids
– The lower your risk of falling
– The more independent you stay as you age
People act like strength is just about looking muscular, but strength is really about maintaining your freedom and quality of life.
The same thing applies if you care about building muscle and toning up.
Again, there is no true alternative to strength training. Other activities may provide some stimulus for the muscles, which can help you gain a little muscle and look somewhat more toned. But they simply do not compare to how much muscle you can build — and how much more defined and toned you can look — from doing just two strength training workouts per week.
And no, this does not mean you’re going to “bulk up.”
That fear keeps a lot of people away from strength training, especially women. But building a large amount of muscle is actually very difficult. Most people who strength train simply end up looking healthier, leaner, firmer, and more athletic.
If you want to improve your balance, you should absolutely be strength training.
Yes, balance-specific exercises can help. But if you improve your balance while still remaining weak, you’re still at a much higher risk of falling.
On the other hand, the stronger you are, the more stable you become.
Strength and stability go hand in hand.
This is one of the reasons strength training becomes even more important as we age. Falls become more dangerous. Recovery becomes harder. Muscle mass naturally declines. Bone density naturally declines.
Strength training helps fight back against all of that.
If you want to prevent bone density loss — and give your body the best possible chance to rebuild bone density — you should be strength training.
Activities like walking are incredibly beneficial for your health, but in most cases, they don’t apply enough stress to the body to force meaningful adaptation in bone density.
And this matters because loss of bone density is not just some number on a test result.
It increases the risk of fractures, injuries, loss of independence, and major health complications later in life.
We’ve personally seen many clients improve their bone density while working with us, and many more prevent future loss.
This next one surprises a lot of people:
If you care about endurance, then you definitely need to be strength training.
Yes, you should also do some form of cardio or aerobic work, whether that’s walking or another activity you enjoy. But getting stronger directly improves your endurance.
Why?
Because when you get stronger, every single activity you do in day-to-day life now requires less effort. It requires a smaller percentage of your maximum strength.
For example, imagine that carrying groceries currently takes 50% of your strength. If you become significantly stronger, now maybe that same task only requires 20% of your strength.
Everything feels easier.
Walking feels easier.
Yard work feels easier.
Travel feels easier.
Playing pickleball feels easier.
Keeping up with your grandkids feels easier.
The stronger your muscles are, the easier it becomes to keep doing the things you love for longer periods of time without feeling exhausted.
Simply put, strength training is hands-down the most efficient and effective use of your time in the gym.
Just two days per week for 45 minutes can radically change your life in ways that no other form of exercise even comes close to doing.
And honestly, one of the biggest mistakes people make is treating strength training like it’s optional.
It’s not optional.
Walking is amazing.
Swimming is great.
Playing sports is great.
Staying active is great.
But none of those replace strength training.
I’m not saying strength training is the only form of exercise you need. But I am saying that if you care about being strong, healthy, capable, and independent for life, then strength training needs to be part of your life.
And if you ignore this for too long, there’s a very good chance you’ll regret it later.
If you’re ready to start your strength training journey, click here, then click the consultation button, and fill out the form. We’ll reach out within 24 hours to schedule a phone consultation and see if we’re a good fit to work together.