Strength training is essential not only for powerlifters, Olympic weightlifters, and CrossFitters but also for runners, cyclists, martial artists, and football players. Across all these sports, a common theme emerges: people often come to the gym with pain or injuries from their activity of choice, yet for most, the underlying issue is a lack of strength. Simply put—they just need to get stronger!
This need isn’t limited to athletes. Many older adults, as well as those who are overweight or obese, are at an increased risk of falls and injuries due to a lack of foundational strength. Building strength can help prevent these injuries and contribute to a better quality of life. (We’ll keep today’s focus on strength, saving the importance of nutrition for another time!)
When I first met my wife—who had trained and competed at a high level in Taekwondo for over 20 years—she was convinced that strength training might slow her down. This is a common misconception among endurance athletes and martial artists. But in reality, strength training enhances performance, builds resilience, and improves movement efficiency across all disciplines.
From what I’ve observed over the years, people who focus solely on their sport without a complementary strength training regimen often develop muscle imbalances. These imbalances, when left unaddressed, can lead to chronic pain. Sure, massages or acupuncture can provide temporary relief, but without addressing the underlying muscle imbalances, the pain is likely to return. Strength training helps correct these imbalances, tackling the root cause rather than just the symptoms.
Having a foundational level of strength should be essential for everyone. Modern medicine is amazing at extending our lives, but if we don’t have the strength to stay active, we may miss out on enjoying life to the fullest—whether that’s playing with grandkids, hiking, cycling, or simply moving comfortably. Our goal isn’t just for you to live a long life, but to live a quality life.
Basic movements—like picking things up from the floor, carrying awkward objects, moving your body weight, squatting, and getting up from the ground—are vital skills that allow us to remain independent. Building strength doesn’t require complex exercises; it’s about mastering these foundational movements to maintain freedom as we age.
Strength training plays a crucial role in preventing age-related muscle loss, also known as sarcopenia. With age, muscle mass naturally decreases, but strength training can slow this process significantly. Maintaining muscle mass helps support healthy joints, increases metabolism, and even improves bone density, reducing the risk of osteoporosis. By starting strength training now, you’re investing in a stronger, healthier future.
In my 20s, I used to think that reaching a certain age meant I’d have to settle for maintaining my fitness without expecting further progress. But over the years, I’ve seen so many people prove this wrong. I’ve watched people in their 60s and 70s continue to hit new personal bests in strength, some even squatting well over 100kg!
Strength training doesn’t just build physical resilience; it boosts mental resilience too. Exercise has been shown to reduce stress and improve mental clarity, and strength training, in particular, helps you feel empowered and grounded. When you challenge yourself with weights, you’re training your mind to overcome obstacles, making daily stressors seem more manageable. For many, this is one of the most unexpected but best benefits of starting a strength journey.
As you get stronger, an amazing side effect is the confidence that comes with it. Imagine walking through life without worrying about pain, going for a run without knee discomfort, or playing with your kids at the park, fully engaged and pain-free. Strength training isn’t just about lifting; it’s about lifting your confidence. Watching people’s posture, self-assurance, and interaction with others transform as they gain strength is one of the most rewarding parts of coaching.
The ideal scenario is to find a local CrossFit gym where you can learn to move and lift properly within a supportive community. Environment matters—it will likely influence how long you stick with your strength journey. Find a place that feels welcoming and a coach you trust, and start building your strength today. It’s never too late.
If you are new here and interested in how we can help you with your specific strength needs, click here to book a No Sweat Intro to get started.