Mention “strength training” and many people immediately picture a gym, heavy weights and someone lifting a barbell. But strength training isn’t just for athletes, bodybuilders or people trying to build bigger muscles.
Strong muscles are important for everyday life.
Whether you’re 25 or 75, an experienced exerciser or someone getting back into activity, maintaining strength can help you stay capable, active and independent.
Why does strength matter?
We use our muscles all day, every day. Getting out of a chair. Climbing stairs. Carrying shopping. Picking something up from the floor. Walking the dog. Gardening. Playing with children or grandchildren.
Strength is what helps us do these everyday activities.
As we get older, maintaining muscle strength becomes increasingly important because muscle mass and strength can naturally decline with age. That makes strength and conditioning training an important part of supporting long term physical function.
You don’t have to lift heavy weights
Strength training doesn’t automatically mean lifting enormous weights. There are many ways to challenge your muscles, including:
- Bodyweight exercises
- Resistance bands
- Free weights
- Functional movements
- Exercises designed around your own abilities
The starting point depends on the individual. Someone completely new to exercise will have very different needs than an experienced athlete.
Strength training and injury prevention
Strength doesn’t guarantee that you’ll never get injured. However, building physical capacity can help your body cope with the demands placed upon it.
For example:
- Someone who enjoys running needs their body to tolerate the repeated demands of running
- Someone who enjoys gardening may need strength and mobility to kneel, bend, lift and get back up
- Someone who spends most of their working day sitting may benefit from improving general strength and movement capacity
The right strength training should enable you to become strong enough for the life you want to live.
Strength isn’t just about muscles
Strength training can also be about control and confidence. Being able to perform a movement comfortably and with control can make everyday activities feel easier.
For older adults in particular, exercises that challenge strength and balance can play an important role in maintaining physical function and independence. That’s why we believe strength should be viewed as part of general wellbeing, not something reserved for people who participate in competitive sport.
What if you have pain or an existing injury?
If you’re experiencing pain or recovering from an injury, you may be unsure which exercises are appropriate. A physiotherapist can assess your individual circumstances and, where appropriate, help develop an exercise programme that gradually builds strength and confidence. As you progress, that exercise may become an important part of maintaining your health long after your original symptoms have improved.
Pilates and yoga can play a role too
Strength training doesn’t have to be a standalone form of exercise. Pilates and yoga can both help develop strength, stability, control and body awareness. For some people, it can be a particularly accessible way to start becoming more active. Others choose group strength and conditioning classes, where they can develop their strength alongside others. The important thing is finding an approach that suits you.
Start where you are
If you haven’t done much strength training before, you don’t need to suddenly start lifting heavy weights five days a week. Focus on learning the movements. Build gradually. Give your body time to adapt.
Remember that consistency matters. Doing something manageable every week is generally more sustainable than doing too much and then stopping because you’re exhausted or sore.
Stronger for life
Strength training is about maintaining the physical capacity to do the things you enjoy. To carry your shopping, play with your family or enjoy your hobbies, not run marathons (though if that’s your thing, that’s fine too!).
At Bridge Health & Wellbeing in Christchurch, we believe movement and exercise are important parts of long term health, not just something to think about when an injury occurs. Building and maintaining strength can help you keep doing the things that make life yours.
Why not book into one of our Strength and Conditioning classes today or call our friendly Reception team for help on 01202 473800?
