How to Build Strength That Lasts a Lifetime
Aaron Shaw, OTR/L, CHT, CSCS
Concierge Health Coach for High-Performers | Expert in Resilience, Injury Prevention & Longevity | Helping Hands-On Pros Stay Strong, Energized & Injury-Free | Speaker & Podcast Host
Building and maintaining strength is essential for a healthy and active life, especially as we age. Research indicates that strength training is associated with a 10–17% lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes, and lung cancer.
The good news? It’s never too late to start. Whether you’re 30, 50, or 70, strength training provides immediate and long-term benefits, including better mobility, injury prevention, and improved metabolic health.
Prioritize Consistent Strength Training
Engaging in regular strength training helps preserve muscle mass, which naturally declines with age. Studies show that training each lift multiple times per week leads to larger strength gains compared to less frequent training
Action Steps:
• Schedule Workouts: Aim for at least two strength training sessions per week, focusing on major muscle groups.
•Progressive Overload: Gradually increase the weight or resistance to continue challenging your muscles.
Incorporate Power Training
Power training, which involves explosive movements, is crucial for maintaining muscle function and preventing age-related decline. (Yes, these can be done at any age). Regular power exercises can increase lifespan and improve health outcomes.
Action Steps:
• Include Explosive Movements: Add exercises like squat jumps or medicine ball throws to your routine.
• Focus on Form: Ensure proper technique to prevent injury, possibly under the guidance of a fitness professional.
Maintain a Balanced Diet Rich in Protein
A high-protein diet supports muscle maintenance and growth, which is vital for strength. Adequate vitamin D intake also contributes to bone health and muscle function.
Action Steps:
• Protein Intake: Incorporate lean proteins such as chicken, fish, beans, or tofu into your meals.
• Vitamin D: Consider foods fortified with vitamin D or discuss supplementation with a healthcare provider.
Take Microbreaks to Combat Sedentary Behavior
Prolonged sitting can lead to muscle stiffness, weakness, and poor circulation. Taking short, frequent breaks to move can help maintain muscle function and prevent tightness.
Action Steps:
• Set Reminders: Use a timer to prompt movement every hour.
• Simple Movements: Perform activities like standing stretches or brief walks.
Embrace Flexibility and Balance Exercises
Flexibility and balance exercises reduce injury risk and improve performance. Regular dynamic exercises, including bodyweight movements like squats and lunges, help build a fitness base and prevent injuries.
Action Steps:
• Stretch Regularly: Include stretching exercises in your routine to maintain flexibility.
• Balance Training: Practice balance exercises like standing on one leg or using a balance board.
Work With an Experienced Coach or Trainer
If you’re unfamiliar with exercise techniques, sets, and reps, working with a knowledgeable coach can ensure proper programming and execution.
Many people work out but don’t see results—not because they aren’t trying, but because they’re not training effectively. If you’ve been exercising for months without noticeable strength gains, it’s time for a program overview.
How a Coach Helps You Get Better ROI on Your Training:
There’s no shame in getting expert help—in fact, it’s the fastest way to build strength safely and efficiently. Remember that the best athletes and business professionals have had coaching, so why shouldn't we?
Final Thoughts: Strength is a Lifelong Investment
If you want to stay mobile, capable, and independent for decades to come, strength training needs to be part of your lifestyle.
Instead of asking, “Am I too old to start?” the real question is, “Can I afford to lose my strength?”
Start small, train smart, and get expert guidance if you need it. Your future self will thank you.
Occupational Therapist, Strength and Conditioning Specialist, Healthspan Coach