How Long Do You REALLY Need to Strength Train For?
“How long do I need to keep this up for?"
It's a question I often hear from people who are just starting out with strength training, especially those who are looking to improve their health and longevity. They often view exercise as a temporary means to an end, like a prescription with an expiration date.
My answer is always the same: The longer you choose to keep showing up, the more you’re going to get out of it.
How far does that go? Let’s look at the research.
The Power of One Year
Research shows that just one year of dedicated strength training can have a lasting impact on your physical well-being. A study published in the BMJ Open Sport and Exercise Medicine Journal found that one year of heavy resistance training in older adults (~70 years old) can improve and maintain leg muscle strength for up to four years after, even without continuing the training.
This is significant because leg strength is a key indicator of overall health and functional ability. Strong legs help us:
Maintain balance and prevent falls
Reduce the risk of osteoporosis and fractures
Stay active and independent
Enjoy a higher quality of life
Why Stop at 4 Years?
Isn’t that the real question? Why not continue to reap the benefits of strength training for a lifetime?
Think of strength training as an investment in your future self. The effort you put in today can pay dividends for years to come, allowing you to maintain your independence, vitality, and enjoyment of life. And as any financial advisor will tell you, with the chance of a 4X gain, it’s a great investment.
A Lifelong Pursuit
I think a better question than “How long do I need to do this for” is “When in your life should you not exercise?” The answer is simple: never. The goal is to stay active and engaged throughout your life, enjoying the physical and mental benefits that come with movement and strength. Or as I like to say:
The goal is to be strong for life, not just for now.
Exercise, including strength training, should be a lifelong pursuit. It's not just about achieving a specific goal; it's about building a foundation for a healthy, active, and fulfilling life.
It’s about not just helping to live longer, but being able to live better in the 23 hours outside of the gym.
Case Study: How Helen Got Strong, Regained Mobility and Bone Density at 78
Meet Helen. Helen is 78 years young, makes a mean hummus, has a contagious smile, and, most surprising of all, has an impressive deadlift. So impressive in fact that her doctor didn't believe her. She recently had to upload the video of her repping out 100lbs into her patient portal to prove it.
Helen started training with us in 2023 when her daughter started bringing her in to improve her strength, mobility and fall-risk. Helen has since trained in our small group program and has made incredible improvements in her strength, physical abilities, and bone density. Helen has ensured that she'll reap the benefits for years to come and is a great example that it’s never too late to start.
Ready to Invest in Your Future Self?
At Nova Strong, we believe that strength training should be sustainable and enjoyable. We'll help you find an approach that fits your lifestyle and goals, ensuring that you reap the numerous benefits of strength training for years to come.
If you're ready to get strong, we invite you to join us at Nova Strong with a free consultation. We'll guide you, support you, and empower you to build a stronger, healthier, and more fulfilling life
Remember, the key to a healthier future lies in making informed choices, prioritizing whole foods, and seeking professional guidance.
