I'm writing this from the very beginning of my own strength training, and I've got a long way to go. I'm the one taking the lightest weight at the class, and some days I can barely finish the last few reps. But by the end of every session I'm feeling energised and stronger, and that's why I keep going back.
Like much of what I write about, this issue isn't coming from years of experience. It's coming from a desire to understand what I can do to feel capable for the long term. I'm still learning myself, and I'll share what I discover along the way.
A few issues back, we looked at what helps keep our bones strong, and earlier we looked at grip strength and what it can tell us about long-term health. This time, I want to look at something that connects with both: muscle.
Muscle mass gradually declines as we age, with the rate of loss generally increasing later in life. Unlike changes in bone density, muscle loss is something you can start to notice in everyday life when carrying things becomes harder, fatigue creeps in, and recovery can take longer.
Strong muscles give you the strength to stay independent and recover well from illness or injury. It's also associated with longevity, not just strength. Studies of older adults have found that greater muscle mass is associated with lower mortality risk, although that doesn't mean muscle mass alone determines how long someone lives. Muscles also help support and stabilise our joints, which becomes increasingly useful as we age.
What actually builds muscle, based on the evidence, is giving your muscles enough resistance and challenge, consistently, and gradually increasing that challenge over time. You don't need to start with your heaviest possible weight either. Lighter or moderate weights can build muscle when they're challenging enough by the end of a set. So starting light, like I am, is still progress. You don't need a gym either, bands, bodyweight and household items can all provide resistance. Strength training doesn't necessarily make back pain worse and, with the right guidance, can help. If you're recovering from illness or managing a health condition, check what's appropriate for you first.
As we covered a few weeks ago, this same training can benefit your bones too. As you gradually increase the resistance, you're also giving your bones more of the challenge they need to stay strong. Starting light and building up gradually is a sensible way to progress.
I didn't fully appreciate any of this until I started doing it myself.
One small thing to try this week: pick one exercise and note the weight or resistance you're using now. You might not beat it next week, but having a starting point written down means you'll actually notice it when you’re moving up to the next level.
We're building strength to make everyday life feel easier for longer, not necessarily to become weightlifters, but perhaps to feel a little stronger and more confident along the way too.
P.S. You'll notice this is arriving on a Wednesday instead of the usual day from now on. It's also the start of September, which for some means a new school year and a whole new daily juggle. Whatever September looks like for you, let's try to carve out a little time for ourselves too, as we continue on this journey towards feeling healthier and stronger for longer.
More soon.
Next time: the surprising link between physical strength and how capable you feel in the rest of your life.
