What Strength Training Really Does For Your Body (At Every Age)
Strength Training Isn’t Optional.
It’s Essential.
If you care about living a longer, stronger, and healthier life—strength training needs to be part of the plan. This isn’t just about lifting heavy or looking good (though both are great). Strength training is one of the most effective tools for improving body composition, supporting hormonal health, enhancing brain function, building resilience, and slowing the aging process.
Dr. Gabrielle Lyon, a leading functional medicine physician and expert in muscle-centric medicine, says it best: “Muscle is the organ of longevity.” She focuses her work on the role of skeletal muscle in aging, metabolism, and chronic disease prevention.
Dr. Andy Galpin, a leading professor of kinesiology and PhD in human bioenergetics, calls strength training, “the most effective intervention for improving nearly every biological system in the body.” His work bridges the gap between cutting-edge muscle science and real-world performance.
Let’s break down exactly why strength training is king, and why it’s never too late (or too early) to start.
1. Strength Training Builds More Than Muscle
Building lean muscle boosts your resting metabolism, helps regulate blood sugar, and supports healthy body fat levels. Muscle is metabolically active tissue, meaning it burns energy even while you’re at rest. Strength training also:
Improves neuromuscular control and coordination
Increases insulin sensitivity (reducing your risk of diabetes and other diseases)
Supports joint health and function
Enhances cardiovascular performance
Improves mitochondrial density and energy production
Strength training enhances your ability to recover from stress - physically and mentally.
2. It’s Critical for Bone Health
Mechanical loading (i.e., lifting weights) is proven to be the BEST way to increase bone density (one of the few ways to do so). For women going through perimenopause or menopause, and for men entering midlife, this is huge. Strong bones mean fewer fractures, better posture, and less risk of osteoporosis later in life.
Dr. Andrew Huberman notes, “There is nothing - nothing - that replaces mechanical loading for bone strength.”
3. It Regulates Hormones (for Men and Women)
Strength training balances hormones across the board:
Boosts testosterone and growth hormone
Lowers cortisol levels
Improves insulin regulation
Enhances sex hormone function in both men and women
This is especially important during hormonal shifts: puberty, pregnancy, perimenopause, and aging. A smart strength training plan supports your body through every chapter.
4. It’s Safe (and Empowering) During Pregnancy
Forget the myth that you should “take it easy” during pregnancy. When guided properly, strength training helps:
Improve labor outcomes
Reduce pelvic floor dysfunction
Lower the risk of gestational diabetes
Support mental health and energy levels
Of course, training during pregnancy should be personalised and movements you are able to perform will change throughout and after the pregnancy, but when done right, it’s one of the best things you can do.
5. It Helps You Age Powerfully
Sarcopenia (age-related muscle loss) is real - but it’s not inevitable. Resistance training has been shown to reverse age-related decline, reduce fall risk, improve cognitive function, and maintain independence.
As I often remind my clients, your body is incredibly adaptive. No matter your age, you can build muscle, gain strength, and improve function—you just need to give your body the right kind of consistent challenge.
You don’t need to deadlift 200kg. You just need to move your body against resistance regularly.
6. It Boosts Mental Health and Brain Function
The benefits go way beyond the physical:
Releases dopamine and serotonin
Reduces symptoms of anxiety and depression
Builds discipline and self-efficacy
Increases focus and stress resilience
Improves sleep quality and mood regulation
It’s not just therapy for your body—it’s therapy for your brain.
7. You’re Not Too Old, Too Weak, or Too Busy
This is one of the biggest myths out there. You can build strength at any age, starting from any level of experience. Even 2 sessions per week can radically improve how you feel and function.
The key isn’t doing the most - it’s doing enough, consistently. Small, focused sessions done regularly can make a huge impact over time. That’s where the real transformation happens.
Don’t overthink it. Start simple, stay consistent, and let your body surprise you.
Ready to Build Strength That Lasts? Whether you’re training at home or in the gym, I’ll help you build a smart, sustainable program that fits your life. Let’s create lasting change - together.
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