Resistance Training - your key to Staying Strong, Independent, and Energised.

When you’re young, you don’t think twice about bounding up stairs, carrying groceries, or reaching for the top shelf (maybe for that hidden stash of chocolate?🤭). But here’s the thing: these everyday moves rely on strength and mobility—assets that naturally start to decline as early as your 30s. Unless you do something about it.

Resistance training is your ultimate sidekick for staying strong, independent, and thriving at any age. Here’s why it deserves a permanent feature in your routine:

1. Stop Muscle Loss in Its Tracks (Sarcopenia)

After 30, we naturally lose 3-8% of muscle mass per decade, and it speeds up after 60. Scary, right? But there’s good news: resistance training can stop this in its tracks. The more muscle you keep, the stronger—and more capable—you stay.

2. Strong Bones, Safer Body

As we age, our bones can go from rock-solid to brittle. This makes us more prone to fractures, especially in spots like hips and wrists. Resistance training strengthens muscles, but it also sends signals to your bones: “Hey, toughen up!” The result? Healthier, denser bones and a reduced risk of osteoporosis.

3. Balance

Falls are a big deal as we age, often leading to serious injuries. But stronger muscles mean better stability, posture, and balance. By focusing on resistance training, you’re essentially building your body’s anti-fall armor and keeping wobbling at bay.

4. A Must for Runners: Strength for the Long Run

If you’re a runner, resistance training is your secret weapon. It helps build stronger muscles and connective tissues, which means fewer injuries and better overall stability. Not only that, but a stronger body moves more efficiently—so you can simply improve your running. Think of it as the foundation that supports every stride.

4. A Metabolism That Supports Your Health

Resistance training turns your muscles into calorie-burning machines. Even at rest, muscle burns more energy than fat. Plus, it helps regulate blood sugar levels, lowering your risk of diabetes.

5. Brain Boost

Yes, lifting weights is great for your body, but did you know it’s also great for your brain? Studies show it can improve memory, focus, and even problem-solving. Plus, it lowers your risk of Alzheimer’s. It’s a double win—your muscles and your mind both get stronger.

6. Feel-Good Factor

Exercise releases endorphins—those magical chemicals that make you feel incredible. Resistance training also builds confidence as you see and feel your strength improve. Who doesn’t want that?

7. Independence is the Goal

Carrying shopping bags (hello, Farmer’s Walk), climbing stairs (yep, that’s lunges), and getting off the couch (squats!) are all everyday moves you want to keep doing. Resistance training ensures you can handle life’s tasks with ease and independence.

8. Resistance Training as Self-Care

Resistance training isn’t just about building muscles—it’s an act of self-care. It’s a way to show up for yourself, taking care of your body, and invest in your well-being. The time you spend strengthening your body is time spent reinforcing your resilience, boosting your mood, and reclaiming your energy. Plus, every rep is a reminder that you’re prioritising yourself—and that’s self-care at its finest.

How to Start Your Resistance Journey

The beauty of resistance training? It’s for everyone. Whether it’s bodyweight exercises (think squats or push-ups), resistance bands, or lifting free weights, there’s an option for all fitness levels. Start with 2-3 sessions a week, focusing on major muscle groups. And remember, consistency beats intensity—small, steady progress is the goal! If you’re a newbie, start light and get guidance to ensure you’re using proper form.

Why Wait? Start Now!

Resistance training isn’t just about looking strong; it’s about living strong. It keeps you mobile, healthy, and independent for as long as possible. And here’s the best part: it’s never too late to start. So, what are you waiting for? Your future self is counting on you!