At WAVE Physical Therapy + Pilates, we’re on a mission to help people feel strong, capable, and confident in their bodies—especially as they age. And one of the most effective tools for achieving that? Strength training.
You don’t need to be an athlete. You don’t need to spend hours at the gym. You don’t even need weights to get started. Strength training—also called resistance training—is accessible, customizable, and one of the most evidence-backed ways to protect your health over time.
In fact, I recently had the opportunity to contribute to Peloton’s blog in an article titled These 12 Benefits of Strenth Training Will Make You Want to Add Squats to Your Schedule Today, which explores just how powerful strength training can be—not just for muscle tone, but for everything from bone density to mood regulation.
So let’s break it down: what is strength training, why does it matter, and how can you start?
What Is Strength Training?
Strength training is any form of movement that challenges your muscles against resistance—whether that’s weights, resistance bands, or even just your own bodyweight. While many people think of barbells and heavy lifting, strength training is far more approachable than that.
At its core, it’s about improving how your muscles, bones, and joints work together. The goal isn’t just to get “stronger”—it’s to move more efficiently, improve stability, and build resilience in your body so you can do the things you love with ease.
The Benefits: Why Strength Training Is Worth Your Time
Whether you’re just starting your fitness journey or looking to refine your routine, the benefits of strength training are extensive and well-documented. Here are just a few reasons to make it part of your weekly plan:
1. Builds Strength That Matters
Everyday activities—like carrying groceries, climbing stairs, or getting up from the floor—require muscle strength. Strength training helps preserve and improve these abilities so you can maintain independence and function as you age.
2. Supports Bone Health
Strength training stimulates bone growth and helps preserve bone density. This is especially important for women as they age and estrogen levels decline, increasing the risk of osteoporosis. Resistance training provides the mechanical stress bones need to stay strong.
3. Improves Metabolism and Blood Sugar Regulation
As you increase muscle mass, your body becomes more metabolically efficient. That means a higher resting metabolism and improved insulin sensitivity—two key factors in managing or preventing chronic conditions like diabetes.
4. Boosts Mood and Mental Health
Exercise releases endorphins, those feel-good chemicals that can elevate mood and reduce anxiety. Strength training also fosters a sense of control and confidence, particularly as you notice your body becoming more capable over time.
5. Improves Posture, Balance, and Coordination
As we age, the risk of falls increases—but strength training can reduce that risk by improving neuromuscular control, proprioception (your sense of body position), and postural alignment.
6. Enhances Sleep and Energy
Regular resistance training has been shown to improve sleep quality and increase daytime energy. Better sleep supports everything from cognitive function to immune health.
Bonus Benefits You Might Not Think About
One of the most underrated benefits? Improved body awareness.
Strength training teaches you how to move well—how to hinge at the hips, engage your core, and stabilize your joints. This translates into better movement patterns throughout your daily life.
It also builds mental resilience. Setting goals, working consistently, and watching yourself get stronger over time reinforces a growth mindset and deepens your connection with your body.
Common Myths—Busted
- “I don’t want to get bulky.” You won’t. Building bulky muscle requires intentional programming, high caloric intake, and specific goals. For most people, strength training leads to a more toned, lean, and functional physique.
- “I’m too old (or too out of shape) to start.” In fact, strength training becomes more important as we age. It can be adapted to any level, from bodyweight movements to light resistance bands to heavier weights. It’s never too late to start.
How to Get Started
At WAVE, we take a highly individualized approach. We assess where you are today—your posture, your movement patterns, your lifestyle—and build a plan that meets you there. Whether that means bodyweight movements on a mat, using resistance bands in a Pilates session, or lifting weights under supervision, we focus on function over form and quality over quantity.
The Bottom Line
Strength training isn’t just a fitness trend—it’s a foundation for long-term health. Whether you’re working to improve your bone health, balance your hormones, manage stress, or simply feel more at home in your body, strength training can support you in powerful, science-backed ways.
Want to learn more or start your own personalized strength training journey?
Let’s talk. Book a session with one of our physical therapists or strength coaches to get started.