When it comes to fitness, most of us think about how long we want to live – our lifespan. We chase longevity, hoping that eating right and staying active will help us reach a ripe old age. But what if we’re missing something crucial? What if we’re not just aiming for more years, but for better years? As the Founder of Reformed Fitness, I’ve been focusing more and more on a concept called strengthspan – the idea of maintaining physical strength across your entire life. It’s not just about living longer but staying strong and independent as long as possible.
Strengthspan is an approach that emphasizes the importance of building and preserving strength at every stage of life. From childhood to old age, resistance training and physical activity help us not only live longer but live better. Whether you’re just starting out with exercise or you’ve been active for years, understanding the benefits of strengthspan can completely change your perspective on why fitness matters so much. It’s not just about looking good; it’s about ensuring you’re physically capable of living life to the fullest – no matter how old you are.
Many people focus on lifespan – the total number of years you live – but strengthspan puts the emphasis on maintaining your physical abilities for as many of those years as possible. It’s one thing to live to 90, but if you’re unable to do the activities you love, what’s the point? Strength training and maintaining muscle are the keys to staying independent and active as we age. Whether it’s playing with your kids, going on hikes, or simply being able to move without pain, strengthspan ensures that you’re capable of enjoying life fully, not just existing through it.
Building Strength for Life
Too often, we don’t think about the importance of strength until later in life when mobility starts to decline. But by then, it’s an uphill battle. That’s why focusing on strength early is so important. Expanding your strengthspan means building muscle through regular resistance exercise at every age. This approach not only helps you live longer but also ensures that you can move independently, function safely, and handle physical tasks with ease throughout your life. Strength isn’t just for bodybuilders; it’s the foundation of a healthy, vibrant life.
Starting young with strength training is critical. For kids, building strength supports overall physical development and reduces the risk of future diseases. Age-appropriate full-body strength training routines can be incredibly beneficial for kids and teens, supporting not only athletic performance but also lifelong health. The strength gained in childhood carries over into adulthood, setting the stage for a healthier and more capable body later in life. This early investment in strength provides a buffer against the inevitable decline we all face as we age, giving you a head start on staying active for decades to come.
In adulthood, we hit the peak of our strength-building potential, but unfortunately, fewer than 10% of adults engage in regular strength training. This is the prime time to expand your strengthspan to its widest point. The benefits of strength training go beyond just aesthetics; it makes everyday tasks easier, reduces your risk of injury, and lowers your chances of developing chronic diseases. Strength training helps you retain the ability to perform daily activities, like lifting groceries, climbing stairs, or even carrying your kids without pain or strain. By staying strong now, you’re setting yourself up for a healthier and more fulfilling future.
Staying Strong as You Age
The older we get, the more crucial strength training becomes. Resistance training is one of the best ways to preserve muscle mass and slow down the muscle loss that naturally occurs with age. It’s particularly effective in retaining those vital type II muscle fibers – the ones responsible for power and speed, which are the first to decline as we get older. Strengthening these fibers can prevent falls and other injuries, which are often devastating for older adults. A fall in old age can lead to a host of other health issues, from broken bones to long-term immobility, and even greater susceptibility to other illnesses.
Staying strong means staying independent. Older adults who engage in regular resistance training are far more likely to remain active and able to live on their own, without relying on others for basic daily tasks. Strength training can make all the difference in preserving quality of life. Whether it’s playing with grandkids, enjoying a round of golf, or simply being able to garden or walk around the block, the ability to continue doing what you love hinges on maintaining your strength.
Lack of independence is a major contributor to the loneliness epidemic among the elderly, where isolation and inactivity can drastically diminish quality of life. When people lose their ability to move around or perform daily activities, they become more reliant on others, often leading to social isolation. By staying strong and active, you’re not just maintaining physical health but also keeping connected to the world around you.
Breaking Down Barriers to Exercise
One of the biggest obstacles to regular strength training is the belief that you need hours of gym time or access to fancy equipment to see results. In reality, overcoming these barriers is simpler than you might think. A 30-minute full-body workout using evidence-based techniques in a virtual setting can be incredibly effective. Not only is it efficient, but it also allows you to adapt exercises to whatever equipment you have on hand, whether it’s a set of dumbbells or just your body weight. This type of flexible approach was the inspiration behind Reformed Fitness, where our goal is to help people fit strength training into their lives, no matter their schedule or access to a gym.
When time is tight, a short, focused workout can still give you great results. With the right programming, even a half-hour session can hit all the major muscle groups, build strength, and improve endurance. Virtual training allows you to work with a coach who can tailor the workouts to your unique situation, making fitness accessible and sustainable, no matter where you are or what equipment you have.
The Path Forward
Strengthspan is about more than just adding years to your life – it’s about adding quality to those years. By prioritizing strength at every stage of life, you’re not just preparing for the future; you’re enhancing your present. Whether you’re young, middle-aged, or in your golden years, resistance training can transform your body and your outlook on life. Strength isn’t just something you need when you’re older – it’s something that will serve you every day, no matter your age.
If you want to move through life with more energy, fewer injuries, and the ability to enjoy all the things you love, strength training is the key. Don’t wait until it’s too late to start focusing on your strengthspan. Make strength a priority today, and set yourself up for a long, active, and independent life.
Ready to experience the benefits of strength training for yourself? Join us at Reformed Fitness and discover how our holistic approach can help you achieve the body composition changes you desire, while fitting seamlessly into your demanding life as a business leader. Get started with your FREE Discovery Call Today!