I came across this picture the other day on Instagram and had to share it because it provides a visual of what happens to your bones when you don’t strength train.
I know that most people know the importance of strength training and the effect it has on our bone density but being able to actually see what happens to your bones hits a little different. This visual pushed me to share this with a few family members and encourage them to start ASAP!
Your loved ones do not want to see you deteriorate over time!
I wanted to share this blog in hopes that it would encourage people who are NOT strength training to get started too!
To provide some basic knowledge and guidance, I will share a bit more on:
- The impact strength training has on your body when you don’t do it
- How much strength training you should do weekly
- Where you should start if you’re a newbie or it’s been years since you’ve been in a routine
The impact strength training has on your body if you DON’T do it:
Skipping strength training initiates a process of “detraining,” leading to gradual muscle loss, reduced bone density, and a slower metabolism. Over time, these combined effects lead to a loss of physical function, making daily tasks like carrying groceries or climbing stairs noticeably more difficult and increasing your risk of injury.
- Muscle Loss and Weakness: Because muscle tissue requires substantial energy to maintain, the body begins to shed it when it is not stimulated. You may notice your muscles look softer or flatter (initially due to reduced glycogen and water storage) before noticeable reductions in muscle fiber size occur.
- Slower Metabolism: Muscle is metabolically active tissue, meaning it burns calories even at rest. Losing muscle mass slows your resting metabolic rate, making it significantly easier to gain body fat even if your diet remains the same.
- Decreased Bone Density: Bones respond to mechanical stress by becoming denser and stronger. Without regular resistance, bones lose minerals, increasing the risk of osteoporosis, frailty, and fractures as you age.
- Metabolic and Cardiovascular Decline: Strength training improves insulin sensitivity and blood lipid profiles. Omitting it can lead to higher blood sugar levels and an increased long-term risk of developing cardiovascular diseases and type 2 diabetes.
- Loss of Mobility and Balance: A lack of strength training causes muscles and connective tissues to tighten and lose their capacity for a full range of motion. This decreases your balance, coordination, and agility, heightening your susceptibility to falls and joint injuries.
Strength training is one of the most powerful tools for long term skeletal health and physical resilience!
So how much strength training should you do?
- To maintain general health, adults need to strength train at least 2 days per week.
- To improve muscle growth and maximum strength, it needs to increase to 3-4 days a week
Where do you start if you’re a beginner or haven’t worked out in years?
- Working with a coach is best. They will take the guesswork away by helping you with form, which exercises to do, and how many sets and reps to perform. They will help you ease in, make sure you’re moving safely, and going through an effective program!
- If that isn’t feasible, join a cheaper gym like Planet Fitness and start with 2 full body strength training days a week. Hit all main muscle groups twice a week and keep it functional (push/pull/lunge/hinge/carry/rotation). These are movement patterns that our bodies are designed to do and will transfer over to your every day activities. Start with 3 sets of 8-12 reps. Pick a weight where the last 1-2 reps are REALLY HARD!
- Also, it’s NEVER too late to get started! We just signed up a personal training client who is 71 years old! This is her first time in the gym in 40 years. She joined us because she wants to maximize the time she has left in life and knows strength training is what she needs to do that!
At Rebel Strength and Fitness, we prioritize functional strength training in all of our workouts whether you’re in 1:1 private training, semi private training, or our small group classes.
We work very well with beginners. We’ll help you find your starting point and coach you towards progress every week.
We’ve helped hundreds of people become the strongest they’ve ever been at our gym whether they are 25 years old or 65 years old. Our proven method works. Our client Joni who is 67 years old just hit a PR on her bench press a couple weeks ago!
If you need support, reach out by booking a free intro.
We can schedule a free consult and review which program would be best for you.
Hope this initiates the start of a healthier, stronger you!
-Coach Steph
