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Strength Training Fundamentals
Strength training is one of the most powerful tools for improving metabolic health, increasing lean muscle mass, and supporting longevity.
Whether you're just starting out or returning to movement after a break, this guide will help you understand the basics and build a plan that fits your age, ability, and goals. We recommend getting a coach to help you build a complete plan.
🏋 Why Strength Training Matters
- Boosts metabolic rate by increasing muscle mass
- Improves insulin sensitivity and blood sugar regulation
- Supports bone density and joint health
- Enhances functional movement and reduces injury risk
- Promotes healthy aging and independence
Key Principles
- Progressive Overload: Gradually increase resistance, reps, or sets over time.
- Compound Movements: Focus on exercises that work multiple muscle groups (e.g., squats, push-ups).
- Recovery Matters: Muscles grow during rest — aim for 48 hours between training the same muscle group.
- Form First: Prioritize technique over intensity to prevent injury.
Sample Beginner Strength Routines by Age Group
Each routine includes 3 sessions per week, with full-body movements tailored to age-specific needs. Sessions are designed to last 30–45 minutes, including warm-up and cool-down.
| Age Group | Day 1 (Sets/Reps) | Day 2 (Sets/Reps) | Day 3 (Sets/Reps) |
|---|---|---|---|
| 20s–30s | Squats (3×12), Push-ups (3×10), Plank (3×30s) | Lunges (3×10/leg), Rows (3×12), Dead Bug (3×10) | Deadlifts (3×10), Overhead Press (3×10), Side Plank (3×30s) |
| 40s–50s | Goblet Squats (3×10), Incline Push-ups (3×10), Bird Dog (3×10/side) | Step-ups (3×10/leg), Band Rows (3×12), Glute Bridge (3×15) | Romanian Deadlifts (3×10), Wall Press (3×12), Pallof Press (3×10/side) |
| 60s+ | Chair Squats (3×10), Wall Push-ups (3×8), Marching in Place (3×30s) | Seated Band Rows (3×12), Heel Raises (3×15), Standing Core Twists (3×10/side) | Light Deadlifts (3×8), Overhead Reach (3×10), Side Leg Raises (3×12/leg) |
💬 Each session begins with a 5–10 minute dynamic warm-up and ends with 5 minutes of light stretching.
🧾 Sample Workout Card
Beginner Strength – 40s–50s (Day 1)
- Goblet Squats – 3 sets of 10 reps
- Incline Push-ups – 3 sets of 10 reps
- Bird Dog – 3 sets of 10 reps per side
Warm-up: Arm circles, leg swings, walking lunges (5 min)
Cool-down: Hamstring stretch, chest opener (5 min)
Tips for Getting Started
- Start with bodyweight or resistance bands before adding weights
- Focus on 2–3 sessions per week to build consistency
- Track your progress with a simple journal or app
- Don’t skip rest days — recovery is part of the process