Is Strength Training For You? Yes, And Here’s Why.
Recently, I spoke with a prospective client: a woman in her 40s, a mother of two, who had never done any strength training in her life (which, by the way, is far more common than you'd think). She told me she’d started noticing little things: her joints ached more often. Climbing stairs left her tired. Opening jars was suddenly a two-hand job.
We talked about how strength training could help. I offered her a few time slots. She seemed interested. But the next day, she messaged me to say she’d like to start with something “easier”, like Yoga or Pilates, and lift weights later, once she’d built some strength.
But here’s the thing:
You don’t get strong so that you can lift weights.
You lift weights to get strong.
Strength training isn’t some intimidating thing reserved for gym rats or elite athletes. It’s for everyone, because all of us lift weights, whether we realise it or not. That laptop you carry? A weight. Your groceries, your suitcase, your own body- all weights.
Instead of waiting until you're "strong enough," it's time we learn how to lift well, right now. Strength training is not reserved for the fit. It’s what helps you become fit at any age, any size, any stage of life.
Let’s Demystify Strength Training
The world of strength training is filled with myths that keep people, especially beginners, from even trying. Let’s break down a few of the biggest ones:
1. “Lifting weights will make me bulky.”
It won’t. Building visible muscle takes years of dedicated effort, specific training, and nutrition. You’re not going to accidentally bulk up. What you will build is strength, confidence, and a sculpted look — the kind many people call “toned.”
Muscle is dense. It gives your body shape, improves your posture, and boosts your metabolism so you burn more calories at rest.
2. “Strength training is only for the young.”
Not true. With proper guidance, older adults can safely and effectively build strength. In fact, it becomes more important with age. Lifting helps improve balance, coordination, and body awareness. It protects joints, reduces chronic pain, and prevents falls.
3. “I don’t have time for strength training.”
You don’t need hours. A few focused sessions each week, even 30 minutes, can improve posture, reduce aches, boost energy, and help you move through life with more ease. The return on investment is massive.
4. “I’m not strong enough to start.”
We all start somewhere. You’re not expected to lift heavy on day one. A good coach will meet you where you are and help you build from there. With the right support, strength training is absolutely safe and accessible, even if you’ve never exercised before.
The Real Benefits of Strength Training
The physical benefits are powerful are often immediate:
Reduced joint pain
Improved mobility
Better posture
More energy
In my years as a strength coach, I’ve seen people go from chronic back pain to deadlifting 130kg. I’ve worked with clients with osteoarthritis who felt better because they doubled-down on their training to get stronger instead of following the traditional advice of avoiding weightlifting.
Stronger muscles protect your joints. They act like shock absorbers. Daily movement becomes smoother, less painful, more efficient.
And that’s just the physical side.
Strength training also improves metabolic health. It increases lean muscle mass, which boosts resting metabolic rate, meaning your body burns more calories even when you're not working out. It also supports hormonal balance, particularly for insulin and cortisol regulation.
Strength training reduces symptoms of anxiety and depression. A 2018 meta-analysis in JAMA Psychiatry found that resistance training significantly reduced depressive symptoms in adults. It builds confidence. It gives you something to be proud of. It teaches you how to stay calm under pressure, literally.
Strength is more than muscle. It’s independence, resilience, and self-trust.
The 3 Foundational Movements
If you’re overwhelmed by the idea of lifting weights, start simple. Most strength training movements fall into one of three patterns:
Squat
A movement that involves bending the knees and hips to lower the body, then standing back up. Think: sitting into a chair, climbing stairs, getting into a car.
Examples:
Goblet Squat
Barbell Back Squat
Bulgarian Split Squat
Step-Up
Lunge Variations
Push
Any movement where you push weight away from your body, either horizontally (like a push-up) or vertically (like an overhead press).
Examples:
Push-Up
Overhead Dumbbell Press
Bench Press
Dumbbell Floor Press
Landmine Press
Pull
A movement where you pull weight toward your body. This helps build back strength, improves posture, and balances the push movements.
Examples:
Dumbbell Row
Barbell Row
Lat Pulldown
TRX Row
Pull-Up or Chin-Up
Learning how to squat, push, and pull well is a great starting point. It’s enough to build a strong, capable, functional body.
A Simple 2-Day Beginner Plan (Dumbbells Only)
Here’s a basic plan to get started — two full-body workouts per week using only dumbbells:
Day 1 — Lower Body + Push
Goblet Squat – 3x10–12 reps
Dumbbell Reverse Lunge – 3x8/leg
Overhead Dumbbell Press – 3x10 reps
Dumbbell Glute Bridge Hold – 3x30 sec
Standing Calf Raises – 2x15–20 reps
Day 2 — Upper Body + Pull
Dumbbell Romanian Deadlift – 3x10–12 reps
One-Arm Dumbbell Row – 3x10/arm
Incline Dumbbell Floor Press – 3x10–12 reps
Front-Foot Elevated Split Squat – 2–3x8/leg
Deadbug with Dumbbell Hold – 2–3x10 reps (5/side)
Tips:
Choose a weight that challenges you by the last 2 reps
Rest 60–90 seconds between sets
Focus on form over intensity
Train consistently before worrying about variation
Final Thoughts
Strength training doesn’t have to be complicated.
You don’t need a lot of equipment. You don’t need to be in shape to start. And you definitely don’t need to be a bodybuilder.
What you need is a willingness to start, and a system that supports you.
By focusing on just three foundational movements: squat, push, and pull, you can build a strong, resilient body that supports your real life, not just your gym life.
Strength is for everyone.
Start small. Stay consistent. And let your body surprise you.
