Strength talk with Andrew

When people think about the most important areas of the body to maintain for a long, healthy life, the heart and lungs typically come to mind. And rightly so — if either of these vital organs stop working, life becomes immediately threatened.

It’s well accepted that cardiovascular exercise like running, cycling, or swimming keeps the heart and lungs healthy.

But here’s a perspective I invite you to consider: without a baseline of strength, you won’t even be able to perform the activities that support heart and lung health.

If you lack the strength to simply get up off the sofa, how can you expect to run, swim, or cycle? Without that foundation, both the cardiovascular and respiratory systems begin to decline — leading to a diminished quality of life and increased risk of disease.

So yes — the heart and lungs are vital. But your ability to maintain them is completely dependent on your level of strength. Strength deserves just as much focus — if not more — when it comes to preserving your health and longevity.

The Role of Strength in Ageing Well

We are naturally equipped with a decent level of muscle mass and strength into our 20s and 30s. However, from around the age of 30, we begin to lose muscle mass and strength at a rate of 3–5% per decade if we don’t actively work against it.

The solution? Resistance training.

Resistance training isn’t just about aesthetics or lifting heavy weights at the gym. It’s one of the most effective tools we have for slowing the natural decline of muscle mass and strength — both of which are directly linked to mobility, independence, and longevity.

The benefits of strength training are numerous — far too many to list fully in one newsletter — but they include better metabolic health, stronger bones, improved mental health, injury prevention, and of course, better heart and lung function over time.

The Fundamentals of Strength Development

A well-designed strength program isn’t complicated, but it does need to be done correctly. While it should be tailored to an individual’s goals, fitness level, and health status, every effective program should include the following universal principles:

Progressive Overload

This is the backbone of strength development. It means gradually increasing the weight, number of reps, or training volume over time so that your body is continuously challenged to adapt and grow stronger.

Think of it like digging a hole in your garden without gloves. The first time, you may get a blister. As it heals, your skin gets tougher. The next time you dig, you can handle more without damage. This is exactly how muscles respond to strength training — stress, recover, adapt, repeat.

Consistency

Progress only happens when you show up regularly.

Prioritising your own health is not selfish — it’s essential. Just a couple of hours each week can transform your quality of life. The key is consistency over perfection.

Start with Compound Lifts

Begin each session with large, multi-joint movements when you’re fresh. These exercises allow you to lift heavier loads and provide the greatest overall stimulus for muscle growth and strength.

Core Compound Lifts Include:

• Squats

• Deadlifts

• Bench Press

• Lunges

• Rows

  
  

These movements build total-body strength, improve coordination, and even stimulate beneficial hormonal responses.

Use a Proper Program Structure

A well-rounded session should include:

1. Warm-Up & Mobility: Light cardio and mobility drills to increase blood flow and prepare the joints.

2. Main Lifts: Start with compound lifts for maximum benefit.

3. Accessory Work: Target smaller muscles (like biceps, calves, or core) and correct weak points.

4. Cool Down: Incorporate static stretching, foam rolling, or breathing exercises to aid recovery.

5. Recovery: Prioritise both full rest days and active recovery days (like light walking, yoga, or mobility work).

   
   

Track Your Progress

Logging your workouts — weights, sets, and reps — eliminates guesswork. You’ll know exactly how you’re progressing and what targets to aim for each week.

A Strong Body is Freedom

Strength makes everyday tasks easier — whether it’s carrying shopping bags, climbing stairs, or playing with your children or grandchildren. It’s not just about looking good — it’s about living well and retaining independence for as long as possible.

Yes, it requires effort. Yes, it requires consistency. But the return on investment is your health, vitality, and quality of life.

Ready to Get Stronger?

If this blog has sparked questions, or if you’re ready to begin your own strength development journey, I offer free consultations. Let’s create a program tailored to you.

Get in touch — your future self will thank you.

Speak to Andrew