By John Jenkins, Physiotherapist & Co-founder of Hypha
"You should really do more strength training."
As a physiotherapist, I've said this countless times to patients. But I understand why this advice often gets met with hesitation or confusion. Maybe you're picturing bulky bodybuilders, complicated gym equipment, or worried about getting injured. Let me reshape that picture for you.
The Truth About Strength Training
Strength training isn't just about building bigger muscles or lifting heavy weights. It's about building a resilient body that serves you well throughout life. Whether you're picking up grandchildren, carrying groceries, or working in the garden, strength training prepares your body for life's demands.
Here's what fascinates me most about strength training: it's one of the few forms of exercise that becomes more important as we age, especially for those of us in the 30-60 age range. Let me break down why.
The Science Behind Strength
Research is constantly evolving in this area, but some of the amazing things we already know about strength training are:
It Helps You Live Longer
The numbers here are striking: just 30 minutes of strength training x3 times per week can reduce mortality risk by over 10%. That's right - less than two hours per week could add years to your life. Think of it as a longevity insurance policy that pays dividends in both quality and quantity of life.
Falls Prevention: Beyond Balance
As a physio, I've seen too many patients after falls. Fall risk increases as we age and with the falls usually come broken bones. Fractures in the elderly can significantly impact our quality of life and shorten our life. Strength training doesn't just help you prevent falls through better balance - it builds the reactive strength needed to catch yourself if you do slip, as well as adding improved bone density and resilience. It's like installing both airbags and better brakes in your body.
Flexibility: A Surprising Benefit
Here's something that surprises many of my patients: regular resistance training can improve your flexibility as much as stretching does. When you strength train through full range of motion (something we emphasise at Hypha), you're not just building strength - you're building usable, functional flexibility.
Building Better Bones
By age 30, we typically reach peak bone mass. After that, it's a game of maintenance. As mentioned above Strength training is one of our best tools for maintaining bone density and preventing osteoporosis. Each time you lift weights, you're not just building muscle - you're rebuilding your skeletal framework.
The Mental Health Connection
The mood-boosting effects of strength training are well-documented, but here's what's particularly interesting: strength training has been shown to improve sleep quality and reduce anxiety symptoms, often more effectively than cardiovascular exercise alone.
Making It Work For You
At Hypha, we believe strength training should be accessible to everyone. Here's how to get started:
Start Where You Are: Whether that's with bodyweight exercises or light weights, every journey begins with a single step (or squat).
Focus on Form: Quality movement always trumps quantity. This is why we emphasize proper technique in all our classes.
Build Consistency : Remember, 60-90 minutes per week is enough to see benefits. That could be three 30-minute sessions or two 45 minute sessions.
Progress Gradually: The best strength training program is one that you can sustain long-term.
Your Next Step
If you're reading this and thinking, "Okay, I'm convinced, but what now?" - I have good news. At Hypha, every class incorporates elements of strength training in a way that's scalable to your current fitness level. Our coaches are trained to help you move well first, then move often, then move strongly.
Whether you're completely new to strength training or looking to refine your technique, we'd love to help you build strength for life. Drop in for a class, or feel free to grab me for a chat about how we can help you get started.
Remember: strength training isn't just about building a better body - it's about building a better life.
[Bio note: John Jenkins is a practicing physiotherapist and co-founder of Hypha. He brings over 12 years of clinical experience to his role as head of programming, where he focuses on helping members move well for life.]
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