There's Consequences to waiting!
- Jul 15, 2025
- 2 min read
Start Now: The Consequences of Waiting
Did you know that women typically gain only 0.5 to 1 pound of muscle per month? For men, the rate is slightly higher—about 1 to 2 pounds. While this may come as a surprise, it underscores the importance of beginning strength or resistance training as early as possible. Especially for women, consistent strength training is vital for long-term mobility, independence, and overall health as you age.
Why Strength Training Matters
Strength training isn’t just about building muscle—it’s about improving your quality of life. It helps reduce the risk of falls, boosts cardiovascular health, increases bone density, and provides a wide range of other benefits that become even more important with age.
Muscle gain is most efficient between the ages of 30 and 35. But if you don’t use your muscles, you lose them. This process, called sarcopenia, can cause you to lose 3–8% of your muscle mass each decade. Factors such as sleep, nutrition, and a consistent strength-training routine (ideally 3–4 times per week) all influence how well you maintain your strength.
Play the Long Game
Think of strength training as a long-term investment in your well-being. By starting now, you're setting yourself up for a healthier, more capable future.
Strength Training Through the Decades
In Your 20s: Builds a foundation for athletic performance and overall strength.In Your 30s: Preserves muscle and begins to offset age-related decline.In Your 40s: Supports hormonal balance and functional capacity.In Your 50s: Slows down muscle loss and boosts bone density.In Your 60s and Beyond: Maintains joint integrity, mobility, and mental well-being.
How to Approach Strength Training
The most efficient movements are compound lifts—exercises that engage multiple muscle groups at once:
Squat
Deadlift
Overhead Press
Bent-Over Row
Bench Press
These lifts activate the highest number of motor units and muscle fibers, giving you the greatest return on your time and effort.
Your Baseline Strategy
Aim for 3–5 reps per set where you’re truly challenged. If the bar is moving slowly on the way up, you're likely working in the ideal 85–90% intensity range. That’s where real strength is built. Strive to hit each compound lift at least twice per week, using whatever training split works best for you.
Apply progressive overload by gradually adding weight—start with as little as 5 lbs per week. The key is to consistently push yourself just past your comfort zone.
Most importantly, stay safe by creating maximum tension during each lift. You should feel every muscle group working hard to move the weight—your body should be braced like a brick house. Stay tight and controlled throughout the lift. Focus your tension in your core and joints not in your face.
Never move through a lift relaxed; be intentional, be powerful.
Strength training is a lifelong gift to your body. No matter your age, starting now is the best choice you can make for your long-term health and vitality.
P.S. Movement is a necessity, not a luxury. Go schedule your next session now!
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