What if I told you there was a skill you could increase and it would improve most other aspects of your life? That skill: strength training. This statement may seem pretty bold, I mean how can bench pressing 200lbs help me in the day-to-day like when I'm grocery shopping?
Let me start by fleshing out what it means to be strong. I'm going to use weight lifting terms and examples, so if that's not your forte bear with me. Comparing lifting weights relative to body weight is a good scale because it would be unreasonable to expect a 100lb male or female to lift as much as a 250lb male or female (assuming comparable body compositions). So then, relative to body weight how much should you aim to lift to be strong? For sake of this blog, I'll restrict the exercises to deadlift, squat, and bench press. These are three common and easily accessible/testable exercises. For males, you ought aim to deadlift twice your body weight, squat 1.5 times your body weight, and bench press your body weight. For females, you ought aim to deadlift 1.5 times your body weight, squat your body weight, and bench press .75 times your body weight. For those who don't workout in a gym, here are some other targets. Men, aim at being able to complete 30+ consecutive pushups and 10+ pull ups (palms away your face). Ladies, aim for 10+ push ups and 5+ pull ups. None of the above goals are perfect but just general ideas to aim for. Age and other limitations play a big role. Otherwise, good luck!
Let's compare strength gains to investing money into a dividend stock, you see some benefit now but loads more later. There are so many benefits to being strong that help you live life not only in the present but also in the future. Obviously, your muscles will be strong but also more resilient. Same with your connective tissue because they are also being stretched and worked with your muscles. Your bones will become stronger and more dense as they adapt to the heavier loads. Because of these, you literally become more durable; making falls, ankle twists, and any other sort of accident less dangerous, especially as you age. You increase your resting metabolism. The more muscle you have, the more energy your body generates which will be seen physically and mentally. Producing more energy means you have the freedom to take in more energy (food, you can eat more food without worrying!). You won't look like the Hulk but rather you'll feel more firm because your muscles will be more dense. Being stronger also means daily tasks will be easier; lifting the kiddos up to play with, carrying groceries, moving furniture. These mundane tasks won't take up as much of your physical capacity because you've expanded your limits.
I've noticed there are some misconceptions about being strong. Strength does not equal bulky. If you're strong, you are not bursting with muscle. They are two distinguishable training adaptations. Yes, strong muscles are larger than weak muscles, but not by as much as you'd think. Being strong does not mean you're immobile and stiff. You can be strong and do a split or put your hand behind your back. Strength does not equal less endurance. Specifically training for strength does not necessarily mean single digit rep ranges. You can train for strength and still hit higher reps, or even add in cardio. Being strong is not a limitation but rather is opens more physical possibilities.
I really believe strength is a key factor to fulfilling your human experience. While I'm currently living the benefits of being young and strong, I am motivated to keep training so that when I'm old I receive the return on my investment. I want to be able to play with my grandkids in the yard, go for bike rides with my wife Charity, and carry in the groceries all in one trip. While we cannot control all the factors of our life, there are some we can that we will see a payoff. Being strong is one such factor that will continually improve quality of life and thus allow you to get the most of your human experience.
Author: John Behage
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