Strength Training and Longevity: Building a Strong Foundation Now
“Your Life, Your Responsibility”
The Science…Quality of Life…Why Now?!
Aging brings inevitable changes—muscle loss, declining bone density, reduced balance, and even cognitive shifts. Of course things like peri menopause, other hormone changes, sleep disturbances, etc. are also fun things to navigate as we age…However, these changes don’t have to define our future. By incorporating movement and strength training into our daily lives, we can slow these processes dramatically, maintaining our independence, autonomy, and quality of life for years to come. Who said we have to be in pain and unable to do the things we used to later in life?!
Many people still assume that strength training is only for bodybuilders, athletes, or maybe just men, but that couldn’t be further from the truth. While it’s true that not all strength programs are created equal, the reality is that everyone over 35 should be strength training regularly.
Your Strength Movement Coaching is specifically designed to support people from ages 35 to 85. We provide a holistic approach to wellness and specialize in helping beginners, those returning from injuries, and anyone looking to improve their overall health through strength.
Hi, I’m Katie… owner of Your Strength Movement Coaching. Nestled in the heart of Phoenix, AZ, we're a cozy, privately owned sanctuary dedicated to personal training and movement coaching, prioritizing your unique journey to wellness.
Whether you're starting from scratch, recovering from injury or surgery, navigating the phases of menopause, embracing your golden years, or simply seeking a fresh perspective on fitness, we're here for you.
At Your Strength, we offer a range of tailored services to suit your needs. From private personal training sessions to intimate small group classes, as well as informative nutrition coaching and beyond, we're committed to supporting you every step of the way.
The Science: Just three benefits on why strength training makes a huge impact on our ability to move well into our older years…
1.) Muscle Mass Preservation – As we age, we naturally lose muscle mass—a process known as sarcopenia. Without intervention, this leads to weakness, slower metabolism, and increased risk of falls. It becomes a never ending cycle of a more sedentary lifestyle because simple daily activities become hard, so we don’t move as much, and things get harder and harder. Strength training, however, can slow or even reverse this process… meaning we can live life with autonomy and fulfillment well into our 80’s and 90’s, it may look different than it did when we were in our 20’s but that doesn’t mean we have to settle for just watching TV in a recliner either!
That said, not all strength programs work for everyone. Many traditional trainers lack knowledge about modifications and regressions necessary for those just starting, recovering from injuries, or who have specific limitations. Our approach and philosophy ensures that anyone, regardless of age or experience, can safely build muscle and strength.
2.) Bone Density and Joint Health – Strength training does more than build muscle—it strengthens bones, reducing the risk of osteoporosis and fractures. Fewer fractures mean a lower risk of falls, which in turn means less chance of hospitalization or needing assisted living before you're ready. This is such an important factor, especially for women who are more prone to having bone density concerns later in life.
Joint health is another critical factor. When your joints feel good, have less aches and pains, it movement is easier, more comfortable, and more enjoyable. Movement is what keeps both the body and brain young. It fosters social connection, new experiences, and an active, engaged lifestyle that supports not just physical health, but mental well-being; allowing us to do what we love with who we love!
3.) Metabolic and Cardiovascular Health – Strength training isn’t just about muscle—it improves insulin sensitivity, heart health, and metabolic function.
As our metabolism slows, it’s more difficult to maintain a healthy weight. The more lean mass (muscle) we have, the higher our metabolism stays. Our body is running more efficiently and will be more likely to resist many age-related diseases, including heart disease and type 2 diabetes. By prioritizing strength training now, you are making deposits for your future self, supporting the body’s natural processes to stay strong and resilient through every stage of life.
How Strength Training Supports a Higher Quality of Life
1.) Mobility and Independence – The stronger your muscles, the better your balance, coordination, and stability. As previously stated, strength training significantly reduces the risk of falls—not just by preventing accidents, but by helping you move with more confidence in daily life. Fear of falling is one of the most common concerns for aging people. The more capable and confident you feel, the more likely you are to live life on your own terms, playing with grandkids, doing household chores pain free, hanging Christmas lights from a ladder even though your wife told you not to…. :)
2.) Pain Reduction and Injury Prevention – Muscles play a crucial role in joint stability. When underused, they weaken, making it harder to access full ranges of motion. Over time, this leads to compensations, discomfort, and limitations in daily movement. Think about the things we do on a daily basis that require our joints to move to an end range of motion… just standing straight up, getting a piece of china down from that top shelf, squatting down to pull weeds, putting on our shoes…. all important things to be able to do to varying degrees.
Strength training reinforces joint integrity, improves posture, and alleviates pain in areas like the back, knees, and shoulders. It ensures that instead of avoiding movement, you can move freely and without fear of injury.
3.) Cognitive and Mental Health Benefits – Strength training isn’t just about physical gains—it supports brain function, memory, and emotional well-being. Research shows that regular strength training can lower the risk of dementia and depression by stimulating the brain and improving overall mental sharpness. Exercise has been proven to decrease stress, improve mood, and improve sleep.
At Your Strength Movement Coaching, we offer 1:1 training and small group sessions that foster community, motivation, and accountability. Learning new skills and moving in different ways keeps both the body and brain engaged, creating a connection between mind and movement that enhances long-term well-being.
Why Now?
1.) It’s Easier to Maintain Than to Rebuild
The time is now! The earlier you begin strength training, the more muscle and strength you retain as you age. But it’s never too late to start. Whether you’re 35 or 75, taking action now means preserving your mobility, energy, and strength for the later. You future self with thank you!
2.) One Time a Week Is Better Than None
Many people worry they won’t have time to train consistently, but the truth is that small efforts add up. Even training once a week is better than doing nothing, and over time, consistency leads to real, lasting progress. Research shows that the longer a habit is maintained, the more deeply ingrained it becomes. We all know this is true as demonstrated by late night snacking or our morning coffee we MUST have to function.When strength training is part of your routine, it stops feeling like a chore and becomes a natural part of your lifestyle.
3.) Finding the Right Fit
Strength training is not one-size-fits-all. Whether you prefer small group classes, semi-private training, or personal coaching, there’s a method that will work for you. The key is to find a program that meets you where you are and grows with you over time, as your needs and circumstances change.
“Consistency of effort over the long run is everything”
How to Get Started and Stay Consistent
1.) Start with the Basics – Focus on foundational movements like squats, hinges, pushes, and pulls. Our Slow Strength class is perfect for mastering the basics!
2.) Prioritize Recovery – Strength training is only part of the equation—proper sleep, hydration, and nutrition (especially protein intake) support long-term success.
3.) Find a Community for Support – Training with others boosts motivation, provides accountability, and makes the process more enjoyable. We are all doing this thing called life together… at our gym we love seeing people make new friends or work out with long-time friends or family members, it’s the best!
Strength training is one of the most powerful tools we have for aging well, staying strong, and living independently. It builds resilience in both body and mind, helping to prevent disease, reduce pain, and improve overall quality of life.
No matter where you are in your fitness journey, the best time to start is now. Be brave! Take the first step toward longevity—whether that’s joining a class, booking a session, reaching out for guidance, or pressing the “let’s chat” button below
Are you ready to start building strength for life? Contact Your Strength Movement Coaching today to find a program that works for you.
Here’s to kicking ass into our 90’s!!
