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With the New Year well and truly underway, for many it’s an appropriate time to reflect on what matters to you most. This varies from person to person, but it often centres around rich social connections, good health, and doing the things you love. Participating in these things provide a higher quality of life. As such, without these elements – thriving can be difficult. Although not everything is under your control, we do believe you can hedge your bets with an elegant solution —spoiler alert: Strength Training! At Hobart Strength Training we want for you to live your best self, and that means being Stronger For Life. If you’re ready to set your best foot forward and continue living your best life, getting stronger today is the perfect place to start.

 

Start getting strong

Strength training is essential not just for surviving, but for thriving. It’s about much more than building muscle—it’s about improving your overall quality of life. The World Health Organization highlights that health isn’t merely the absence of disease, but the ability to cope with challenges and engage in meaningful activities¹. Strength allows you to enjoy hobbies, play with your kids or grandkids, and maintain independence. Starting strength training today, regardless of your age, helps reduce the risk of age-related conditions, while boosting mobility and function. It’s never too late to start, and small, consistent steps toward building strength leads to lasting benefits. Although it can feel challenging at times, don’t wait for health to decline before getting started. As we leave the holiday season behind and return to daily routines, now is the perfect time to cultivate the physical resources you need to thrive. So, what do those habits look like?

 

The nuts and bolts

We know strength training is critical for improving quality of life, especially as we age, but what do the guidelines say? Research shows that resistance training enhances muscle mass, strength, and coordination—essential factors for maintaining daily activities and preventing falls. Training at the appropriate intensity (60–85% of your 1RM) is effective for building muscle and strength, and don’t worry, we’ll help you figure out what that looks like in the gym. We focus on exercises that engage major muscle groups, like squats, presses, and deadlifts. A good starting point for everyone is 2–3 sessions per week, with 2–3 sets per movement, and then gradually increasing the workload as you progress. Over time this may involve doing more reps, more weight and more exercises. Even if you start later in life, strength training can improve mobility, support independence, and promote overall health.

Nutrition also plays a crucial role in maximizing your training results. We recommend individual’s aim for 1.2–1.6 grams of protein per kilogram of body weight daily to support muscle repair and growth. After workouts, consuming protein (about 0.3 grams per kg) helps enhance recovery. Of course, if you’re struggling to figure out what foods are high in protein, we’ve got you covered here. Combining strength training with proper nutrition ensures long-term health benefits, empowering you to live a fuller, more active life.

 

Strength Training

Don’t count yourself as down and out

As we age, musculoskeletal conditions like osteoarthritis and sarcopenia can limit mobility, independence, and quality of life. These conditions contribute to joint pain, stiffness, muscle loss, and an increased risk of falls³. Strength training is a powerful tool to combat these issues. It improves muscle strength, joint function, and mobility, reducing the risk of frailty and age-related health declines. Older adults shouldn’t settle for tokenistic, low-load exercises; everyone should engage in progressive resistance training that matches their current capacity. This approach encourages improvement, supports independence, and enhances functional mobility. Age alone should not determine one’s potential—everyone can benefit from strength training, regardless of age. However, it’s important someone starts with the appropriate dosage to get the most out of training. This is where Strength Training coaches with a careful eye really shine.

 

Stronger, For Life

At Hobart Strength Training, we are dedicated to helping you become Stronger For Life and thrive. Our team of expert trainers offers personalized guidance, ensuring that your program is tailored to your unique goals. Whether you’re just starting out or looking to take your training to the next level, we’ll help you build strength and confidence, while improving your overall quality of life. We focus on accountability, keeping you motivated and on track to reach your goals. With our expertise, we will teach you how to train effectively and set clear, achievable goals, so you can steadily progress toward a stronger, healthier version of yourself. Our approach provides the support you need to overcome obstacles and thrive. Strength training is a lifelong journey, and we’re here to guide you every step of the way. Contact us today if you’re ready to get stronger day and thrive tomorrow.

 

References:

  1. Health and Well-Being
  2. Exercise Guidelines Policies – AUSactive
  3. Common Musculoskeletal Disorders in the Elderly: The Star Triad – PMC