As the Founder of Reformed Fitness, a Virtual 1 on 1 Personal Training and Health Coaching service, I am constantly exploring ways to redefine how we approach fitness and wellness. One concept I have been particularly focused on recently is “strengthspan,” a term coined to emphasize the importance of maintaining physical strength across a person’s lifespan, rather than focusing solely on longevity. Many people mistakenly focus on lifespan—simply aiming to live longer without considering the quality of those additional years. While extending lifespan is certainly a goal, it’s only part of the equation. Longevity without strength and functional ability can lead to years spent in poor health or lack of independence.

For health and fitness professionals, it is crucial for us to communicate the value of strengthspan to our clients, ensuring they understand its impact on their health and well-being. I’m hoping to highlight why it is important for fitness professionals to focus on strengthspan for all age groups. Building a foundation of strength in childhood, maintaining peak strength in adulthood to help fend off chronic diseases, and how preserving muscle strength in older age ensures continued independence and quality of life. Helping your clients understand the importance of exercise at every stage of their life is not only your responsibility as a health and fitness professional but is also one part of getting them to become a client for life. 

I will also discuss the common myths and barriers surrounding strength training, and how we, as fitness professionals, can effectively debunk these misconceptions and motivate our clients to embrace strength-building activities regardless of the barriers they may think are in the way. By shifting the focus from merely adding years to life to adding life to years, we can help our clients achieve more vibrant, active, and independent lives.

Why Strength Matters Across The Lifespan

Muscular strength is a cornerstone of physical health. Regular participation in muscle strengthening activities is directly linked to decreased all-cause mortality rates, improved physical function, better cardiometabolic health, and enhanced mental well-being. Research shows that preserving muscular strength later in life is so crucial that clinicians have advocated for integrating strength-building exercises into geriatric medicine.

Focusing only on later years overlooks the necessity of building a reserve of muscular strength early in life. Expanding strengthspan through resistance exercise at every life stage not only promotes longevity but also ensures individuals can move independently, function safely, and perform various physical tasks effectively throughout their lives. Strength is not something that should only be prioritized during the latter stages of life; rather, it should be cultivated from childhood and continuously maintained.

In childhood, engaging in age-appropriate strength-building activities helps establish a foundation that supports overall physical development. Stronger muscles enhance children’s ability to participate in physical activities, reducing the risk of injuries, and promoting a more active lifestyle. As individuals transition into adulthood, maintaining and expanding this strength reserve becomes crucial. Prioritizing muscle-strengthening exercises during this stage can mitigate the natural decline in muscle mass and strength that begins in the 30s, preserving muscle mass, improving metabolic health, reducing the risk of chronic diseases, and enhancing mental well-being.

In older age, the importance of strength becomes even more pronounced. Sarcopenia, the age-related loss of muscle mass and function, can significantly impact an individual’s ability to live independently. Regular muscle-strengthening activities can slow down this decline, helping older adults maintain their functional abilities, reduce the risk of falls and injuries, and continue to perform everyday tasks with ease. By promoting the concept of strengthspan and encouraging resistance training at every stage of life, we can help individuals build and maintain the strength needed to live longer, healthier, and more independent lives. This holistic approach to fitness not only addresses the physical aspects of health but also supports mental and emotional well-being, ensuring that our clients can enjoy a full and active life at any age.

Communicating Strengthspan To Clients

As fitness professionals, we have a responsibility to educate our clients about the benefits of resistance exercise not only for them but for the people they know and care about. Clients need to understand that building and maintaining muscular strength from a young age can significantly impact their long-term health and ability to perform daily activities when they are older. The only way they will understand that is if we tell them! As a fitness professional you have the opportunity to highlight the importance of strength training at every stage of life with your clients and their families. When talking to clients it’s important to address common misconceptions, such as the belief that strength training is only for building lots of muscle mass or that it can be harmful to kids. Providing evidence-based information on the benefits and safety of resistance training for all ages can help ease any apprehension about intense resistance exercise. By effectively communicating the concept of strengthspan, we can empower our clients to prioritize their strength and overall health, enhancing their quality of life at every stage.

Childhood: Starting Strong

We should look to emphasize the importance of building a foundation of strength early in life. Encourage low to moderate full-body strength training routines for adolescents, such as bodyweight exercises, resistance band workouts, and light dumbbells. These activities support overall physical development and reduce future disease risk. When communicating this to both children and their parents, it’s essential to highlight the long-term benefits. Explain how strength gained in childhood tracks into adulthood, setting the stage for lifelong health and strength.

For parents, stress the role they play in fostering a positive environment that encourages physical activity and strength-building exercises. Discuss how engaging in fun, strength-based activities can be both enjoyable and beneficial for children. Additionally, educate parents on the safety and necessity of resistance training for children, dispelling any myths or concerns they may have. By providing clear, evidence-based information and practical tips, you can help parents understand the crucial role they play in supporting their child’s physical development and setting them up for a healthier, stronger future.

Adulthood: Maximizing Peak Strength

We all are aware that this is the critical period of our lives for maximizing peak strength. Fewer than 10% of adults engage in regular strength training, yet this is when they should be expanding their strengthspan to its widest point. Communicating the importance of resistance exercise to adults requires emphasizing the practical benefits that go beyond aesthetics. Explain how strength training makes daily activities easier—like lifting groceries, moving furniture, or playing with children—by improving functional strength. This enhanced physical capability can significantly reduce the risk of injuries from everyday tasks and accidents.

In most cases it’s even more effective to communicate the role of resistance training in preventing chronic diseases. Regular strength training is linked to lower risks of heart disease, diabetes, cancer, arthritis, osteoporosis, and many other diseases. Highlight how maintaining muscle mass and strength supports metabolic health, enhances insulin sensitivity, and contributes to better cardiovascular function. Additionally, stress the mental health benefits, such as reduced anxiety and depression, improved mood, and better sleep quality. By focusing on these comprehensive health advantages, you can help clients see strength training as a vital component of a healthy lifestyle, rather than just a means to improve appearance. This broader perspective can motivate them to incorporate resistance exercises into their routine, leading to long-term adherence and overall well-being.

The two biggest barriers to exercise that most adults cite are the lack of time and access to equipment. To overcome both constraints simultaneously, a 30-minute full-body workout routine using evidence-based methodology in a virtual setting is incredibly effective. This approach not only maximizes efficiency but also allows the trainer to adapt to the client’s environment and available workout equipment. Overcoming these barriers was the inspiration behind Reformed Fitness. By providing flexible, convenient, and personalized virtual 1 on 1 personal training and health coaching services, we ensure that everyone can integrate strength training into their lives, regardless of their schedule or access to a fully equipped gym. Consider adding a virtual service if you haven’t to help your clients overcome barriers to resistance exercise.

Old Age: Maintaining Independence

While talking to the elderly population about resistance exercise it’s important to let them know how safe it really is. Using light and moderate weight to begin with a slow movement speed reduces the risk of injury to nearly zero. The suggestion to lift weights can sound and look intimidating so focus your energy on educating about the importance of resistance exercise to maintain muscle mass in order to preserve functional independence. Lack of independence has led to the elderly loneliness epidemic, a widespread issue where older adults experience social isolation and feelings of loneliness due to reduced mobility. 

Resistance training can slow or even reverse muscle loss and greatly reduce the risk of falls and related injuries. Falling is particularly dangerous for the elderly population as it often leads to severe injuries such as hip fractures, which can drastically reduce mobility and independence. The recovery process from such falls can be long and strenuous, during which time older adults are more susceptible to complications like infections and further muscle atrophy from prolonged inactivity.

The psychological impact of falls should not be underestimated. Fear of falling again can lead to a reduction in physical activity, further diminishing muscle strength and balance, and creating a vicious cycle of decline. Emphasize that stronger older adults are more likely to stay independent and enjoy a higher quality of life. They can perform daily tasks more easily, such as getting out of a chair, climbing stairs, or carrying groceries, which contributes to a sense of autonomy and confidence.

Regular resistance training also helps in maintaining bone density, thereby reducing the risk of osteoporosis-related fractures. Highlight that beyond physical benefits, strength training can improve cognitive function and mental well-being, leading to a more engaged and fulfilling life in the later years. By communicating these comprehensive benefits, you can help older clients see the importance of incorporating strength training into their routine to maintain their independence and overall health.

A Call To Action For Fitness Professionals

To maximize strengthspan across all life stages, we must debunk persistent myths and tackle barriers to exercise faced at each stage of our clients life. By addressing these misconceptions and challenges, we can better guide our clients toward a lifetime of strength and health. It’s particularly important to communicate that strength training is not only safe but also incredibly beneficial for children, helping them develop a foundation of physical strength that supports their growth and future health.

Strengthspan-centered actions will add life to years and not just years to life. As fitness professionals, we must prioritize strength training in our clients programs. By emphasizing the practical benefits of strength, such as ease in daily activities, reduced injury risks, and lower likelihood of chronic diseases, we can shift the focus from aesthetic goals to long-term health and functionality. Additionally, we need to continue to be proactive in designing inclusive and adaptable exercise programs that cater to the needs of various age groups and fitness levels.

Now that there is so much research showing that expanding strengthspan is vital for promoting overall health and longevity, it’s our obligation to communicate this effectively to our clients, helping push them towards a lifelong journey of strength training.

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Email: xavier@reformed-fitness.com
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Xavier Robinson
Xavier, the founder of Reformed Fitness, has an impressive background in the fitness industry. With a Bachelor’s Degree in Kinesiology from the University of Minnesota and certifications as an ACSM Certified Exercise Physiologist and HITUni Certified High-Intensity Training Specialist, he is a recognized expert in the field. During his tenure at a nationwide fitness business based in Minneapolis, Xavier hired and onboarded exercise physiologists and served as a consultant for new franchisees. In 2022, he founded Reformed Fitness to help bridge the gap between scientific evidence and public perception of effective exercise while elevating the work experience for personal trainers. With nearly a decade of experience and over 20,000 personal training sessions conducted, Xavier is passionate about delivering time-efficient, evidence-based fitness solutions. His holistic approach includes 1 on 1 virtual personal training, comprehensive health coaching, and habits-based nutrition guidance, making him a leader in transforming lives through fitness. Recently named to the 2024 Rising Stars program by the Health & Fitness Association, Xavier continues to inspire both clients and fellow professionals in the health and wellness community.