Strength is Rented, not Owned

The rent is due 2–3 days a week

Starting strength training is a great idea.

Better: never stop.

The human body is intelligent. If you apply resistance, muscles and bones will grow. If you fail to do so, both will shrink.

I have worked with clients from 20 to 95. We can build muscle and bone at every age.

Photo by RDNE Stock project

Why Bother?

From about 30, muscle mass declines each decade unless we push back. By 40, bone density often starts slipping too.

Stop training, and muscle size can start fading in as little as 2–4 weeks—strength fades more slowly, but it will go, too. The good news: you regain it faster than you lose it. The best plan? Never stop.

You might lift for firmer arms, a better golf swing, or to keep up with your kids or grandkids. My reason? Independence. I’ve seen clients lose it, and I’ve seen clients keep it well into their 90s. The difference isn’t luck—it’s training.

The solution

Don’t quit.

Develop a program that:

• you enjoy and can keep,

• fits your calendar,

• trains the whole body through key patterns,

• uses progressive overload,

• builds in recovery and periodic deloads,

• You can do it consistently.

Vanity might tempt you to focus on your arms or glutes. I promise: if you train your whole body, you’ll find new sources of pride. I didn’t think about my shoulders—until I built rounded deltoids. Train and discover.

How to Train for Life

• Choose a schedule you’ll keep (I book 3 sessions like appointments).

• Train these patterns each time: squat, hinge, push, pull, lunge/step, carry.

• 2–3 sets of 5–12 reps, stopping with 1–3 good reps in the tank.

• Progress by adding a little load, a rep, or a set each week.

• Every 4–8 weeks, cut back for a deload week (reduce volume by ~30–50%).

• Recovery is training: sleep, steps, protein.

Bone-smart sidebar

Emphasize hip hinge, squats/step-ups, carries, and spinal extension work. It is recommended not to forward fold if you have osteoporosis. That is correct. You can safely hip hinge and lower with a neutral flat back.

When Life Gets Messy
If you can only do two short sessions, hit one hard set per pattern 1–2 times a week. Keep walking and protein—your strength won’t evaporate.

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Put your sessions in the calendar now. Show up. Log it. Next week, beat it by a little.

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