Why Strength Training Is the Real Game Changer

For years, I relied mostly on cardio - long walks, running, and some cycling. It kept me moving, but eventually I realized it wasn’t enough to prevent muscle loss, stiffness, and the frustrating aches that come with the years. That’s when I switched to regular strength training - three times a week, every week for the past five years. The changes have affected every area of my daily life in ways I never expected.

Real Science, Real-Life Impact

Research is clear - sitting too much and skipping strength work accelerates aging. Sedentary habits speed up muscle loss and raise the risk of chronic diseases like diabetes and heart disease. Scientific studies show people who avoid strength training have a much higher chance of weight gain, metabolic disease, and frailty as the years go on.

But these are not just statistics - they truly match my lived experience. Once strength training became my primary focus, the back pain caused by long hours at the computer began to melt away. My core strengthened, my posture improved, and my energy levels soared. I found I could push through demanding workdays and busy weeks without feeling drained. As an avid golfer, my shot distances increased by nearly 20%, giving me confidence and improved performance on the course, finally breaking the magical 80 shots per round. My VO2 Max has reached 50, reflecting better cardiovascular fitness and endurance. Heavy chores around the house no longer wear me down, and most importantly, family trips with three small kids are manageable - even when they get tired and need to be carried on my shoulders. This level of functional strength and stamina has transformed my daily life beyond anything I expected.

The numbers back up how I feel. My blood tests (including testosterone) now show a biological age of 32.5 - even though my actual age is 40. My Garmin fitness age says I am 34. For me, there’s no doubt: strength work truly helps rewind the biological clock.

How Laziness and Habits Affect Your Body

We all battle with feeling unmotivated or “too tired” to train - but scientists now know that sitting for hours and skipping movement directly speeds up aging. The good news is that overcoming inactivity is less about pure willpower and more about building small routines. Research shows that the easier and more automatic the first step is, the faster it becomes a habit and the less energy it takes to keep going.

Here’s what worked for me:

• I scheduled my three weekly sessions for set times - it removed decision fatigue
  
  
• I kept my training gear visible - a subtle nudge that reminded me to move
  
  
• I tracked every session and focused on progress, not perfection
  
  
• I joined coaching with Samuel from LifeUnlocked - his online check-ins and feedback kept me engaged and accountable
  
  

Once a positive routine was in place, what felt like “laziness” stopped being an obstacle. Starting is the hardest part - but small steps build real momentum.

No Shame in Starting Easy - Fast Results Are Common

Walking into a gym or starting at home can feel intimidating, but everyone - even the fittest person there - started as a beginner. The simplest moves can give the biggest boost in the beginning:

• Wall push-ups
  
  
• Bodyweight squats
  
  
• Step-ups on a sturdy chair
  
  
• Resistance band rows
  
  

In fact, the first weeks and months bring the most visible progress. Muscles get firmer, energy improves, and posture changes without complicated routines. Motivation grows as results appear - not the other way around.

Why Coaching Makes It Easier and More Fun

One big lesson for me was how much expert guidance helps. My coach Samuel made each workout smarter, safer, and more interesting - even when done online. He:

• Checked my form to prevent injury
  
  
• Updated my plan so it never got boring
  
  
• Tracked my progress and reminded me how far I’d come
  
  
• Helped me work around bad days and celebrate the good ones
  
  

Virtual coaching works just as well as in-person - it fits busy routines and gives practical support anywhere.

Ready For Change? Start Now

If strength training seems out of reach, start with one easy session. Put your workout clothes in your bag and take that first step. Or get in touch and set up a quick consultation with our LifeUnlocked team. Smart routines, a bit of support, and simple exercises can help you build real change - for your body, your confidence, and your future.