Opinion:
Meet Susan* a 58-year-old client. She played volleyball in high school and was somewhat athletic. When she went to college, sports were mostly off the radar, although she would jog for weight management and take exercise classes at the student center. She still described herself as active.
After graduating college, she entered the workforce. That is when things seemed to change. She had less free time between commuting and working. She would still take aerobics-type classes at her gym, but never ventured into the strength-training side. She did not think of herself as intimidated, but it did feel like a very foreign environment where weights were being loudly dropped. The media and magazine emphasis in her college days seemed much more fixated on thinness than on strength or even health. The strength-training just did not feel like a great fit, for whatever reason. She was glad the classes were there, and those felt like a better fit.
Next came marriage in her 30s and two kids born over four years in her mid-to-late 30s. She reflected that her 20-something schedule was a breeze compared to commuting, working and raising two children. Something had to give. The trips to the gym stopped. She did not attend any classes. She was promoted a few times and took on increased responsibility at work, which she appreciated. Exercise was not on the radar other than walking the dog or walking around her kids’ soccer and baseball fields.
Beginning in her 40s, her doctors started telling her she needed to exercise. She had not really gained weight, but she could tell she was not as strong as she was in her 20s. She noticed the difference trying to load luggage into an overhead bin on a plane. She knew the doctor was right, but she also knew her bandwidth was stretched to capacity.
She got a new doctor this year. This doctor was even more adamant than her previous doctors about strength training. The doctor congratulated Susan on walking a couple miles every day, but also emphasized the unique benefits of strength training. The doctor told her she had started slowly losing muscle in her 20s. Around 50-years-old, the rate of loss had increased quite a bit. Susan remembered that around that time is when she really noticed a loss of strength impacting her daily life.
Her doctor told her all major health organizations (such as Harvard Medical School) recommend lifting weights twice per week. In as little as two hours per week, she could noticeably increase her strength. The doctor told her that strength training is also a great strategy for bone health and maintaining a healthy metabolism. Improved balance and stability are other benefits. Strengthening muscles would put her in the best position possible to maintain her health and enjoy her retirement.
Quality of life was the biggest attraction to strength training for Susan. It was even more of an incentive than greater longevity. She worked hard for many years and always envisioned a retirement involving travel and enjoying a leisurely life with her husband. The idea of not being able to enjoy those things due to bone density challenges, muscle weakness or balance problems really got her attention.
After getting home from the doctor, Susan called me. She good-humoredly said she had been wanting to make this call for about a decade. I applauded her for taking such a big step. I told her many people want to make the call but never do. She asked me if it was too late for her, and I told her it was definitely not too late. I said she could usually expect to see improvements within a month or so. It does not always go that way, but it often does.
After performing appropriate health and medical screenings, Susan started strength training 60 days ago. Around 30 days in on a work trip to New York City, she noticed putting her luggage in the overhead bin felt pretty easy. A smile crossed her face as she sat down in her seat. She opened her health insurance app and sent a short message to her doctor.
It read simply, “Strength training works. Thank you!”
Jeff Blair (M.S., CSCS) is the founder of the SoCalSport&Fitness Personal Training Studio in Westchester. The studio is a 10-time winner of Best Personal Trainer/Personal Training Studio in the annual Hometown News reader poll. Reach him at jeff@socalsport.com for comments or suggestions.
*Susan is a composite of numerous clients I’ve worked with over the years.
By Jeff Blair