What Exactly IS Strength Training?

It’s a great question, actually.

Strength training is one of those things that everyone seems to know about—but not everyone can explain very well.

It’s just lifting weights, right?

Well, yes…but that’s kind of like saying driving is aiming and putting your foot down.

The basic premise is there, but all the nuance is missing.

A more complete answer would be:

Strength training is using resistance—such as weights, bands, or your own body weight—with the right amount of challenge, the right number of repetitions, and proper form to help you achieve your goals.

And as we get older, strength training becomes increasingly important for maintaining muscle, supporting bone health, improving balance, and making everyday life easier.

Let’s take a look at what effective strength training really involves.

The Right Amount of Weight

This is very much a Goldilocks thing.

Lift too little and you may not be challenging your muscles enough to create meaningful change. No challenge, no adaptation. (That goes for lots of things, by the way.)

For example, a strong person may have to do 200 or more biceps curls with a one-pound weight before their muscles feel adequately challenged.

On the other side of the spectrum is too much weight. Imagine trying to pick up 150 pounds with one hand. More than likely, you're putting yourself at unnecessary risk for injury.

The goal isn't simply to lift the heaviest weight possible. Effective strength training means choosing a weight that appropriately challenges you while allowing you to maintain good form.

And that amount will be different for everyone.

The Right Number of Repetitions

How many reps should you do?

Well…it depends.

Your ideal number of repetitions depends on your goals, the exercise you're doing, your current fitness level, and the amount of weight you're using.

For many adults, particularly as we move through our 40s, 50s, 60s and beyond, the goal isn't necessarily to become a competitive bodybuilder. It's about maintaining and building strength, preserving muscle mass, and staying capable and independent as we age.

Muscle loss can begin as early as our 30s and tends to accelerate as we get older. That's one reason strength training for adults over 40 is so important.

The good news? You're never too old to work on your strength.

The Right Form

Whether you're lifting an appropriate amount of weight or not, you can get hurt if you're performing an exercise incorrectly.

Poor form can contribute to problems such as back pain, knee pain, shoulder pain, wrist pain, and tendon irritation.

That's why having a knowledgeable coach can make such a difference.

When you're doing strength training, you shouldn't have to wonder:

Am I doing this correctly?

A good coach can watch your form, help you modify an exercise when needed, and make sure you're working at an appropriate level for your body.

So…How Do I Know How Much Weight to Lift?

That brings us to three very common questions:

How much weight should I lift?

How many reps should I do?

Is my form correct?

Luckily, there's one answer to all three:

Come to Revity3.

At Revity3, you don't have to figure it all out on your own.

Our coach-led strength training workouts in Wilton, CT are designed to take the guesswork out of exercise. Our coaches guide you through the workout, help you choose appropriate weights, watch your form, and challenge you at a level that's right for you.

With more than eight years in business coaching strength training in Wilton, CT, and a team with a combined 40+ years of coaching experience, we're here to help you move better, get stronger, and stay active for years to come.

Because strength training isn't just about what you can lift in the gym.

It's about being able to carry the groceries in one trip.

Play with your kids or grandkids.

Garden without your body protesting the next day.

Get up and down from the floor.

Travel, hike, golf, ski, play tennis—or simply move through everyday life with greater confidence.

Train today so everyday life feels a little easier tomorrow.

That's what we're all about at Revity3.

We'll see you on the mat!

Coach Dylan