Get Strong...Online!

Aging is inevitable, but losing strength, independence, and vitality doesn’t have to be. One of the most powerful tools you can use to stay healthy, mobile, and energized as you age is strength training. Unlike cardio, which focuses on heart and lung health, strength training directly targets your muscles, bones, and metabolism — areas that naturally decline as the years go by.

Why Strength Training Matters as You Age

• Prevents muscle loss: Adults lose 3–8% of muscle mass per decade after the age of 30, and the decline speeds up after 60. Strength training helps you maintain and even rebuild lost muscle.

• Protects your bones: Resistance training strengthens bones, lowering the risk of osteoporosis and fractures.

• Boosts metabolism: Muscle burns more calories at rest than fat, making it easier to manage your weight.

• Improves mobility and balance: Stronger muscles protect your joints, improve posture, and reduce fall risk.

• Supports independence: The ability to carry groceries, climb stairs, or get up from a chair without help depends on your strength.

The good news? You don’t need a gym membership or hours of free time to reap the benefits. Just 2–3 sessions of strength training per week can make a life-changing difference.

5 Simple Ways to Add Strength Training to Your Life

1. Start with Bodyweight Exercises at Home Push-ups (from the wall or floor), squats, lunges, planks, and glute bridges require no equipment but build strength in major muscle groups. Just 15 minutes, three times a week, is enough to start.

2. Use What You Have Around the House Cans, water bottles, or a loaded backpack can double as weights. Even lifting laundry baskets, grocery bags, or performing a few step-ups on your stairs counts as resistance training.

3. Make It Social Work out with a friend, join an online program with us, or commit to a virtual coach with 46 64 Fitness. Accountability makes it easier to stay consistent and keeps training fun.

4. Pair Strength Moves with Everyday Activities Waiting for the kettle to boil? Do a set of calf raises. Watching TV? Try seated leg lifts, resistance band pulls, or push-ups during commercial breaks. Little bursts add up over time.

5. Plan It Like an Appointment Strength training won’t “just happen.” Your personal coach with 46 64 Fitness can set up a program where you can block out three 30-minute sessions in your calendar and treat them as non-negotiable — just like a doctor’s appointment. Morning, lunch hour, or evening — whatever works best for your schedule.

   
   

How to Make Time for 3 Sessions Per Week

• Prioritize it early: Morning workouts ensure you don’t skip when the day gets busy.

• Stack habits: Tie your session to something you already do, like right after brushing your teeth or before dinner.

• Keep it short: Even 20 minutes of focused training is effective. Perfection isn’t required — consistency is.

• Prep ahead: Set out your equipment or workout clothes the night before to reduce excuses.

• Think long-term: Remember — every rep is an investment in your health, independence, and quality of life for years to come.

  
  

Final Thoughts

Strength training isn’t just for athletes or bodybuilders — it’s for anyone who wants to age well, live independently, and feel strong in their body. By carving out time just three days a week, you’ll build resilience, protect your health, and boost your confidence at any age.

You don't need to do this alone. Use our online training to workout at your convenience with video tutorials, exercise prescriptions, and a 24/7 chat option with your personal coach. Click on the contact button and start your program today!