Why Strength Training is a Key to Long-Term Health & Longevity

At Rail Stop Fitness, the majority of our athletes seek to maintain health, vitality, and independence. Whether they regularly attend our Group CrossFit Classes, our Prime Strength & Conditioning Class designed for adults 50 and over, or are Personal Training clients, they want to live better, longer lives.  Strength training emerges as a pivotal component in this endeavor, offering benefits that extend beyond muscle building. In this article, I’d like to explore how incorporating strength training into your fitness routine can significantly enhance long-term health and longevity, and how our expert coaching can facilitate these improvements.​

1. Combating Age-Related Muscle Loss (Sarcopenia)

As we age, muscle mass and strength naturally decline—a condition known as sarcopenia—which can lead to frailty and reduced functional capacity. Regular strength training has been shown to combat these effects by building muscle strength and mass, thereby preserving independence and vitality.

At Rail Stop Fitness, each of our programs regularly incorporate strength-building components that are focused on gradually increasing strength and muscle mass.  Our Group Classes routinely complete 4-8 week strength cycles that are complemented by metabolic training that increases stamina and cardiovascular fitness.  Prime Strength & Conditioning specifically targets those muscle groups that tend to be problem areas for adults 50 and over.  Additionally, Personal Training is an ideal way to specifically focus on improvising strength for specific sports or athletes overcoming a history of challenges in certain areas.

2. Enhancing Bone Density and Reducing Osteoporosis Risk

Decreased bone density with age increases the risk of osteoporosis and fractures.  While most people think of osteoporosis as a condition isolated to an aging population, it actually is something that can begin to develop in early years of life.  The good news is that strength training promotes bone formation and has been linked to increased bone density.  Building muscle mass around our bone structure is critical to providing bones the stimulation they need to continue growth at any age, thereby reducing the risk of osteoporosis, particularly in postmenopausal women. ​Our expert coaching in all of our programs will help athletes of all ages build a muscular and skeletal structure that is the foundation for living a long, healthy life.

3. Boosting Metabolic Rate and Supporting Weight Management

The number one goal new athletes walk into the gym with is to lose a few pounds.  While diet plays a major role in this, getting active and moving is a great start to not only burning calories, but building energy that is sustained even outside of the gym.  One of the main reasons for this is that muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. Engaging in strength training can increase basal metabolic rate, the calories you burn through basic life sustaining functions like breathing, circulating blood and processing nutrients.  We know this, because we measure it.  Every quarter we conduct Athlete Check Ins where we use an InBody scanner to not only measure weight and body composition, but basic metabolic rate.  Not only do our regularly attending members experience weight loss, they feel better and have more energy which greatly contributes to their quality of life. ​

4. Improving Cardiovascular Health

Beyond muscle and bone benefits, strength training contributes to cardiovascular health by reducing risk factors such as high blood pressure and unhealthy cholesterol levels. Your heart is a muscle, and like other muscles, it needs to be trained in order to improve.  Metabolic conditioning plays a critical role in all of our fitness programs at Rail Stop.  For many of our newer athletes, this is one of the most challenging areas and this is why coaching is such an important part of what we do.  Each of our workouts have an intended stimulus and that stimulus is achieved differently by every athlete.  We know our athletes strengths and challenge areas and tailor the workouts so that they are able to achieve the intended stimulus of that workout regardless of where they are in their fitness journey and leading to a healthier heart and circulatory system. ​

5. Enhancing Mental Health and Cognitive Function

Above the door to the gym, we have a sign that reads, “Best Hour of the Day.”  Whether you’re starting the day early in the morning, experiencing a mid-day workout or wrapping up your day with an evening class, the hour you spend with your coach and fellow athletes is an amazing way to get away from other life stressors that tend to bring us down.  Not only is regular physical activity associated with improved mood and cognitive function, but the time you spend with other like-minded athletes encouraging, challenging and motivating you will further release endorphins that improve your well being beyond the gym doors. That first step into the gym is all it takes to experience a welcoming, nonjudgmental and healthy environment that can help alleviate symptoms of depression and anxiety, and contributes to your overall mental well-being. ​

6. Promoting Independence and Quality of Life

The majority of our fitness programs can be categorized as “Functional Fitness.”  What does this mean?  The things we train in the gym directly contribute to daily life functions.  Whether it’s everyone’s favorite, the burpee, which is a life skill… get on the ground and get back up, or moving an object from your shoulders to overhead, placing items on a shelf, maintaining muscle strength is crucial for performing daily activities independently.  When we are young, activities such as climbing stairs, carrying groceries, or getting up from a chair occur without thought, but as we get older, these tasks can become more challenging and can run an increased risk of injury. Strength training enhances functional abilities, thereby improving the quality of life and promoting independence as we age. ​The great news is that it is never too late to get started on your journey to improved quality of life!

Getting Started

For those new to strength training and functional fitness, it’s important to start gradually and focus on proper form. Incorporating exercises that target major muscle groups and allowing adequate rest between sessions are key components of a successful strength training regimen. Whether you’re looking for one of our group fitness programs such CrossFit or our 50 and over Prime Strength & Conditioning classes, or prefer a 1-1 setting with our professional coaches, or are looking to take your Olympic Weightlifting and Powerlifting to the next level through our Barbell Club, our team at Rail Stop Fitness is dedicated to supporting you on this journey, providing the expertise and encouragement needed to achieve long-term health and vitality.​

If you are looking to embrace strength training is a proactive step toward enhancing your health span and enjoying a higher quality of life. We would love to sit down and talk about which program will best meet your fitness needs. Sign up here for a FREE NO SWEAT INTRO