April 2026

Everybody Needs Strength

According to a definition that I found on Healthline.com, "Muscular strength relates to your ability to move and lift objects." It can also be defined as the amount of force that can be produced in a single effort. Muscles contract (shorten), which pulls on connective tissue that is attached to bones in order to enable movement. Our ability to move will diminish as we age if we don't do something about it. In order to maintain your physical independence, protect yourself from injury, ward off chronic disease, and preserve your insulin sensitivity, you must continue to build muscle. Simply put, everybody needs strength.

Sarcopenia is the gradual loss of muscle that occurs as we age. It can begin as early as age 30, and can progress at a loss rate of three to five percent per decade. There are genetic factors to consider, as some folks are naturally more muscular than others, and a diet with inadequate protein can contribute to a reduction in muscle mass. There are three types of muscle tissue in the human body; cardiac (heart) muscle, smooth muscle (which is present in your internal organs), and skeletal muscle. Only skeletal muscle is under our volitional control, and high intensity Total Results exercise is the stimulus that the body needs to increase strength and build muscle. The body understands that building and maintaining muscle tissue is metabolically expensive, so it needs a very good reason to do so. Pushing each exercise to and beyond muscular failure, and then moving briskly to the next exercise is the impetus that the body needs in order to grow stronger and increase lean muscle mass. Combine this with intelligent rest/recovery, adequate sleep, and a protein-rich diet, and you have a recipe for success.

Osteoporosis is a condition that most people have heard about. This is what occurs when new bone formation is outpaced by bone removal, and can result in thinning bones, weakness, and an increased risk of falls and breaks. There is a strong correlation between osteoporosis and a vitamin D deficiency, as calcium (through diet and supplementation) is not effectively absorbed by the bones if vitamin D levels are too low. While I believe that vitamin D supplementation is important for everyone (as vitamin D behaves in a hormone-like manner that facilitates multiple body functions), the most effective means of stimulating bone remodeling is by performing strength training. It is true that most people equate high-intensity exercise with skeletal muscle, but the engagement of the muscles pulls on the connective tissues which attach to bones, thus providing the mechanical stress that stimulates bone remodeling. The Total Results exercise protocol was first refined in a clinical setting over forty years ago, during an osteoporosis study that was funded by Nautilus and lasted for four years. We have helped numerous clients over the years improve their DEXA scan readings and reduce their risk for serious injury.

Many people think that they are too old to begin a weight training regimen. In my opinion that is a shortsighted viewpoint; it is never too late to start with Total Results exercise. Some of the most comprehensive strength gains that I have witnessed have come from clients who did not begin weight training until they were in their 60s and 70s. Dr. Doug McGuff has discussed the concept of physiological headroom; this is described as, "the gap between the most a person can do and the least a person can do." This gap can begin to close as early as your mid 20s, and once the most and the least you can do becomes the same, death is the result. The good news is that this gap is reversible, and the best way to do that is with high-intensity Total Results exercise. Dr. Peter Attia spoke at length about the correlation between muscle and longevity in his book "Outlive." He believes that having more muscle mass correlates to a longer lifespan and better function, and there are several studies that support his perspective. Strength training can stimulate improvements in grip strength, endurance, balance, injury prevention, and recovery from injury. These are not usually considered by people in their 20s, but they become even more important as we age. On a personal level, my athletic prime probably ended about twenty years ago. However, I am convinced that regular Total Results workouts enabled me to play high level flag football into my mid-40s. With the physical and mental demands of running a business and coaching high school football, I would be in rough shape and burned out if I did not perform weekly workouts.

Everybody needs strength, and by keeping yourself strong and independent you will gain a level of confidence that you cannot find on an elliptical machine or treadmill. Nothing will have a greater impact on your overall body shape or metabolism than weight training. It may not seem fair, but you must work harder and more consistently at this as you grow older. The sooner you start, the sooner you can start reaping the rewards of your hard work. There is not a single activity that you do on a daily basis that doesn't involve your muscles, so why neglect them? Don't put it off another day.