Strength And Your Body

As an Osteopath, I was well taught many years ago to provide effective stretches for my patients as part of injury rehabilitation, but it was my Pilates training that really opened my eyes to the world of injury prevention and to health more generally.

Strength training can bring to mind hours in the gym, huge biceps, protein shakes and gritted teeth pushing through one more repetition. 

Whilst that is true for some, and enjoyable for many, strength training certainly doesn’t have to look like this. 

Strengthening your body is actually very easy to incorporate into everyday life.

Why should we bother with strength training?

A consistent resistance training routine, ideally two to three sessions each week lasting around 30 to 45 minutes, can transform both the body and the mind.

When we resistance train, we build muscle mass, even using light weights, resistance bands or simply our own body weight. 

More muscle increases our metabolic rate, meaning we burn more calories even whilst resting, making strength training a valuable addition to many weight management plans.

Resistance training also places healthy stress on our bones, stimulating bone-forming cells called osteoblasts. 

Over time, this increases bone density and helps reduce the risk of osteopenia and osteoporosis. I explored this concept in my book review of Beating Osteoporosis. 

These conditions commonly affect post menopausal women, although they are certainly not exclusive to them.

As we age, adults naturally lose muscle mass, a process known as sarcopenia.

Regular resistance training actively helps slow this process, supporting mobility and independence in later life.

A lovely patient once said to me,

“We must prepare for the decade ahead in every respect, whilst in the decade we are currently in.”

I have never forgotten those words.

As we have seen, stronger muscles and bones help stabilise the body, reducing the risk of falls. 

Good balance is important at every age, which is why you will find plenty of balance exercises throughout my video library. 

Adding weights or resistance bands to balance exercises, such as Bulgarian split squats or lunges, provides even greater benefits.

Although it may sound counterintuitive, lifting weights can actually help protect the body from injury. 

Strong muscles and tendons provide greater support for our joints and help them withstand the demands of everyday life. For more on this, read my review of Exercised, the book by Daniel Lieberman. 

Resistance training also improves circulation, can help lower blood pressure and supports healthy cholesterol levels. 

It improves insulin sensitivity too, allowing muscles to absorb glucose more efficiently and helping regulate blood sugar levels.

There are many unexpected benefits as well. Exercise, particularly resistance training, stimulates the release of endorphins, helping improve mood, sharpen focus and reduce stress. 

My book review of High on Life by David JP Phillips explores this topic in depth and is well worth a read. 

The confidence that comes from becoming physically stronger often develops into greater mental resilience, too. 

As we gradually lift heavier weights and achieve goals we once thought impossible, our self-esteem often grows alongside our physical strength.

Resistance training has even been linked with improved memory and a significantly lower risk of cognitive decline. Read more about preventing dementia in my dementia book review.

How to add resistance training into your life

This will look different for everyone. Some people love the structure of a gym or exercise class, whilst others prefer to exercise at home. 

If you are new to resistance training, whether using weights, resistance bands or body weight, I would strongly recommend working with a qualified personal trainer who can tailor a programme to your goals and ensure you are exercising safely.

First, I would recommend that you honestly assess any barriers that are preventing you from getting started. My SMART Goals blog can help with this. 

Perhaps you need help recovering from an injury first, or maybe confidence is the biggest obstacle. If you need support navigating physical or mental barriers, please get in touch. 

Combining hands-on osteopathy with NLP coaching can often help move those obstacles out of the way.

Simple ways to start

Check out my Worktop Workout: a simple routine that makes adding resistance training to your week easy. 

Walking with a weighted vest or even a backpack containing a small amount of weight is another excellent option.

Peter Attia’s book ‘Outlive – The Science and Art of Longevity’ is a forensic examination of exactly what it takes to live well and live long, backed by extremely impressive research. Have a read, and you will pick up all sorts of useful information. 

The most important thing is simply to begin. Build gradually by increasing repetitions, sets and resistance over time. Your body and mind will both thank you for it.

One important reminder. At Kibworth Osteopaths, we often say:

If you take the time to strengthen, take the time to lengthen.

Keeping safe during exercise is non-negotiable. Warm up, work out, cool down and stretch afterwards.

If you are unsure where to begin, check out these two links:

Full Body Stretch video and “The Importance of Stretching” blog.

In summary

Strength training is about far more than lifting weights. 

True health requires a whole-person approach that combines resistance training with stretching, mindfulness, good nutrition, restorative sleep, and appropriate recovery.

Our physical and mental well-being are deeply connected, and when we care for both, we build a stronger, healthier body for years to come.