Strength and Stability

True health-promoting physical fitness includes several different components. While we often focus on aerobic (or cardiorespiratory) fitness, other elements of fitness such as strength and stability are every bit as important to promote metabolic health and extend your healthspan. Ideally you want to develop an adequate level of basic strength, power, and muscular endurance to promote overall health and function. Having a high-level of strength is associated with better metabolic function, decreased risk of injury, and a longer and healthier lifespan.

A lack of strength and stability are generally caused by a sedentary lifestyle but may also be a result of injury or a natural result of the aging process. The good news is that it is never too late to improve the size, strength, and function of those movement and stabilizing muscles. Improving strength and stability requires weight-bearing activity—anything where your bones are supporting weight. While conventional weightlifting is the most accepted way to improve strength and stability, it isn’t the only way. Calisthenics (bodyweight exercises) also work well.

Keep in mind a few principles:

• To continually get stronger, you must progressively increase the load. For example, if last week you could only do 10 repetitions at a specific weight, but today you can do 12 repetitions at that same weight, you’re getting stronger! That’s great! That also means it’s time to increase the weight to a load where performing 10 repetitions is once again difficult.
• It's better to use a lighter load and do a movement correctly, than use a load that makes it difficult to maintain your form. Proper form forces you to use and develop those stabilizing muscles and reduces your injury risk.
• Your muscles grow bigger, stronger, and more resilient when they are recovering from activity, not while doing it. It is impossible to improve strength and stability if you do not adequately recover. Rest if you are hurt or sore.
• It keeps coming up again and again, but eating a nutritious, whole food diet is important to all aspects of health including improving strength and stability. Be sure to eat adequate amounts of protein and enough whole carbohydrate sources to fuel your exercise and recovery.
• Improving your strength and stability will improve your metabolic health (muscle is “metabolically active” tissue), make you more resilient and capable of handling everyday tasks, reduce injury risk, and help you maintain function throughout your entire lifespan. An optimal exercise program combines both zone 2 training and some strength-building activity.