4 Things I Wish Everyone Knew About Strength Training

Strength training has never been more popular, yet it is still widely misunderstood (thanks META).

After years of working with adults of all ages, backgrounds, and fitness levels, there are four things I wish everyone understood before starting or giving up on strength training.

These simple shifts change how people train, how they feel, and how long they stay injury free.

1. Strength training is not just about lifting heavy

Many people avoid strength training because they think it means maxing out weights or grinding through painful sessions.

Real strength training is about building capacity.

That means improving your ability to produce force, absorb force, and control your body through everyday movements.

You can train strength without ever touching maximal loads. Technique, intent, and progression matter far more than the number on the bar.

Simply training at a 7-8/10 difficulty will allow genuine, long lasting gains to occur with minimal risk of injury and generally high levels of energy.

2. Strength makes everything else easier

Whether your goal is running, sport, weight loss, or just feeling better day to day, strength is the foundation.

Stronger muscles and connective tissue mean:

• Less joint stress
• Better movement efficiency
• Reduced injury risk
• Improved confidence

Strength does not make you stiff. Poor programming does.

Well designed strength training improves mobility because you gain control through full ranges of motion. This allows you to generate force from different positions and improves your mechanics in all postures.

3. You do not need to train every day to get strong

One of the biggest mistakes adults make is thinking more is better.

In reality, strength gains come from the balance between training and recovery.

For most adults, two to four well structured sessions per week produce better results than daily workouts done poorly. After 15 years of strength training, I know I can get away with 1-1.5 strength sessions a week to maintain my strength and power. This is because of the residual affects of exercise (more on this in another post).

Ultimately, consistency beats intensity every time.

4. Strength training should evolve with your life

What worked in your twenties may not work now.

Your training should reflect your age, injury history, work stress, and lifestyle. Strength training is not a fixed plan, it is a flexible system.

Good programs adapt volume, intensity, and exercise selection so you can keep training long term without breaking down (see above, 15 years of strength training).

Why this matters long term

Strength training is one of the most powerful tools we have for athletes.

It protects joints, preserves muscle mass, improves bone density, improves confidence and supports mental health.

The goal is not to train like a bodybuilder. The goal is to train in a way that keeps you capable, confident, and pain free through the season.

Final thoughts

If strength training has ever felt intimidating, confusing, or unsustainable, it is not your fault. It's been bread into us through social media.

Most people were simply never taught how to train properly for their body and their life, let alone for sport.

With the right approach, strength training becomes one of the most enduring and empowering habits you can build.