Have you hit 30 and not started doing strength training? Fitness coach explains why you should do it ASAP

Strength training as a form of workout has undoubtedly become very popular in recent years. Some of the refrains that most of us get to hear are ‘Start strength training before you lose out on muscle mass’, ‘After 30, you must strength train to protect and build your muscles’, ‘If you want to gain weight, build muscle mass through strength training’, ‘Want to burn more calories while you’re resting? Introduce strength training to your routine’.

Well, strength training is popular and hailed by trainers and commoners alike for many reasons. Moneycontrol’s team reached out to Bengaluru-based fitness coach Vijay Kumar to understand its importance and why one must start doing after 30. Kumar says, “Strength training is a lot more than just lifting weights, or body building. It is about building endurance and resiliency. Besides, it also strengthens bones, boosts metabolism, and gives joint the protection they deserve.”

Speaking about the caveat that a lot of trainers give to people that after 30, one has no option, but to start strength training, Kumar shared, “It’s true. After the age of 30, your muscle mass begins to decline slowly along with the overall mobility, balance and endurance of the body. So, introducing strength training to one’s routine is a must. As we age, the body naturally begins the process of losing muscle tissue and it is called sarcopenia. If we let this happen, it can have a detrimental effect on posture, metabolism, and mood.” So folks, if you want to keep those muscles healthy, you have to do strength training.

Kumar lists down multiple benefits of strength training:

* It preserves lean muscle mass
* It boosts metabolism and helps with healthy weight management
* Improves insulin sensitivity
* Reduces fatigue and enhances sleep quality
* Builds stronger bones, reducing the risk of osteoporosis at a later stage

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What happens if one doesn’t do strength training?

Kumar shared that if one completely avoids strength training, the body loses muscle strength and endurance gradually over time. “Everyday tasks like climbing stairs, carrying groceries, or even sitting for long periods of time become increasingly difficult. Metabolism slows, fat starts to accumulate quickly, and the risk of injury, joint pain, and chronic diseases, such as diabetes also increases,” he told Moneycontrol.

But our grandparents never did strength training and are still doing fine…

One of the arguments that a lot of give is that their elders never did strength training, and still they are doing great in their old age.  “A few decades ago, people had a lot of daily tasks and daily movement. People walked more, did household chores manually, carried groceries, fetched water, and generally moved throughout the day. That constant physical activity was their form of strength training — it built endurance, stability, and strength without formal workouts. So, this argument is quite pointless,” shared Kumar

Does strength training help increase passive burning of calorie count?
Strength training not only burns calories as you work out, but it also increases your resting metabolic rate (RMR). This means your body continues to burn calories without moving, explained Kumar.

Elaborating further on this, Kumar listed down following points:

* Muscle tissue is metabolically active and takes more energy to maintain than fat does.
* The more lean muscle you build, the more active your metabolism will be, and the more calories your body will burn all day long.
* Once you complete a strength workout, your body enters a state of EPOC (Excess Post-Exercise Oxygen Consumption), also known as the afterburn effect. In this state, your body burns calories for hours while it repairs and rebuilds muscle.

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FAQs on strength training:

What is strength training?
Strength training involves exercises that improve muscle strength and endurance, often using weights or resistance.

How often should I do strength training?
Most experts recommend training 2–3 times per week, with rest days in between.

Do I need weights to build strength?
No — bodyweight exercises like push-ups, squats, and planks can also build strength effectively.

How long does it take to see results?
Visible results usually appear in 4–8 weeks, depending on consistency and nutrition.

Can strength training help with weight loss?
Yes, it increases muscle mass and boosts metabolism, helping you burn more calories even at rest.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.