Strength Training: 7 Years & Life Lessons Beyond Muscle

For Tina Lacy, 64, strength training wasn’t a lifelong passion—it was a relatively recent addition to her fitness routine. After decades dedicated to cardio, Lacy began lifting weights at age 57, and now trains six days a week. Her experience highlights the growing recognition of strength training’s importance for longevity and overall health, even for those starting later in life.

From Cardio Queen to Strength Enthusiast

Lacy’s fitness journey began with a focus on cardiovascular exercise. She ran track in high school and taught aerobics after college, consistently prioritizing activities like running, treadmill workouts, and using the elliptical. While she occasionally incorporated light weights into her routine, strength training wasn’t a primary focus.

“I’d pick up light weights every now and then, and knew strength training was important for building muscle and staying healthy, but I just didn’t prioritize it; I thought cardio was the gold standard of fitness,” Lacy explained in an article published by Women’s Health.

A turning point came when she was 57 years old. With some extra time available, Lacy decided to take her gym trainer up on his long-standing offer to teach her strength training. She realized that as she aged, building muscle would be crucial for maintaining independence.

The Benefits of Building Strength

Lacy began training twice a week, combining free weights and weight machines with her existing cardio routine. Each session targeted different muscle groups—glutes, hamstrings, back, and shoulders—with a focus on proper form, progressive overload, and recovery. She also adjusted her diet, increasing her protein and carbohydrate intake to support her training and muscle growth.

Initially, some of the exercises felt awkward, but Lacy quickly adapted and began to enjoy the process. More importantly, she felt stronger, which she found empowering. She understood that the strength she was building would provide benefits for years to come.

The shift towards strength training reflects a broader understanding within the health and fitness community. While cardio remains important for cardiovascular health, strength training is increasingly recognized for its role in maintaining muscle mass, bone density, and overall functional fitness as people age. Maintaining muscle mass is linked to improved metabolic health, reduced risk of falls, and increased longevity.

Principles Over Methods

The importance of foundational principles in strength training is echoed by Bethany Stewart, who has been consistently strength training for the past seven years. Stewart notes that while there are countless methods for achieving fitness goals, a few universal principles determine progress.

“As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.”

Attributed to Ralph Waldo Emerson, though the source of the quote is debated

Stewart emphasizes that understanding these principles—such as progressive overload and proper form—is more important than following any specific workout routine. This approach aligns with Lacy’s experience, where learning proper form and gradually increasing the challenge were key to her success.

Lacy’s story, and the growing body of research supporting the benefits of strength training, demonstrate that it’s never too late to start. Whether you’re a seasoned athlete or new to exercise, incorporating strength training into your routine can contribute to a healthier, more active, and independent life.