Strength training is much more than just lifting weights – it's the key to a healthier, stronger, and more vibrant life. Whether you're 25 or 75, a beginner or advanced: science-backed resistance training offers benefits that no other form of exercise can match.
Key Takeaways
- Strength training is suitable for every age and is scientifically the most effective method for healthy aging
- Just 1-2 sessions per week show measurable results
- At TomFit, you can achieve a complete full-body workout in just 20-30 minutes
- Strength training has the lowest injury rate of all common sports
📑 Table of Contents
What is Strength Training?
Strength training, also known as resistance training, refers to any form of physical activity where your muscles work against resistance. This resistance can be created through free weights, machines, resistance bands, or your own body weight.
Good to know: The goal is progressive overload – gradually increasing the stress placed on your muscles over time. This triggers adaptations in the body: stronger muscles, denser bones, and a more efficient nervous system.
5 Science-Backed Benefits of Strength Training
Research over the past decades has clearly shown that regular strength training offers far-reaching benefits for health and quality of life:
Increased Muscle Mass & Strength
Stops age-related muscle loss (sarcopenia) and can even reverse it – even in people over 80.
Stronger Bones
Increases bone density by 1-3% per year and effectively prevents osteoporosis.
Better Metabolism
Increases basal metabolic rate, improves insulin sensitivity, and regulates blood sugar.
Fewer Injuries
Protects joints through stronger muscles, tendons, and ligaments – reduces fall risk in daily life.
Mental Health
Reduces symptoms of depression and anxiety, boosts self-confidence and cognitive function.
Strength training isn't optional – it's essential for anyone who wants to age healthily.
— Dr. Peter Attia, Longevity ExpertThe 3 Core Principles of Effective Strength Training
To achieve optimal results, you should understand and apply these fundamental principles:
1. Progressive Overload
The most important factor for continuous progress. Your body adapts to stress – to keep making progress, you need to gradually increase the demands:
- More weight with the same reps
- More reps with the same weight
- More sets per exercise
- Shorter rest periods between sets
2. Specificity
Your body adapts specifically to the type of stress it's exposed to. Want to get stronger? Train with heavy weights. Want to build endurance? Use higher rep ranges.
3. Recovery
Important: Muscles don't grow during training, but during the recovery phase afterward! Adequate sleep (7-9 hours), proper nutrition, and rest days are essential for optimal results.
Strength Training at TomFit
At TomFit, we've revolutionized strength training. Our state-of-the-art equipment enables safe, effective, and time-efficient training – perfect for people with limited time or training experience.
Guided Movements
Our machines guide you through the optimal movement path – for maximum safety and muscle activation.
Individual Adjustment
Each machine is precisely adjusted to your body measurements and fitness level.
Time-Efficient
Complete full-body workout in just 20-30 minutes, once per week.
Science-Based
Our concept is based on the latest sports science research.
Personal Coaching
Qualified trainers supervise every session and ensure optimal technique.
Who is Strength Training For?
The short answer: Everyone. The longer answer:
For Beginners
The ideal entry into a more active life. With proper guidance, it's safe and delivers quickly visible results.
For Seniors
Essential as we age. Maintains independence, prevents falls, and dramatically improves quality of life.
For Back Pain
One of the most effective therapies for chronic back pain – contrary to old myths.
For Women
No, you won't get "too bulky." Enjoy a toned figure, stronger bones, and more confidence.
For Athletes
Improves performance in virtually every sport and protects against injuries.
❓ Frequently Asked Questions
How often should I train?
For optimal results, studies recommend 2-3 training sessions per week. At TomFit, even one intensive session per week is often sufficient, as our method is particularly efficient.
Can I lose weight with strength training?
Absolutely! Strength training increases your basal metabolic rate, burns calories during training, and leads to a leaner, more defined body over time. Unlike pure cardio, you retain your valuable muscle mass.
Is strength training dangerous?
When performed correctly, strength training is one of the safest sports. The injury rate is significantly lower than soccer, tennis, or jogging. At TomFit, you also train on guided machines with personal supervision.
At what age can you start strength training?
There's no age limit – neither minimum nor maximum. Young people benefit from age-appropriate training, and studies show impressive results even in 90-year-olds. The best time to start is always now.
When will I see results?
Neurological adaptations (better coordination, more strength) are often noticeable within 2-3 weeks. Visible muscle changes typically appear after 6-8 weeks of regular training.
Start Strength Training Now
The best time to start strength training was 20 years ago. The second-best time is today.
Book Your Free Trial SessionDiscover more in-depth information about all aspects of strength training in our articles below.