The #1 reason most people start an exercise program is to lose weight. While this is a great
reason to get started, it can also often be the reason that people lose momentum and stop
before getting results.
Weight loss is affected by numerous factors including nutrition, sleep, stress levels, exercise,
hormones, and much more. As a result, when people focus just on weight loss, and they don’t
see the scale moving as quickly as they like, they can get discouraged and stop.
Now, almost everyone has a few extra pounds they would like to get rid of.. and while I have
helped thousands of people lose weight over the years— I can say that the clients that have
the best success of sustaining that weight loss are the ones that focus on strength!
The key to building up your metabolism is adding lean muscle mass. This doesn’t mean you
need to look like a bodybuilder! But a few pounds of lean muscle can go a long way in
improving your metabolism and much more.
Strength training can also help improve bone density, increase muscle, improve cognition,
decrease risk of falls and fractures, improve blood sugar regulation.. and even help you live
longer!
In a 2022 Harvard study on exercise they found that, “No matter how much aerobic exercise
they did, participants who did strength training at least twice a week had a lower risk of dying
(regardless of cause).”
If you are brand new to strength training, or it’s been a long time, I recommend starting with a
trainer who can guide you with using the right form, proper exercise selection, and correct
intensity for your current fitness level.
You don’t need to lift weights everyday to see great results. Three days per week of 45-60
minutes of dedicated strength training will transform your body inside and out!
Dr. John Dougherty is a Doctor of Physical Therapy, Board Certified Clinical Specialist in
Orthopedics, personal trainer, and the owner and founder of Conquer Fitness. Conquer Fitness
is the #1 personal training gym in Frisco and just opened its second location in Trophy Club.
They specialize in helping people over 40 lose weight, get stronger, and have more energy while
keeping them injury free!