Strength training is everywhere right now - which I’m super happy about! Other than the obvious aesthetic benefits, lifting weights also improves many other systems in the body.

Here's what research tells us about strength training:

✨ Muscle preservation outlasts other fitness adaptations - you lose strength more slowly than stamina or flexibility after a break

✨ Hormonal benefits - improved testosterone in men, better hormonal balance in women, which directly impacts mood and anxiety

✨ Cognitive protection - resistance training sharpens focus and coordination, protecting against cognitive decline as you age

✨ Muscle memory - you return to previous strength levels faster after a break, and you only need 1-2 sessions per week for significant results

✨ Joint and bone health - protects vital organs and joints, reducing injury risk and maintaining mobility long-term

✨ Metabolic health - improved insulin sensitivity and carbohydrate processing, which is key for preventing blood sugar dysregulation

How should you train?

For the most effective approach, I recommend a structured program that rotates between phases - higher reps with lighter weight and lower reps with heavier weight. This prevents plateaus and keeps your body progressing.

I'm also a big fan of full-body training over split routines because it's more forgiving with real life... if you miss a session, you're still hitting all major muscle groups consistently.

So what does "good" actually look like with weights?

Here's the goals I like to follow, broken down by the big lifts and expressed as multiples of body weight.

For example, a 150lb woman should bench press 0.5x her body weight to be decent, so that would be 75lbs.

🔸MEN🔸

Bench Press: Decent 0.75-1x / Good 1.25x / Great 1.5x / Advanced 2x

Squat: Decent 1.25x / Good 1.5x / Great 2x / Advanced 2.5x

Deadlift: Decent 1.5x / Good 2x / Great 2.5x / Advanced 3x

🔸WOMEN🔸

Bench Press: Decent 0.5x / Good 0.75x / Great 1x / Advanced 1.25-1.5x

Squat: Decent 0.75-1x / Good 1.25x / Great 1.5x / Advanced 1.75-2x

Deadlift: Decent 1-1.25x / Good 1.5x / Great 1.75-2x / Advanced 2.25-2.5x

Here's the thing - aim for "good". Advanced is competitive level strength and it takes YEARS of training to get there. More importantly, hitting "good" and maintaining it checks all the boxes: bone density, muscle retention, metabolic health and longevity.

If you're over 40, getting to "good" and staying there is definitely enough. You're not increasing injury risk, and you're reaping the major health benefits that the research actually supports.

Your homework: calculate what your "good" weights would be for each lift. That gives you a really good goal to shoot for! And if you’re higher than that… you’re an incredible hulk. Woo!

In health,

-Daina

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