Red Woods Fitness | Blog Week of 6-30-2025

•

June 29, 2025

Quote of the Week 6-30-2025

‍

“Strong people are harder to kill than weak people, and more useful in general"

‍

NEWS

‍

Welcome back friends! This upcoming week we start a new cycle focused purely on Strength gains. Since I have been putting out some longer blogs I figured I would chat a bit this week on the timeless power of strength and why staying strong as we age is an absolute game-changer.

Aging is inevitable but frailty doesn't have to be. While it's easy to associate getting older with slowing down, aches, and physical decline, research and real-life examples continue to show that maintaining physical strength can significantly improve quality of life well into your golden years. Strength isn’t just for bodybuilders and athletes, it’s a key pillar of healthy aging that impacts everything from mobility to mental resilience. You should be strong and your grandmother should be strong.

First off, strength preserves independence. One of the biggest fears associated with aging is losing the ability to live independently. Climbing stairs, getting out of a chair, carrying groceries, these are all simple activities that require muscular strength. Training them looks a lot like box step ups, squatting, and farmers walks. Resistance training and regular movement help preserve muscle mass and joint function, allowing us to keep doing the things we love, on our own terms. Can you tell I will be turning 40 soon thinking about this stuff?

Being strong reduces the chances of falls. Falls are one of the leading causes of injury among older adults. But strength training improves balance, coordination, and reaction time. When your muscles are strong and your core is stable, you’re less likely to trip, and more likely to catch yourself if you do. Strong bones also play a role, weight-bearing exercises help combat osteoporosis, reducing the risk of fractures. This is why we don’t just squat, deadlift, and bench for strength gains, we do it for bone gains too.

Muscle also fights against age-related weight gain. As we gain years, metabolism naturally slows and lean muscle mass tends to decrease, a combination that can lead to unwanted weight gain and increased risk for metabolic diseases. Strength training counters this by boosting resting metabolic rate and preserving muscle, which burns more calories than fat even at rest. Recently some louder voices on instagram have tried to discredit the effects of muscle mass on calorie consumption but the evidence strongly supports it. Get jacked and it’s harder to get fat.

Perhaps the biggest reason we hit strength so hard at the gym is that strength training undoubtedly supports mental health. There’s a growing body of evidence linking strength training with improved mood and cognitive function. Regular resistance exercise has been shown to reduce symptoms of depression and anxiety, enhance sleep, and even sharpen memory and focus. The confidence that comes with a strong body often extends to a stronger mind. It builds resilience physically and emotionally. Strength isn’t just about biceps—it’s about resilience. People who engage in regular strength-building activities often find they can bounce back faster from illness, injury, and life’s inevitable curveballs. The discipline and consistency required to stay strong also nurture a sense of purpose and control, both of which are vital for emotional well-being.

It’s NEVER too late to start! Perhaps the most encouraging fact of all: strength can be built at any age. Studies have shown that even people in their 70s, 80s, and 90s can gain significant muscle and improve functional strength through guided strength training. With the right approach, starting slow, using proper form, and incorporating professional guidance when needed-anyone can become stronger.

For me strength is more than a fitness goal; it’s a foundation for a vibrant, independent, and joyful life. Cultivating physical strength has become less about aesthetics and more about freedom, confidence, and resilience. So whether you’re about to be 40 or 90, now is the perfect time to embrace strength as a lifelong ally. Your future self will thank you.

‍

PROGRAMMING

‍

We are back to basics this week with our new Artemis Cycle- Back Squat, Bench Press, Strict Press, Deadlift, and Pull-ups. All of our Strength will be EMOM 10 and we are expected to go heavy for 5s. Last month we built the conditioning, now it is time to revisit getting as strong as possible.

‍

LET’S GET AFTER IT!

‍

Monday

Strength

EMOM 10

5 Back Squat

Metcon

400m Run

40 Air Squats

30 Sit-up

20 Push-ups