Why Lifting Should Be Your Foundation

Category: Training

Any exercise is better than no exercise.
But if you’re serious about long-term health, strength, and resilience, lifting weights should be your foundation.

Why? Because strength is the backbone of everything else you want in life.
It improves your metabolism, protects your joints, sharpens your insulin sensitivity, and supports your brain health. Muscle is medicine.

And here’s the best part: you don’t need to live in the gym to reap the rewards.

I recommend starting with two simple sessions per week:

• One Upper Body Day (pressing, pulling, core)
• One Lower Body Day (squats, deadlifts, lunges, carries)

Focus on getting stronger over time, not just sweating through random movements. Add weight, add reps, add quality.

Once you build that habit, you can expand:

• Add a third day focused on explosive movements (like jumps, throws, sprints)
• Mix in some walking or sports-based cardio for heart health and fun
• Layer in mobility and recovery work to stay limber and fresh

Strength training is your anchor.
Everything else—cardio, flexibility, even endurance—gets easier when you're stronger.

So don’t just move more.
Move more weight, with purpose.