Why Strength Training Is Crucial for Your Body and Spirit — Especially as You Age

As we age, keeping our bodies strong isn’t just about looking good — it’s about preserving the temple God gave us. In this powerful video, we dive into why weight training is essential for joint health, bone strength, mobility, energy, and even disease prevention. 

You’ll also discover the biblical connection between physical and spiritual strength, and why maintaining your health honors God and equips you to fulfill your calling. 

👉 Watch this video now to learn how even short, simple workouts can transform your health and your faith walk.

When it comes to maintaining muscle and strength, protecting your joints, defying the aging process, sculpting a chiseled physique, and enhancing athletic performance, there's one form of exercise that stands head and shoulders above the rest – weightlifting. The benefits of incorporating weights into your fitness routine extend far beyond just aesthetics. In this article, we'll delve into why workout exercises using weights are the best way to achieve these goals.

Building and Maintaining Muscle and Strength 

Weightlifting is the gold standard for building and preserving muscle mass and strength. It stimulates muscle fibers more effectively than bodyweight exercises or aerobic workouts. Lifting weights causes tiny microtears in your muscle fibers, which, when repaired during the recovery process, result in increased muscle size and strength. This process, known as muscle hypertrophy, is essential for a lean, toned physique. 

Progressive resistance training, where you gradually increase the weight you lift, is key to continual muscle growth. It challenges your muscles to adapt and get stronger over time. Whether you're a novice or an experienced lifter, weightlifting can be tailored to your specific goals, making it the most effective way to achieve your desired results.

Protecting The Joints 

Weightlifting, when performed with proper technique, can promote joint health and reduce the risk of injury. Contrary to the misconception that lifting heavy weights may damage your joints, it actually strengthens the ligaments and tendons around them, making them more stable. Strong muscles also help to support and protect your joints, reducing the risk of conditions like arthritis and osteoporosis.

Fighting the Aging Process

As we age, muscle mass tends to decrease, and this can lead to a variety of health issues, including decreased metabolism, increased body fat, and decreased bone density.

Weightlifting can help reverse these age-related changes. It not only builds and maintains muscle but also stimulates bone density growth, reducing the risk of osteoporosis. Additionally, resistance training can improve balance and coordination, reducing the risk of falls and fractures in older adults.
 
Achieving Great Muscle Tone
 
One of the key benefits of weightlifting is the ability to sculpt a well-defined, toned physique. Unlike cardio-centric exercises, which may lead to muscle loss while reducing body fat, weightlifting allows you to maintain, and even increase, muscle mass while losing fat. This results in a lean and sculpted appearance with enhanced muscle definition. Whether your goal is to create an enviable six-pack, defined arms, or a shapely lower body, weightlifting is the ultimate tool.

Boosting Energy Levels
 
Regular weightlifting can significantly improve your energy levels throughout the day. It enhances circulation and boosts the production of endorphins, leading to increased alertness and reduced feelings of fatigue. Weightlifting also revs up your metabolism, leading to better energy expenditure and an improved capacity for daily activities. Those who lift weights regularly often report heightened productivity and focus in their daily lives.
 
Enhancing Athletic Performance
 
Weightlifting is not just for bodybuilders; it benefits athletes in various sports. The increased muscle strength and power gained from weightlifting translate into improved athletic performance. Sprinters, jumpers, football players, and athletes in many other sports can experience enhanced speed, agility, and explosiveness. Properly designed weightlifting routines can be tailored to specific sports and movements, targeting the muscles and movements required for peak performance.

💪 THE 6-DAY PUSH / PULL / LEGS SPLIT (Twice Per Week)

  This is one of the most effective and balanced approaches for hitting all major muscle groups 2x per week. 

Day                                                Workout Type                  Focus                                                          
Monday                                          Push A                            Chest, Shoulders, Triceps 
Tuesday                                          Pull A                             Back, Biceps 
Wednesday                                    Legs A                             Quads, Hamstrings, Glutes, Calves 
Thursday                                        Push B                            Chest, Shoulders, Triceps (variation)
 Friday                                            Pull B                             Back, Biceps (variation) 
Saturday                                        Legs B                             Lower Body (variation + posterior chain) 
Sunday                                          REST                                Active recovery (walk, stretch, mobility)

Bench Press

Barbell incline press

Incline Dumbbell Press

Dumbbell Bench Press

Decline Bench Press

Machine Chest Press

Dumbbell Chest Flies

Machine Chest Flies

Peck Flies Using Cable Machine

Push-ups

Dips

Leg Workouts:

Seated Hamstring Curls

Cable Curls

Preacher Curl

Dumbbell Curls

Hammer Curl

Incline Curl

Concentration Curl

Machine Pump Biceps Workout

Triceps Workouts:

Cable Push-Down - Do normal hand and reverse hand. 

Skull Crusher

Close-Grip Bench Press

Triceps Dip

Bench Dip

Triceps Machine Dip

Dumbbell Overhead Triceps Extension

Cable Overhead Extension With Rope

Single-Arm Cable Kickback

Close-Grip Push-Up

Back Workouts:

Deadlifts

Lat Pulldowns

Back Machine Pull Downs

Back Reverse Pull Downs

Bent-Over Rows

Pull-Ups

T-Bar Row

Seated Row

Single Arm Dumbbell Row or Smith Machine

Chest-Supported Row

Traps Workout

Barbell Shrug

Dumbbell Shrug

Barbell Shrug Behind Back

Face Pull

Shoulder Workouts

Overhead Shoulder Press Standing

Overhead ShoulderPress Sitting

Overhead Barbell Press From Front With Bar Sitting

Military Press

Seated Dumbbell Press

Lateral Raise

Front Raise

Upright Row

Rear Delt Row

Remember to use the proper form, warm up before starting, and cool down after your workout. You can choose a variety of exercises from this list to create a balanced one-set full-body gym workout, focusing on different muscle groups each time you exercise. It's important to challenge yourself with weights or resistance that allows you to reach muscle fatigue within one set while maintaining good form to maximize the benefits of your workout.

To build muscle effectively, it's essential to incorporate a variety of workouts that target different muscle groups. A well-rounded workout routine includes strength training exercises like weightlifting, which focus on compound movements such as squats, deadlifts, bench presses, and overhead presses. 

These exercises stimulate multiple muscle groups simultaneously, fostering overall strength and muscle development. Additionally, isolation exercises like bicep curls, tricep extensions, and leg curls are crucial for targeting specific muscles.

 Incorporating bodyweight exercises like push-ups, pull-ups, and dips can enhance functional strength and muscle definition. Cardiovascular activities like running or cycling not only improve heart health but also help burn excess fat that may obscure muscle definition. Finally, adequate rest, a balanced diet, and proper recovery techniques are equally important to maximize the results of muscle-building workouts.

✅ Recommended Abdominal/Core Exercises

  Here are eight excellent ones that target different parts of the core and can be done regularly:

1.  Plank – Hold your body in a straight line (either forearms or hands) while engaging your core, glutes, and shoulders. 

2.  Dead Bug – Lying on your back, arms up, knees bent 90°, then extend opposite arm & leg while keeping your low back pressed to the floor. Great for deep core stability. 

 3.  Russian Twist -- Sit, lean back slightly, feet elevated (optional), then twist torso side to side to engage obliques. 

4.  Leg Raises (or Leg Drops) – Lie on your back, legs straight or slightly bent, lift/hower them up and down under control while keeping your lower back pressed to the floor. Excellent for the lower abs. 

5. Bird Dog – On all fours (hands and knees), extend one arm forward and the opposite leg back while maintaining a neutral spine and engaged core. 

6.  Side Plank – Lie on one side, prop up on your forearm or hand, lift hips so body forms a straight line. Targets obliques and lateral core stability. 

7.  Mountain Climbers – From a high-plank position, alternate bringing knees toward chest rapidly/controlled to engage core + cardio/hip flexor link. 

8.  Crunches / Basic Sit-ups – Classic ab move: lying, knees bent, hands behind or beside head, curl up focusing on the abdominal contraction. (Use with caution to keep good form/back support.)

  🧭 Tips for Implementing These 

--  Aim to include 3-4 of these exercises each session, focusing on variety (e.g., one static hold like plank, one movement for obliques like Russian twist, one lower-abs movement like leg raises). 

--  Reps/holds: For holds (plank, side plank) aim 30–60 seconds each. For movement-based (crunch, leg raise, bird dog) aim 8-15 reps × 2-4 sets depending on fitness level. 

--  Because you’re working across all ages: consider modifications (e.g., supported plank on knees, fewer reps, slower tempo) or progressions (add weights, longer holds) depending on age/fitness.

The Foundation of Strength: Essential Supplements for Every Athlete 

No matter your age or fitness level, your body needs the right nutrients to perform, recover, and stay strong. Whether you’re lifting weights, running, cycling, or simply staying active, the foundation of your athletic performance depends on how well you fuel and repair your body. At 7 Lights Nutrition, we’ve formulated a lineup of powerful, pure supplements that every athlete should be taking to build strength, endurance, and resilience. 

1. Muscle Power – Strength, Energy, and Recovery Muscle Power is your all-in-one performance formula. Packed with amino acids, adaptogens, and nutrients that support lean muscle growth and rapid recovery, it helps you push harder in the gym and bounce back faster afterward. It’s designed to boost natural energy production, endurance, and protein synthesis — essentials for every athlete.

Comes in Two Flavors. Click links to order:
Vanilla                              Chocolate

 2. Living Stones Minerals – Replenish and Restore Sweating during workouts drains your body of vital minerals that regulate energy, hydration, and muscle contraction. Living Stones provides a full spectrum of ionic minerals your body needs to maintain balance and optimize performance. It’s nature’s perfect electrolyte formula — ideal for athletes of all ages. 

3. Sulfur Defense (OptiMSM®) – The Joint Protector MSM (methylsulfonylmethane) is one of the most powerful nutrients for joint health, flexibility, and recovery. Our Sulfur Defense uses OptiMSM®, the world’s purest form of MSM, to help reduce inflammation, support collagen production, and protect your joints from wear and tear — keeping you active, mobile, and pain-free as you age. 

4. Creatine Monohydrate – Proven Muscle Fuel One of the most researched supplements in the world, creatine helps increase strength, power, and lean muscle mass. It fuels your muscles with ATP — the body’s energy currency — helping you train harder and longer. Creatine isn’t just for bodybuilders; it benefits anyone who wants to maintain strength, energy, and cognitive health as they age. 

5. Magnesium Bisglycinate – The Recovery Mineral Magnesium is essential for over 300 biochemical reactions in the body — from muscle relaxation to energy production. Our Magnesium Bisglycinate is highly absorbable and gentle on the stomach, making it perfect for supporting deep sleep, muscle recovery, and stress reduction. 

Stronger. Healthier. Longer. Athletic performance isn’t just about today’s workout — it’s about building a body that stays strong for life. Whether you’re 20 or 70, these foundational supplements from 7 Lights Nutrition support strength, recovery, endurance, and overall vitality. 

Start giving your body what it needs to perform at its best — every single day.

Watch this video about the important supplements everyone exercising should be taking.