When I started strength training over a decade ago, my main goal was to look good. I wanted to build muscle and feel more confident.
But over time, I realized that strength training offered more than just physical transformation. It became essential to my energy, focus, and performance—not just in the gym, but in business and life.
Strength training didn’t just change my body; it sharpened my mind and elevated my ability to handle stress, make decisions, and stay at the top of my game.
In today’s blog, I’ll show you why strength training is a powerful tool for high achievers who want to improve their energy, focus, and success. Let’s dive in!
1. Strength Training Boosts Metabolism and Fat Loss
Unlike cardio, which primarily burns calories during the workout, strength training increases your resting metabolic rate.
This means you burn more calories even after the workout ends. Excess post-exercise oxygen consumption (EPOC) keeps your body burning calories as it repairs muscle, making strength training highly effective for fat loss.
How to hack it:
Focus on compound movements like squats, deadlifts, and bench presses.
Aim for 3-4 strength training sessions per week.
Pro Tip: Building lean muscle mass can increase your resting metabolic rate by up to 7%.
2. Strength Training Fights Sarcopenia
As we age, muscle loss—known as sarcopenia—threatens our strength and mobility. This decline begins as early as age 30 and can accelerate with age, leading to a loss of 3-5% of muscle mass per decade.
For high achievers, maintaining muscle is key for longevity and performance.
How to hack it:
Prioritize strength training at least three times a week, focusing on compound lifts.
Increase resistance gradually to prevent muscle loss.
Pro Tip: Research from The Journal of Gerontology shows resistance training can slow or reverse sarcopenia, helping you maintain muscle mass as you age.
3. Strength Training Increases Testosterone and Confidence
For high achievers, confidence is critical. Strength training increases testosterone levels, which are essential for muscle growth, fat loss, and energy.
Higher testosterone also boosts confidence and assertiveness, which are crucial for leadership.
How to hack it:
Stick to compound lifts and heavy resistance training to maximize testosterone production.
Prioritize sleep and nutrition to support recovery.
Pro Tip: Resistance training can lead to an acute increase in testosterone levels, especially in men.
4. It's Efficient for Busy Schedules
Strength training is highly efficient, making it ideal for those with busy schedules. You don’t need hours in the gym—short, focused sessions (30-45 minutes) can yield impressive results.
Compound lifts are particularly effective because they target multiple muscle groups.
How to hack it:
Schedule 3 sessions per week with full-body workouts to maximize impact.
Use supersets (back-to-back exercises with minimal rest) to increase intensity and reduce workout time.
Pro Tip: Research shows as little as 30 minutes of strength training, three times per week, can significantly improve muscle mass and strength.
5. Strength Training Improves Bone Density and Joint Health
Strength training doesn’t just build muscle; it strengthens bones and improves joint health. Weight-bearing exercises stimulate bone growth, reducing the risk of osteoporosis and fractures.
Strengthening the muscles around your joints also helps prevent injuries and enhances mobility.
How to hack it:
Incorporate weight-bearing exercises like squats, lunges, and deadlifts to improve bone health.
Include mobility and flexibility exercises to keep your joints limber.
Pro Tip: Studies from the Journal of Bone and Mineral Research show resistance training significantly improves bone density, especially in men over 40.
Final Thoughts
Strength training is more than just a workout—it’s an investment in your physical and mental performance.
Regular strength training transforms your body and boosts your ability to focus, handle stress, and increase confidence—traits essential for high achievers in all areas of life.
Whether you’re looking to build muscle, burn fat, or enhance performance, strength training is the ultimate game-changer. Make it a priority, and watch how it transforms your life.
Have a great week,
– Oliver
P.S. Are you an entrepreneur, executive or high performer who wants to get lean, skyrocket your energy, and get in your best shape in less than 3 hours per week? Apply for my private one-on-one coaching here.
References
Schoenfeld, B. J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training." Journal of Strength and Conditioning Research.
Hackney, K. J., & Battaglini, C. L. (2013). "The Effects of Resistance Exercise on Fat Loss." Journal of Obesity.
Bartholomew, J. B., et al. (2011). "Resistance Exercise and Self-Efficacy: A Randomized Controlled Trial." Frontiers in Psychology.
Kraemer, W. J., & Ratamess, N. A. (2005). "Hormonal Responses and Adaptations to Resistance Exercise and Training." Sports Medicine.
Vingren, J. L., et al. (2010). "Testosterone Physiology in Resistance Exercise and Training." Sports Medicine.
Rolland, Y., et al. (2008). "Sarcopenia: its assessment, etiology, pathogenesis, consequences and future perspectives." Journal of Gerontology.
Kemmler, W., et al. (2004). "Exercise Effects on Bone Mineral Density, Osteoporosis and Fracture Prevention." Journal of Bone and Mineral Research.
