Part 1: Why Strength Training Is Non-Negotiable

Craig Wynne
Apr 7
2 min read

Updated: Apr 12

Why Strength?

Out of all the components of fitness, strength is the slowest to build and the quickest to disappear as we age. While people are proving what’s possible later in life, the facts still hold:

“Athletes in sports requiring speed and power tend to peak by their mid-20s, endurance athletes by their 40s, and low-impact sport athletes into their 50s.”

— Gillan 2018; Longo et al. 2016

Training can slow down decline, but it doesn’t stop it. Muscle loss accelerates around 60, and fast-twitch muscle fibers—responsible for speed and power—are the first to go.

Strength Is the Buffer

The earlier you build it, the better your quality of life later. Losing strength over time means everyday tasks become harder: standing up, carrying groceries, walking stairs.

Let’s break it down:

This chart shows a projected decline in squat 1-rep max (1RM) strength as someone ages, assuming a 200 lb squat at age 30. Here's a quick breakdown of the approximate percentage of strength retained by decade, using age 30 as the baseline (100%):

Age 40: 190 lb → 95%
Age 50: 181 lb → 90.5%
Age 60: 171 lb → 85.5%
Age 70: 152 lb → 76%
Age 80: 134 lb → 67%
Age 90: 117 lb → 58.5%
Age 100: 100 lb → 50%

You don’t need a 300 lb squat to live well, but if you’re struggling with 100 lb by your later years, life gets harder. That’s why we build strength early—to keep freedom and capability later.

Why Not Just Cardio?

Cardio and low-intensity movement are everywhere—walking, biking, swimming, rowing, paddleboarding, etc. These things are easy to add, and great for health.

But people often default to long, low-intensity sessions just to burn calories. That’s not the best use of the gym.

The kitchen is for weight loss. The gym is for gaining ability.

When you get stronger, faster, more coordinated, and more mobile—you naturally burn more calories, move better, and enjoy life more.

What If I Only Have 1–2 Days?

Here’s how to prioritize training if gym access is limited:

• 1x/week – Maximal strength

• 2x/week – Strength + High Intensity

• 3x/week – 2x Strength, 1x High Intensity

• 4x/week – Add 1 Moderate Intensity day

• 5x/week – Add 1 Low Intensity day

Even one day of intentional strength work matters. Build the buffer. You’ll thank yourself later.

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