BY MARK KINI
I began strength training during my freshman year of high school, just before the start of the football season. Forty years later, I’m still training four to five times a week. These days, my workouts are less about vanity and more about maintaining my mental health. I often work more than 80 hours a week—that’s simply what the business demands. To protect my physical and mental well-being, I schedule my training sessions on my calendar like any important meeting. Showing up consistently is non-negotiable for me. This allows me to be a better employer for my valued staff, a better father, and a better human in general.
What Is Strength Training?
Strength training—also known as resistance or weight training—includes exercises aimed at improving muscular strength and endurance. While traditionally popular among athletes and bodybuilders, it’s now recognized for its wide-ranging benefits for people of all ages and fitness levels. Beyond building muscle or enhancing appearance, strength training supports long-term physical, mental, and emotional health. It's also an important complement to cardio for a well-rounded fitness routine.
1. Builds Muscle Mass and Bone Density
As we age, we lose muscle mass through a natural process called sarcopenia. Strength training helps counteract this decline by stimulating muscle growth and preserving muscle function.
In addition to maintaining lean muscle, resistance training increases bone density. This reduces the risk of osteoporosis and fractures, making it especially important for older adults. Strong muscles and bones also contribute to improved balance, mobility, and independence.
2. Boosts Metabolism and Aids Weight Management
Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. By building muscle through strength training, you can increase your resting metabolic rate and burn more calories—even when not exercising. This makes strength training an effective tool for weight control and fat loss. It also helps prevent the metabolic slowdown that often accompanies aging or restrictive dieting.
3. Improves Mental Health and Cognitive Function
Regular strength training has been shown to reduce symptoms of anxiety, depression, and stress. The endorphins released during exercise boost mood and emotional well-being. Training also enhances self-esteem and body image.
Emerging research suggests that resistance training may support brain health by improving memory and reducing the risk of cognitive decline as we age.
4. Enhances Functional Strength and Daily Performance
Strength training helps your body move more efficiently and safely during everyday activities—lifting groceries (or luggage), climbing stairs, or playing with your kids and grandkids. Improved strength reduces injury risk and supports better posture and joint health, especially critical for seniors. The "if you don't use, you lose it" is very true in this situation.
For older adults, this translates into greater independence and the ability to maintain a high quality of life without assistance. Falls can be debilitating for seniors, and it all starts with having strong muscular control.
5. Supports Cardiovascular Health
Although traditionally associated with aerobic exercise, strength training also benefits heart health. It can lower blood pressure, improve cholesterol levels, and enhance blood vessel function. When combined with aerobic activity, resistance training provides a powerful one-two punch for cardiovascular health and disease prevention.
6. Strength Training and Longevity
❱ A Longer Life: Numerous studies link higher muscle strength to a lower risk of mortality from many causes, including heart disease and cancer. Strength training helps slow the aging process by maintaining muscle and bone, improving metabolic function, and reducing inflammation.
Together, these factors contribute to a longer and healthier life.
❱ A More Productive Life: Longevity alone isn’t the goal—living well is. Strength training enhances energy, mobility, mental sharpness, and emotional resilience, which are all essential to maintaining productivity as we age.
Whether it’s traveling, working, pursuing hobbies, spending time with loved ones, or even getting out of bed without assistance, staying strong helps you continue doing what you love for longer.
The discipline and confidence developed through consistent training also carry over into your personal and professional life, boosting focus, drive, and self-belief.
Invest in Your Strength
Strength training is a powerful practice that delivers benefits far beyond the gym. From physical health and mental wellness to long-term productivity and independence, it’s one of the best investments you can make in yourself. My 85-year-old mother routinely uses her 2.5-pound dumbbell for half squats, bicep curls, and shoulder presses.
You don’t need to train every day to see results—just two to three consistent sessions per week can make a significant difference, no matter your age or fitness level. Whether using free weights, machines, resistance bands, or your own body weight, the key is proper technique and consistency. Invest in your strength—your future AND current self will thank you. [CD0625]
Mark Kini is the President & CEO of Boston Chauffeur. He can be reached at
