Strength

Lifelong Strength Training: Starting Young and Staying Strong

When did I start training? I started when I was, if I remember correctly, about eight or nine years old. My family had the old cement filled plastic weights in the basement and I started training by myself in the basement. I also had three older brothers. I started going with them to the gym when I was really young. I was the, at the time, least athletic of the brothers and so they had a vested interest in me getting in shape and learning how to work out and training. And so I started at a very young age and it's honestly been the one constant throughout my life that has always been there. I've always strength trained. It's been a consistent part of what I do on a daily basis and that started young. And now that I have kids, I'm hoping to instill the same type of passion for it and consistency from a young age as I had.

I started training when I was 8 or 9 years old, encouraged by my three older brothers. It has been a consistent part of my life since then and I hope to pass on this passion to my kids.

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I started strength training when I was around eight or nine years old. My family had old cement-filled plastic weights in the basement, and I began training by myself down there. I also had three older brothers who went to the gym, and I started joining them at a young age. Being the least athletic among them, they wanted me to get in shape and learn how to work out. So, I began my training journey at a very young age, and it has remained a constant in my life ever since. Strength training has always been a consistent part of my daily routine. Now that I have kids, I hope to pass on the same passion and consistency for strength training from a young age.

How important is strength training as we age?

Maintaining Strength as We Age: The Key to Independence and Quality of Life

Strength training as we age is vitally important. A couple of things we know. First, starting as early as our 30s, we start to lose strength and we start to lose muscle mass. Particularly when it comes to muscle mass, we start to lose type 2 fibers at an even greater rate than type 1 fibers. Type 2 fibers are those associated with power or high intensity outputs. But because as we age, we tend to not put ourselves in those situations that require, you know, power or explosiveness. Our body follows the use or lose approach and it prunes away what is unnecessary. Through training, we can maintain those fibers which are vitally important for our health and safety. One of the biggest risks for the older population is tripping, falling, and injuring themselves. Which leads to a skyrocketing percentage of death rates. Not to be dramatic about it, but that's what we're looking at. How long can we stay around? What's our lifespan? As well as what's our health span? And so training, starting as young as possible and maintaining it throughout life, ensures that when you reach those latter decades, you are able to function at a high level. You have either slowed, paused, or reversed the loss of strength and muscle tissue. The other piece of that, not just from a strength and performance side of things, you look at it from a health span of a quality of years perspective. In terms of when you're older, what do you want those years to look like? Do you want to have to need assistance? Do you want to have somebody help you do a day activity, a day of living? Or do you want to be self-sufficient and on your own? And through strength training, we can maintain that quality of life, maintain that self-sufficiency. You know, everybody needs power. Everybody needs strength. Everybody's going to trip and fall at some time. And through those abilities, through that strength, you're able to catch yourself. So it's vitally important. I can't stress that enough. Strength train consistently.

Strength training is important for maintaining the quality of life and health span as we age. Starting early and continuing throughout life will help us maintain our strength, muscle mass, and ability to perform activities of daily living. It is especially important for preventing falls and injuries in the older population.

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Strength training is extremely important as we age. Starting in our 30s, we begin to experience a decline in strength and muscle mass. This decline is more pronounced in type 2 muscle fibers, which are responsible for power and high-intensity movements. Unfortunately, as we age, we tend to engage in fewer activities that require explosive power, causing our bodies to naturally reduce these fibers. However, through strength training, we can preserve and even build these vital muscle fibers. This is crucial for our overall health and safety as we age.

One of the greatest risks for older individuals is the increased likelihood of tripping, falling, and sustaining injuries. These injuries can have severe consequences and lead to a significant rise in mortality rates. By engaging in strength training consistently throughout our lives, we can mitigate these risks and maintain a high level of function well into our later years. Strength training helps slow down or even reverse the loss of strength and muscle tissue associated with aging.

Furthermore, when considering our lifespan and health span—the quality of our years—strength training becomes even more important. Do we want to rely on assistance for daily activities as we age? Or do we want to maintain self-sufficiency and enjoy a high quality of life? Strength training plays a vital role in maintaining our independence and ensuring that we can perform daily tasks without assistance.

Everyone needs power and strength because accidents happen to everyone at some point. Having strong muscles allows us to catch ourselves during falls or other mishaps. Therefore, I cannot stress enough the importance of consistent strength training for individuals of all ages.

What is the most important thing a personal trainer needs to know when working with clients?

Client-Centered Coaching: The Key to Personal Training Success

The most important thing for personal trainers to know when working with clients is that it's not about you, it's about them. I don't mean to give that response and have it sound snarky or sarcastic, but I've done this in the past myself. We have a tendency to impart our goals or our preferences on the client, and the reality is that the client is the one that's in charge. They're the hero of the story, and so when you're working with a client, you have to keep them, it's what's called client-centered coaching. You have to keep them front and center to everything you're doing. That doesn't take away from the absolute importance of having your program design in place, having your exercise science knowledge, knowing what you're doing with them physically, but the key thing is that every decision you make, every selection you make, is in service of that client, and you function from that client-centered approach.

Personal trainers should use a client-centered approach when working with clients, meaning all decisions are made in the best interest of the client.

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The most important thing for personal trainers to know when working with clients is that it's not about them, it's about the client. While this may sound snarky or sarcastic, it's an essential reminder. It's common for trainers to project their own goals and preferences onto clients, but the reality is that the client is in charge. They are the hero of their own story. When working with clients, it's crucial to practice client-centered coaching and keep them at the forefront of everything you do. This doesn't diminish the importance of having a well-designed program or knowledge of exercise science. However, every decision and selection made should be in service of the client, operating from a client-centered approach.

What is the benefit of doing front squats?

Maximize Quad Strength and Reduce Back Strain with Front Squats!

Front squats are a great exercise and there are a couple different benefits that you can get from adding them to your program. First they allow you to keep a vertical torso, which because of the bar placement doesn't put as much stress or strain or potentially may not put as much stress or strain on say your low back if back squats for instance do cause some discomfort. So it allows you to keep that vertical position and then as a result of keeping that vertical position, the stress, the force placed on the body and particularly the legs is shifted more to a quad dominant. And so if you're looking to optimize your quad strength, your leg strength, that may be an opportunity to utilize front squats towards that benefit. But first and foremost, you want to make sure it's right for you, that you can own the position, you can own the pattern before you start adding it to the program. So like anything, make sure it fits your goal.

Front squats are a great exercise that can help optimize leg strength and quad strength. It also helps to keep a vertical torso position, which reduces strain on the back compared to traditional back squats. Make sure it is right for you before adding it to your routine.

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The benefit of incorporating front squats into your workout program is that they allow you to maintain a vertical torso, reducing potential stress or strain on the low back compared to back squats. By keeping this position, the emphasis shifts to the quadriceps, making front squats a great exercise for optimizing quad and leg strength. However, it's crucial to ensure that the front squat technique is suitable for you and that you can properly execute the movement before adding it to your program. As with any exercise, it's essential to align it with your specific goals and abilities.

How do you make sure that your clients feel heard and supported?

Three Powerful Steps to Ensure Client's Feel Heard and Supported

I make sure my clients feel heard and supported through three primary actions or primary steps. First active listening. As they're talking, as they're speaking, I'm engaging with them. I'm not trying to chime in or immediately respond. I'm just showing them through nonverbal nodding my head, leaning in, or short verbal, I understand responses that I am taking in the information they're sharing. I'm fully engaged in what they're talking about. After that, after I actively listen, I reflect back to them. I want to make sure I repeat what they just told me in my own words so that way they can get a sense of, oh yes, you truly get what I'm saying. You understand what I'm trying to accomplish. Or if I reflect back to them, I say it in my own words, like, no, not quite that. That gives them a chance to correct me so that way they know I have the full picture of what they're saying. And then lastly is I take action. I do something with the information they just shared. So if I actively listen, I reflect back and get confirmation that I understand, then I just take the steps either in my program design or habits or anything that I say I'm going to do, I do it. I follow up on what I'm going to do for them. And that's how you can get them to have your clients feel heard and supported.

To make sure my clients feel heard and supported, I use three primary steps-- active listening, reflecting back what they said in my own words, and taking action on what we discussed.

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To ensure my clients feel heard and supported, I follow three key steps. First, I actively listen to them. Instead of interrupting or immediately responding, I engage with nonverbal cues like nodding or leaning in, showing that I am fully present and taking in the information they're sharing. Next, I reflect back to them what they've said in my own words. This allows them to confirm that I truly understand their perspective and goals. If there's any clarification needed, they have the opportunity to correct me. Lastly, I take action based on the information they've shared. Whether it's designing a program, creating habits, or fulfilling any promises made, I follow through and ensure that what is discussed is put into motion. By actively listening, reflecting back, and taking action, I create an environment where clients feel heard and supported.

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Getting Started

Matt Berenc, a strength coach and personal trainer, possesses 20+ years of experience. He holds a Bachelor of Science degree in Nutritional Sciences from the University of Missouri. Matt is extensively certified, including NSCA-CSCS, StrongFirst Level 2 Kettlebell Instructor, FMS level 1, 2, Titleist Performance Institute Fitness 2, and Precision Nutrition level 2 coach. As the former director of education for a luxury fitness brand, he oversaw the development and implementation of education for over 2700 personal trainers. Matt remains an influential educator, conducting workshops worldwide on movement screening, kettlebell instruction, and coaching philosophy. His passion for the human body and its movement originated at age 10 when he began weightlifting. Matt prioritizes client-centered coaching, crafting personalized programs for optimal results and enjoyment.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Matthew Berenc