The Truth About Strength Training: What It Really Means & Why You Need It
- EMP Performance
- Mar 24
- 3 min read
When most people hear the term "strength training," they often picture bodybuilders lifting heavy weights or athletes performing explosive movements. But true strength training isn’t just about lifting the heaviest weight possible, it’s about progressive overload and applying consistent, structured resistance to help the body adapt and grow stronger.
What Strength Training Actually Is
Strength training is the process of progressively overloading the muscles, tendons, and bones with resistance over time. This can be done through weight training, resistance bands, or even bodyweight exercises, but the key component is progressive overload, gradually increasing the demand placed on the body to stimulate adaptation.
When done properly, strength training enhances:
Muscle Growth & Strength – Making everyday movements easier and reducing the risk of injury.
Joint & Tendon Health – Strengthening the connective tissues that support movement and reducing the risk of chronic pain and injuries.
Bone Density – Preventing osteoporosis and improving overall bone health as we age.
Metabolic Health – Supporting fat loss, improving insulin sensitivity, and enhancing cardiovascular function.
Why Your Joints & Tendons NEED Strength Training
Many people avoid lifting weights because they fear joint pain or injury. However, the reality is that joints and tendons require load to stay strong and resilient.
When you progressively strengthen your muscles, your joints become more stable, reducing strain and preventing common issues like knee pain, lower back discomfort, and shoulder problems. Studies show that proper strength training actually helps manage and prevent conditions like arthritis, rather than causing harm.
Strength Training vs. Pilates, Yoga & Other Forms of Exercise
There’s a common misconception that Pilates and yoga count as strength training. While they can improve mobility, flexibility, and core endurance, they don’t provide the level of resistance or progressive overload necessary to stimulate real strength adaptations.
Here’s why:
Pilates focuses on control and endurance, but doesn’t progressively overload the muscles in a way that leads to true strength gains.
Yoga enhances flexibility and stability, but doesn’t impose enough mechanical tension on the muscles to stimulate hypertrophy or increased bone density.
Cardio-based workouts (HIIT, running, cycling, etc.) are great for endurance, but they don’t load the body enough to support long-term joint and bone health.
If you’re only doing Pilates, yoga, or cardio-based workouts, you are missing a critical component of longevity and health. Incorporating structured strength training into your routine, even just 2-3 times per week will give you the best of both worlds: strength, mobility, and long-term resilience.
Why Strength Training Becomes Even More Important As We Age
As we get older, we naturally lose muscle mass, bone density, and joint integrity if we don’t actively work to maintain them.
Strength training helps to: Combat Age-Related Muscle Loss (Sarcopenia) – Maintaining strength as we age keeps us active and independent. Improve Bone Density – Reducing the risk of fractures and osteoporosis. Enhance Mobility & Joint Stability – Keeping you pain-free and moving well. Boost Metabolism – Helping maintain a healthy body composition and energy levels.
It’s never too late to start. Whether you’re in your 30s, 40s, 50s, or beyond, lifting weights is one of the most effective ways to future-proof your body and ensure you stay strong, mobile, and capable.
Ready to Start? Let’s Get You Stronger.
At EMP, we build structured, progressive strength programs that get real results—whether you're new to lifting or already active but looking to train smarter.
If you want to experience the benefits of true strength training, join us for a free 7-day trial and see what proper programming can do for you.
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