Expanding Your Circle of Strength: Strength Training for Health, Fitness and Life
I’ve always had a very simple mindset when it comes to the benefits of strength training: Nothing is harder when you are stronger.
Have it be strength of body, mind, or will, when presented with anything challenging I've always been grateful to be stronger. This idea of strength being all encompassing in our health, fitness and life has driven me to help people build this life skill of strength. This isn't about spending endless hours in the gym or chasing after an elite athlete's physique. It's about accessible, practical, and fundamental techniques that can be woven into all aspects of life and exercise.
This is why strength training needs to be approached with a 360° view. When I'm training, I'm not thinking JUST about moving the weight. I’m thinking about how lifting this weight is going to help me lift up my son when we are playing, going to make that hold during yoga 1% easier, and keep me from having to make two trips with the groceries. A primary goal of my training is to Expand My Circle of Strength.
Circle of Strength
“Expand My Circle of Strength?” What does that mean?! I want my workouts to help with all aspects of my life and allow me to always be able to physically do what I want to be able to do. Forgetting to consider this idea in your training can lead to being really good at working out but not so great at other things. If I can pick up a 500lb barbell but struggle moving in day to day life my strength is not a circle covering all of my life but a triable reaching farther in one direction than others. Building foundation strength with the Kettlebell and Bodyweight are my main ways to keep that 360° view on my training.
The Foundation: Strength for Your Body
At the heart of a more capable life is a resilient and capable body. Both bodyweight and kettlebell training excel at building this foundation in a progressive and intentional way.
Bodyweight training is the ultimate in accessible fitness. Your own body is the only equipment you need, and the exercises often carry over to everyday movements and other recreations. These three exercises are prime examples of effective bodyweight strength training.
Push-ups: A straight forward exercise that builds strength in your arms, shoulders and core. The key to getting the most out of the Push Up is to start with a strong foundation in the Plank and core strength.
Lunge: This knee dominant exercise is variable and mimics movements from other sports, exercises, and activities.
Crawl: So simple a baby can do it! But, simple doesn't always mean easy. The crawl is a full body coordination and strength exercise you can perform anywhere.
Kettlebells add a unique dimension to your training. Their off-center weight challenges your stability and grip, leading to incredible gains in full-body strength and coordination. This paired with an intentional progression though the learning process makes it a great strength tool for anyone.
Kettlebell Swings: This explosive movement is a cornerstone of kettlebell training. It builds a powerful posterior chain (glutes and hamstrings), helps increase metabolism and calorie burn, and significantly boosts your cardiovascular health. The power generated in a swing translates to more dynamic and explosive movements in any activity.
Goblet Squats: Holding the kettlebell at your chest forces you to maintain an strong posture, engaging your core and helping to stabilize the back. This makes it a fantastic teaching tool and a great way to build lower body and core strength simultaneously.
The Turkish Get-Up: This is a slow, deliberate movement that takes you from lying on the floor to a standing position while holding a kettlebell overhead. It has been described to me by yoga practitioners as “heavy medal yoga”
Expanding to Your Mind: Mental Fortitude
The impact of strength training extends far beyond the physical. As your body grows stronger, so does your mind. Grit and consistency are two of the top things that come to my mind in this aspect.
Strength Training isn't always easy, nor should it be. To get stronger we have to push to what you are capable of and then go beyond. This focused effort, this grit, of going beyond what we thought we were capable of, especially when it's hard, is something that carries over to all aspects of life and fitness.
Though fitness isn't just about building grit and getting sore and sweaty. It's working consistently. Strength training is a slow lifelong process that will only bring the best results with regular focused work. Having a sound foundation and plan of progressions are just some of the ways to build this and core parts of my training!
The key is to start where you are and build gradually. With each session, you are not just building muscle; you are cultivating resilience, confidence, and a deeper connection to your own potential.These skills and a strength philosophy centered around longevity and forward progress I believe will help expand your Circle of Strength regardless of your goals, experience, or how you choose to train your body. You are expanding your circle of strength, one repetition at a time, and creating a life of greater vitality and empowerment.
