A Guide to Beginning Strength Training

There’s a phrase I’ve heard myself say over and over again in the build up to opening Homegrown Fitness. 

‘Anyone, at any age can increase their strength’.

I want to break this down a bit more. But first a little story …

I was sitting with my mom the other day. She’s in her 70s, mobile, healthy and fit but almost out of the blue, developed debilitating nerve pain. If you’ve ever experienced nerve pain, you know it’s like nothing else — sharp, relentless, and impossible to ignore. It completely takes over your life. 

But amongst the chaos of diagnosis, meds and life modifications her doctors orders were clear and simple:  You need to get strong. (Lucky for her, her daughter owns a gym 😉)

I looked at her and said ‘I bet you that with consistency and slow progression, you could deadlift 80 pounds before you turn 80. 

The look on her face 🥴 🤣

Skeptical just doesn’t fully encompass it, and this is often the look and reaction I get.  We’ve been told for decades that aging equals inevitable decline. That at a certain point, while you may be able to maintain your strength, you can’t BUILD it. 

And while yes, it’s true that we lose muscle mass and strength as we age — the term for that is sarcopenia — but that doesn’t mean it’s irreversible. In fact, research keeps showing the opposite: people in their 60s, 70s, 80s, and even 90s can gain strength, muscle, and function with consistent resistance training.

If you don’t believe me, look at this study, this study, or this one — all showing significant improvements in muscle strength and physical performance regardless of age. 

Strength has no age limit. It’s for the young. It’s for the old. And it’s for all of us living in the messy middle. 

And I’m not alone in thinking this. Strength training has erupted in popularity in recent years. So if you, like so many people are riding the strength training wave and are looking to begin your strength training journey - read on. 

So Why Strength Train?

The benefits go way beyond the fact that you’ll just feel better if you do it (trust me). Strength training can:

• Improve bone density and reduce the risk of osteoporosis.
  

• Boost metabolism and improve energy levels.
  

• Improve posture and reduce chronic pain (especially in the back, knees, and hips).
  

• Support mental health and cognitive function.
  

• Improve balance, mobility, and longevity.
  

• Build confidence and a sense of accomplishment that carries into every part of life.
  

The Real Barriers to Strength Training

Starting something new — especially in a gym — can feel daunting.

For many people, walking into a gym can bring up discomfort, vulnerability, or fears. Gyms are notoriously unsafe spaces, especially for folks who are fat, disabled, queer, trans, or otherwise marginalized. Add to that the pressure to “look” a certain way, and it’s no wonder the inertia to get started is too much for many people to overcome. 

Other barriers to entry include Not knowing where to start. The machines, the terminology, the routines … it’s a lot!

Others experience a fear of injuring themselves. Especially for those who are pregnant, early postpartum, or completely new to this type of exercise.

Others find it challenging to start without a consistent rhythm. Without structure or accountability, it’s easy to give up when life gets busy (which it always does!).

Feeling out of place. Sometimes it can feel like everyone else seems to know what they’re doing so without a supportive environment it can be hard to get started. .

That’s where community and coaching matter most.

The Homegrown Fitness Philosophy

At Homegrown Fitness, we believe that movement and strength training are for everyone. 

Our classes are built around a few key principles:

1. Progressive Overload.
   Getting stronger doesn’t happen by accident. We gradually increase the challenge — heavier weights, more reps, or increased time under tension, so your body keeps adapting safely and effectively. We use percentages of max, RPE (rate of perceived exertion) and reps in reserve to ensure everyone is progressing within the context of their OWN body. 

2. Safety.
   We emphasize form and technique, not because there is only one right way to move, but because bodies are different and sometimes tweaking a movement can make it more accessible to someone. We prioritize recovery, and include mobility work so you can train hard without burning out or getting injured. 

3. Body Attunement and Autonomy.
   You know your body best. We’ll guide and support you, but you always have permission to rest, modify, or move differently from how the class is being coached. In fact, we actively encourage our clients to develop this skill in our classes.

4. Community Above All Else.
   Our members show up for each other as much as for themselves. There’s a sweet little camaraderie that builds over time — one person cheering another through a tough lift, or commiserating about their children’s lack of sleep between sets.

   Just last week, one of our evening clients came in and immediately asked, “Did she get her 200-pound deadlift yet????” (She had — and we all cheered.)

   That’s the thing about community-based training, it’s about so much more than building strong bodies. It’s about the relationships. We are relational beings after all and thrive on connection. At Homegrown Fitness, strength is something we build together.

How to Get Started with Strength Training

If you’re curious about starting, here are a few tips to help you build momentum:

1. Start small, but start.
   You don’t need fancy equipment. Bodyweight movements, resistance bands, or a pair of dumbbells are a great start. But remember, as you progress you need to increase your resistance. Increasing the number of reps you do of an exercise is great for building endurance but to improve your overall strength you need to add load to the movements.

2. Focus on building the skills and technique before worrying about the numbers.
   Develop movement patterns before you load on the weight. It’s okay to lift light while you learn. If you set up a strong base you’ll progress faster in the long run. 

3. Schedule it like an appointment.
   Put it in your calendar. Consistency matters more than perfection. At Homegrown Fitness, we encourage our clients to sign up for recurring classes so that strength training isn’t something you add in where you can but integrated seamlessly into your life like your other commitments. 

4. Find a supportive environment.

   Look for a space that feels safe, inclusive, and empowering. If you’re in the Toronto area, stop by Homegrown Fitness for a class — our small-group format means you’ll get personalized attention and real community support.

5. Remember your “why.”
   Whether it’s being able to play with your grandkids, carry groceries with ease, or feel grounded in your body, your reason for training matters way more than the numbers you have on the bar. Keep reflecting and asking yourself if the routine you have is working for you. 

In Closing

At its core, strength training is about more than about the physical act of building muscles and bones — it’s about resilience, confidence, and (at least at Homegrown Fitness) community. It’s about showing up for yourself, even when life feels heavy, and realizing that your capacity to grow is much more than you probably think.

Whether you’re picking up a weight for the first time or rediscovering your strength after years away, it’s never too late (or too early) to begin. If you’re in Toronto and ready to start, come train with us at Homegrown Fitness — we’d love to be a part of your strength training journey!