Confession time.

For years, if you had asked me about exercise, I would have enthusiastically pointed you toward walking (biking, swimming, running, etc.). And for good reason. Walking is simple, accessible, social, and incredibly effective. Of course, it is one of the best things we can do for our health, and Rachael, Bryan, and I are all fully committed to advocating for it. As in, ALL our chips are pushed to the middle of the table.

But, if I’m being honest, I probably haven’t talked enough about strength training.

That’s on me. I was worried about putting too many ingredients in the recipe, trying not to trigger a ‘maybe we’ll just eat out tonight’.

You know what I mean?

Strength training is not just a “nice add-on.” It is truly essential.

Here’s the deal. Starting somewhere around age 30 (where I will find myself in 3 years), we begin to lose muscle mass. Slowly at first, then more quickly. It’s one of those quiet, behind-the-scenes changes that doesn’t make headlines (like, say, getting teleported to a Waffle House), but absolutely impacts how we feel and function. Less muscle can mean less strength, more fatigue, decreased balance, and a higher risk of falls.

Not exactly the trajectory most of us are aiming for.

The good news is this: strength training works. And it works at any age (even 27).

I’ve seen it in patients, in colleagues, and, yes, in myself. When people begin even a modest strength routine, something shifts. Getting out of a chair feels easier. Carrying groceries becomes less of a strategic operation. Stairs feel less like a negotiation. Waking up feels less achy. Okay, fine.

And from a heart health standpoint, it’s quietly powerful. Strength training can help lower our blood pressure, improve our blood sugar, and speed up our metabolism (i.e. weight loss). It pairs beautifully with walking. Think of walking as your foundation and strength training as the framing that holds everything together.

Now, before anyone pictures themselves pinned under a barbell, let’s simplify this.

Strength training does not have to be complicated.

It can be as straightforward as sitting down and standing up from a chair a few extra times. Wall push-ups in your kitchen. A few resistance band exercises while watching the news. If you enjoy the gym, great. If you don’t, that’s perfectly fine too.

Two to three times per week is plenty to start.

And here’s an important point: the goal is not to become a bodybuilder. The goal is to maintain and build enough strength to live your life fully. To stay independent. To keep doing the things you enjoy with the people you love.

One of the things I love most about Walk with a Doc is that we’ve never been about perfection (“you’re kidding me, David??”). We’re about progress. We’re about showing up. We’re about taking realistic, sustainable steps toward better health.

Strength training fits beautifully into that philosophy.

So consider this a gentle nudge. Not a mandate. Just an invitation.

Maybe this week, you can add one or two simple strength exercises. Maybe you do them once. Maybe twice. That’s more than enough to begin. I think this is a great place to start.

And if it feels a little awkward at first, welcome to the club. That means you’re doing something new, and that’s where the magic tends to happen.

We’ll keep walking together. That’s not changing.

But perhaps, little by little, we’ll get a bit stronger together too.

I have a feeling that the future version of you will be very glad you did.

Peace and love,