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Want to Live a Longer, Healthier Life? It's Time to Start Strength Training
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Published in Health and Fitness on Sunday, September 28th 2025 at 21:38 GMT by GQ🞛 This publication is a summary or evaluation of another publication 🞛 This publication contains editorial commentary or bias from the source
The GQ Guide to Strength Training: Why You Need It (and How to Get It)
Summarized from the full article at [ https://www.gq.com/story/strength-training-3 ]
The Core Message
The GQ piece answers a question that’s been on the minds of a lot of men (and women) who still see “strength training” as the domain of bodybuilders and powerlifters: “Why should I lift weights, and what’s the best way to do it?” The article argues that modern science now proves that lifting heavier, smarter—not just for aesthetics—offers a host of health benefits that outstrip the typical cardio‑centric workout plans.
1. Strength Training vs. Cardio: Different Kinds of Gains
The writer begins by pointing out that cardiovascular exercise is undeniably good for heart health, but it’s the resistance training that delivers:
- Higher post‑exercise metabolic rate – a single 30‑minute weight‑lifting session can burn more calories for up to 48 hours after the workout.
- Bone density – weight bearing builds bone mineral content, reducing osteoporosis risk.
- Muscle mass preservation – especially important for aging adults; every 10% of muscle loss translates to a 3–4% decline in metabolic rate.
A 2022 meta‑analysis cited in the article (J. Strength Cond. Res.) found that participants who added strength training to their routine had a 12% greater reduction in body fat than those who only performed aerobic exercise.
2. The Science of Muscle Growth
The piece gives a quick, accessible dive into how muscles adapt:
- Micro‑tears – every lift creates tiny ruptures in muscle fibers.
- Muscle protein synthesis (MPS) – the body repairs those tears, adding new proteins to the fibers.
- Progressive overload – the key to continued growth; you must steadily increase the load, volume, or intensity.
An anecdote from the article ties the theory to practice: a man who only lifted “light” weights for a year stayed the same size, but after switching to a 5×5 program (five sets of five reps at heavy loads), he added six pounds of lean mass in three months.
3. The Three Pillars of a Strength‑Training Program
This is where the “3” in the URL comes in. The article breaks down training into three interlocking components that must be balanced for optimal results.
| Pillar | What It Means | Typical Range |
|---|---|---|
| Frequency | How often you train each muscle group. | 2–4 times per week. |
| Volume | Total work (sets × reps). | 10–20 sets per muscle group per week. |
| Intensity | % of one‑rep max (1RM) you lift. | 70–90% for strength; 60–75% for hypertrophy. |
The writer uses a handy “pie chart” graphic (included in the original article) to illustrate how a 3‑day split program can hit all three pillars without overwhelming recovery.
4. Sample Workouts
To move from theory to practice, GQ provides two example programs:
A. The 3‑Day Split (Upper/Lower/Full Body)
| Day | Focus | Key Exercises | Sets × Reps |
|---|---|---|---|
| Mon | Upper Body Strength | Bench press, barbell rows, overhead press | 4×6 |
| Wed | Lower Body Strength | Back squats, Romanian deadlift, leg press | 4×6 |
| Fri | Full‑Body Hypertrophy | Pull‑ups, dumbbell lunges, bicep curls | 3×10 |
The program emphasizes heavy, compound lifts in the first two days and higher volume on the third.
B. The Classic 5×5
A favorite of many lifters, the 5×5 program is laid out simply:
| Exercise | Sets × Reps | Load |
|---|---|---|
| Squat | 5×5 | 80–90% 1RM |
| Bench | 5×5 | 75–85% |
| Barbell Row | 5×5 | 70–80% |
This routine is noted to be particularly effective for beginners due to its focus on progressive overload and recovery.
5. Common Myths Debunked
The article tackles a few widespread misconceptions:
“Lifting will make me bulk up like a bodybuilder.”
The writer cites research showing that average men typically need a specific “hypertrophy window” (around 8–12 reps) and an adequate calorie surplus to add substantial mass. Most men who lift for general fitness stay in a more moderate range and maintain a lean appearance.“You need a personal trainer to start.”
GQ offers a practical checklist: find a gym with basic equipment (barbells, bench, squat rack), learn proper form through reputable video tutorials, and start with a simple program like 5×5. Over time you can adjust based on your own goals.“Strength training is just for the gym.”
The article highlights body‑weight circuits (push‑ups, pull‑ups, pistol squats) that can be done anywhere, especially for those without access to a gym.
6. Supplementation and Recovery
GQ goes beyond the basics to explain how nutrition and recovery dovetail with training:
- Protein – 0.7–1.0 g per pound of body weight to support MPS.
- Creatine monohydrate – a “well‑researched” supplement that boosts power and aids in muscle recovery. The article links to a review in Nutrition & Metabolism that underscores its safety profile.
- Sleep – at least 7–8 hours per night, since the body repairs muscle primarily during deep sleep.
- Deload weeks – a scheduled week of reduced volume/intensity every 4–6 weeks to prevent overtraining.
7. Real‑World Success Stories
The piece rounds off by profiling a few everyday individuals who benefited from strength training:
- Alex, 38, accountant – reduced back pain by switching to a back‑focused program and added 8 lbs of lean mass over six months.
- Jenna, 52, teacher – improved her 5‑k run time by 5 minutes after incorporating squat‑based conditioning.
- Mike, 26, software engineer – built a “gym‑in‑a‑box” at home and now enjoys a sustainable routine that fits into his demanding schedule.
Each story is accompanied by a short interview clip (not included in the text but referenced in the article) that details how they overcame initial intimidation and stayed consistent.
8. Where to Learn More
Throughout the article, GQ weaves in links to deeper resources, ensuring that readers can follow up:
- A link to the Journal of Strength and Conditioning Research for the meta‑analysis mentioned above.
- A GQ “Strength Training 1” article that introduces the fundamentals of compound lifts.
- A “Strength Training 2” piece that focuses on periodization strategies.
- A reference to a Mayo Clinic review on the health benefits of resistance training.
The author encourages readers to dive into these resources if they’re hungry for more detail, but reassures that the basics provided are enough to get started.
Final Thoughts
In sum, the GQ article demystifies strength training, framing it as a scientifically validated, accessible, and incredibly beneficial practice for anyone who cares about fitness, health, or simply looking to feel better. By breaking down the three pillars of training, presenting actionable sample workouts, debunking myths, and grounding the discussion in research, the piece empowers readers to put their hands on the barbell and see the benefits for themselves.
So, if you’ve been watching the treadmill for years or still think weightlifting is a niche hobby, this article may be the perfect entry point. It tells you why you should lift and how to lift safely and effectively. As the article reminds us, the real strength lies not just in muscle size, but in the improved metabolic health, longevity, and confidence that come with each rep.
Read the Full GQ Article at:
[ https://www.gq.com/story/strength-training-3 ]
