Why You Need to Start Strength Training (From Someone Who Waited Too Long)

Let me be honest with you.

For most of my entrepreneurial life, exercise wasn’t even a footnote on my daily agenda. I had businesses to build, problems to solve, and fires to put out. Hitting the gym just never made the list. And truthfully, the majority of entrepreneurs I meet today still live by that same script.

But something shifted after I sold my last business. I made a personal commitment — not just to start doing cardio or get a bit more active, but to really dive into strength training. I’m now 9 months in. And while I’m far from an Olympian, I can say this with confidence:

Adding strength training to my routine has been one of the most transformative decisions I’ve made — for both my body and my business.

And if you’re 40 or over, I’d argue it’s not just beneficial. It’s essential.

Why We Don’t Prioritize Our Health

Let’s get real.

Entrepreneurs are notorious for running on fumes. We live in the future — the next launch, the next client, the next big thing. And somehow we convince ourselves that when we finally arrive, we’ll start taking care of ourselves.

But here’s what I’ve learned: there is no finish line. The goalposts keep moving. If you wait until your calendar clears to care for your health, you’ll be waiting forever.

And trust me, I used to believe the myth too. Until the back pain kicked in. The kind that would put me on pause for days, sometimes weeks. Until I started noticing my energy was dipping, my confidence waning, and my posture resembling someone who spent way too much time glued to a screen (because I did).

The Day It Started to Shift

After I sold my company, I made a promise to myself. No more “someday.” It was time to stop treating my body like a liability and start treating it like an asset.

I got into a rhythm of both cardio and strength training. Nothing extreme — just a few times a week, consistently. And that’s when the magic started.

My chronic back pain? Nearly gone. I’m not joking. Something that plagued me for years and limited how I showed up at work, at home, and in life — vanished.

My confidence? Skyrocketed. Which, let’s face it, matters when you’re leading teams, coaching others, or standing on stage.

And as a fun bonus? Let’s just say I didn’t mind my wife squeezing my arms and going “Oooh.” Yeah, that felt good too.

Why Strength Training Specifically?

While any form of movement is better than none, strength training offers unique benefits — especially as we age.

1. Injury Prevention: Lifting weights builds stronger muscles and connective tissues, which help support your joints and reduce the risk of injuries — especially back, knee, and shoulder pain common among desk warriors.

2. Metabolic Health: Strength training increases muscle mass, which boosts your resting metabolism. That’s science-speak for “you burn more calories doing nothing.”

3. Mental Clarity and Focus: Studies show strength training improves cognitive function, memory, and mood — all essential ingredients in the entrepreneur’s toolkit【source: Harvard Health】.

4. Confidence: This one’s hard to quantify, but undeniable. When you feel strong, you carry yourself differently. And when you’re coaching, selling, leading, or networking — that confidence matters.

The Entrepreneurial Edge

This isn’t just about vanity or longevity (though those are great perks). This is about peak performance in every area of your life.

At Upsociate, we talk a lot about goal setting. About having a clear vision for your business and your life. And strength training fits perfectly within that framework — because it’s measurable, challenging, and deeply rewarding.

You want to build a six-figure business or a million-dollar exit? Awesome.

Now try squatting your bodyweight after 12 weeks of consistent training. You’ll gain something else: proof that progress is possible with discipline, even in unfamiliar arenas.

Strength training reinforces the identity of someone who sets a goal, does the reps, and sees it through — and that identity carries over into how you show up as an entrepreneur.

How to Get Started (Without Becoming a Gym Rat)

If you’re reading this and thinking, “Okay, fine, I’ll give it a shot… but I don’t want to live at the gym,” relax. You don’t have to.

Here’s how I did it — and how you can too:

1. Start with 2-3 sessions per week. Focus on compound movements like squats, deadlifts, pushups, and rows. You can do it with free weights, machines, or even resistance bands.

2. Hire a coach — or just ask. You would be surprised how many knowledgeable and friendly people you will find in a gym! If you’re unsure about your form or how to get started, you can hire a coach or your can ask someone who seems to know what they are doing at the gym!

3. Track progress like you would in your business. Log your workouts. Set targets. Celebrate small wins. Sound familiar? It’s just like business. (I use an app called Hevy and love it!)

4. Pair it with light cardio on off days. A brisk walk or a bike ride is more than enough.

5. Don’t let perfect be the enemy of progress. You’re not training for the Olympics. You’re just trying to feel better, move better, and show up stronger in life and business.

Why Upsociate Champions This

At Upsociate, we’re not just about growing your business. We’re about helping you grow into the person who can sustain that success.

Because here’s the truth: all the marketing plans, sales scripts, and operational efficiencies in the world won’t matter if you’re too burned out, too broken, or too distracted to execute on them.

We want you to thrive — not just financially, but physically, mentally, and emotionally. Strength training is a foundational pillar of that.

That’s why our community, coaching, and frameworks always circle back to one central idea: the better YOU get, the better your business gets.

Final Thought

If you’re over 40, a business owner, and your gym shoes are collecting dust — consider this your wake-up call.

You’ve already proven you can do hard things. You’ve built businesses, weathered storms, made payroll on fumes, and sacrificed weekends to chase your dreams.

Now it’s time to do something just as bold: take care of the one asset you can’t replace — your body.

Start small. Stay consistent. And give it 90 days.

I promise, the results — both in business and in life — are worth it.