Why We Can’t Base Our Training on the Fitness Industry or Extreme Sports – An Individualized Perspective on Strength Training

By

Why We Can’t Base Our Training on the Fitness Industry or Extreme Sports – An Individualized Perspective on Strength Training

In the fitness world, the fitness industry and extreme sports have long served as ideals and benchmarks for what a “well-trained body” should look like or be able to do. These ideals, often presented through visually striking images on social media or competitive formats that demand extreme discipline, strict diets, and often unhealthy lifestyles, shape many people’s perceptions of training. The problem is that these representations rarely have anything to do with health or sustainable training. Research shows that targeted, regular strength training has far more fundamental and important effects than these extreme images convey, especially as we age.

Strength training is one of the most well-documented forms of exercise for counteracting age-related muscle loss (sarcopenia) and maintaining functional capacity. Regular strength training increases muscle mass and strength even in older adults, which in turn can reduce the risk of falls, improve metabolic health, and enhance quality of life (Peterson et al., 2010; Liu & Latham, 2009). At the same time, increased muscle mass often changes the body’s appearance – something that does not always align with a slim or aesthetic ideal. Studies show that strength training leads to hypertrophy, i.e., muscle growth, which often means larger thighs, a broader waist, and more muscular arms (Wernbom et al., 2007). This is a natural and healthy response to training – not a failure to “look like Instagram.”

It is therefore crucial that training is designed around the individual’s goals, circumstances, and life situation. Genetic variations play a significant role in how much muscle an individual can build and how quickly results appear. Muscle fiber type, hormonal profile, and body composition all affect training responses (Hubal et al., 2005). Comparing your own progress to someone else’s, especially an elite athlete or fitness model, is not only unrealistic – it can be directly harmful to motivation and self-esteem.

As a coach, it is essential to work based on the individual’s specific conditions. This means creating realistic goals, providing support through long-term training strategies, and educating about what constitutes health-promoting training. For some, this may involve building strength without major visual changes; for others, it may be about improving function, reducing pain, or increasing energy in daily life. Regardless of the goal, strength training is a powerful tool, but it must be used wisely – not copied from the fitness world’s external façade.

In an era where appearance often overshadows function and health, we need to remind ourselves that the value of training lies not in others’ eyes, but in how we feel, perform, and live. Sustainable training is individual, not idealized.

References

Hubal, M. J., et al. (2005). Variability in muscle size and strength gain after unilateral resistance training. Medicine and Science in Sports and Exercise, 37(6), 964–972.

Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, Issue 3.

Peterson, M. D., et al. (2010). Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Research Reviews, 9(3), 226–237.

Wernbom, M., Augustsson, J., & Thomeé, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225–264.


Comments

Post a Comment

Popular posts from this blog

Why We Encounter So Much Meanness Online – and How We Can Handle It

By
Why We Encounter So Much Meanness Online – and How We Can Handle It I have come across online hate and trolling myself, and I felt it was important to address this topic because it is closely connected to relationships and can significantly affect our health. At Sculptera, we follow the philosophy that increased awareness is one of the most important tools for managing difficult situations. Here, I will explain why people write mean things online and provide a practical tool to help you stay grounded if you are targeted. Why Do People Write Hurtful Things Online? The Digital Mask Psychologist John Suler (2004) describes the online disinhibition effect —we behave with fewer restraints online than in real life. Behind a screen, often anonymous, without eye contact or body language, our empathy decreases, making it easier to say things we would never say face-to-face. When Anger Finds a Shortcut Research shows that trolls often have personality traits linked to the “Dark Tetrad”: ...
Read more

Dare to walk your own path – listen to your inner compass

By
In my work with holistic health, we often talk about balance — between body, mind, and life choices. But true balance also means staying connected to your inner truth. This post is a reflection on what it really means to follow your inner compass and live in alignment with who you are. We live in a world where norms guide us more than we may like to admit. From an early age, we’re fed ideas about how we should be, what we should do, and which paths are considered “right” in life. But what happens when the path expected of us doesn’t feel right in our hearts? Following your inner compass means listening to that quiet voice within — the one that knows what you truly want and need. It’s about daring to question, to pause, and not just follow the current out of habit or fear of standing out. Norms that limit us Norms can be helpful — they create structure and belonging — but they can also hold us back. We may feel pressure to choose a certain career, live a certain way, or fit into ...
Read more

Daring to Be Proud of Yourself

By
Daring to Be Proud of Yourself I’ve often reflected on the Swedish concept of Jantelagen – the idea that we shouldn’t openly say we’re good at something or be proud of our achievements. I’ve never been fond of this mindset. It’s a shame that pride is so often associated with bragging or a lack of humility. Through life and my work as a holistic health coach, I’ve learned the importance of standing up for yourself and acknowledging what you’ve created. Feeling proud of your progress and personal growth isn’t about being better than anyone else – it’s about recognizing your own journey and the effort you’ve put in. We need more of that pride in society. Celebrating yourself doesn’t diminish others – it can actually inspire them to do the same. Throughout my children’s lives, I’ve asked them a simple question: “Do you like yourself? Do you think you’re good?” When they were small, they would always answer, “Yes!” But now that they’re older, a new thought has crept in: “Mom, you can’t rea...
Read more