Strength for the long haul: Why parents should make strength training non-negotiable
- coachgmajor
- Jan 6
- 3 min read
Parenting is physically and mentally demanding. You lift car seats and toddlers, you squat to tie tiny shoes, you sprint after the dog or the pram, and you somehow need energy left to be present, patient, and consistent, (all whilst slightly/very under slept). Strength training is the single most efficient way to make those tasks easier — and to protect your long-term health.
I’m Greg, founder of LFTD, and we build strength programs that fit around busy lives. Here’s why strength training should be part of every parent’s routine — plus what to aim for and how to get started.
1. You’ll get measurably stronger — and stay stronger as you age.
Resistance training reliably increases muscle strength and size when done consistently. Stronger muscles make everyday parenting tasks (carrying kids, lifting buggies, stopping fights) easier and less tiring — and they improve your balance and functional ability over time. These benefits aren’t anecdotal; systematic reviews and meta-analyses show clear gains in strength and hypertrophy from resistance training across adult populations.
2. It protects your bones and reduces injury risk.
Bone density declines with age, particularly for women after menopause — but progressive resistance training is one of the most effective ways to slow or reverse that loss. Stronger bones reduce fracture risk as you get older, which is a practical benefit when you think of the physical demands of parenthood over decades.
3. Mental health and energy — real, measurable improvements.
Parenting can strain sleep, stress levels, and mood. Resistance training has been shown in to reduce symptoms of depression and improve quality of life and physical function. That translates into better resilience when routines go off the rails, and more consistent energy for the day-to-day.
4. Better function, less fatigue — you do more with less time.
Strength training improves functional capacity: you get stronger, you move more efficiently, and daily tasks require less effort. For time-poor parents, that’s gold — better returns on a two or three short, focused sessions per week than hours of low-intensity “busywork.”
5. It’s scalable and time-efficient — tailor it to your life.
You don’t need hours in the gym. Two to three well-designed, coached resistance sessions per week (30–45 minutes) provide real results. Programs can be adapted for home equipment (bodyweight, bands, dumbbells) or the gym — the key is progressive overload and consistency, not complexity. Evidence shows different resistance prescriptions work; what matters is regular, progressive stimulus.
How parents should start (no drama, just good coaching).
Aim for 2–3 sessions/week. Full-body sessions that hit major movement patterns (squat, hinge, push, pull, carry) give the best functional transfer.
Prioritise compound moves. Deadlifts, squats, rows and presses move multiple joints and build strength fast — and they translate directly to lifting kids and groceries.
Progress slowly and safely. Small weekly increases in load, reps, or sets add up. If you’re new or returning after a break, guided coaching reduces injury risk and speeds progress.
Recovery matters. Strength gains happen between sessions. Sleep, nutrition, and easy movement on off days keep you consistent.
A quick note on outcomes most parents care about
More energy for the day-to-day (because tasks feel easier).
Less back pain and fewer niggles from improved movement patterns and strength.
Greater confidence and better mood, supported by evidence for reduced depressive symptoms after resistance training.
Final word — make it practical, not perfect.
If you’re a parent, you don’t need another “to-do” on your list. You need a small, sustainable habit that pays big returns. Strength training does that: it’s efficient, evidence-backed, and directly relevant to the things you’re already doing every day. And it can all be done in 2-3 30min sessions a week.
If you want more information on how we would building a short, personalised plan that fits school runs, work calls, and bedtimes — I’m offering free discovery calls to local parents. No pressure — just a quick chat to see if what we offer can help.
— Greg, Founder, LFTD
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