Strength Training in San Diego: 8 Benefits

Strength training makes your muscles, bones and joints stronger. It also helps you live longer, keep your weight in check and handle everyday life more easily. In fact, just 30 to 60 minutes a week is linked to a 10 to 20% lower risk of death from all causes. That’s why Chris Keith builds every 1-on-1 program in San Diego around one goal: getting you stronger, safely.

What are the benefits of strength training?

1. You may live longer. First, a 2022 review in the British Journal of Sports Medicine found that 30 to 60 minutes of muscle-strengthening activity a week was linked to a 10 to 20% lower risk of death from all causes, heart disease and cancer. Better yet, adding aerobic exercise on top dropped the risk even further.

2. Stronger bones. Next, lifting puts healthy stress on your bones. So, according to Mayo Clinic, strength training protects bone health and may lower the risk of osteoporosis.

3. Keep the muscle you would otherwise lose. But without training, muscle slowly fades as you age. For example, Cleveland Clinic notes that adults may lose as much as 8% of their muscle mass each decade after their 30s or 40s. Luckily, strength training is the most reliable way to slow that loss, and it can even turn it around.

4. Easier weight management. Plus, more muscle bumps up your metabolism, so you burn more calories even at rest. That’s why it’s easier to lose fat with strength training and, just as important, to keep it off.

5. Healthier joints, better balance and fewer falls. Stronger muscles also support and protect your joints. On top of that, more muscle means better balance, so you’re less likely to fall as you get older.

6. Relief from chronic conditions. In fact, Mayo Clinic reports that strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, obesity, heart disease, depression and diabetes.

7. A sharper mind and better mood. Your brain gets a boost too. In fact, regular strength training plus aerobic exercise may help older adults think and learn better. And a lot of clients simply feel calmer and happier, with more confidence. (To learn more, read Movement Is Medicine for the Brain.)

8. Everyday life gets easier. Finally, strength shows up in everything you do: carrying groceries, playing with your kids or grandkids, hiking Torrey Pines or surfing at Pacific Beach. Over time, that’s what keeps you active and independent for decades.

How much strength training do you need?

First, the CDC recommends muscle-strengthening activities on 2 or more days a week that work all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. So for most people, two or three 1-hour sessions a week is the sweet spot. Also, a walk on your off days helps with recovery and heart health.

Why train with a coach?

Sure, you can lift on your own. But most people either do too little to see results or do too much too soon and get hurt. With 1-on-1 coaching, though, every rep gets checked, and each week builds on the last through gradual progressive overload.

Chris Keith has over 30 years of personal training in San Diego and has been voted Best Personal Trainer by San Diego Magazine. Plus, you train in a private 6,000 square foot facility on Riley Street. So there are no crowds, and you never wait for equipment.

Who is strength training for?

In short, everyone. That’s why Chris adapts every program to your age, goals and history:

Keep reading: 5 Laws of Strength Training · Strength Training for Beginners: A Simple Guide · The Chris Keith Method · Client results · Personal training rates

So, ready to get stronger? Text Chris at (619) 840-9099 for a free consultation.

Frequently Asked Questions

How often should I do strength training?

The CDC recommends muscle-strengthening activities on at least 2 days a week, working all major muscle groups. In practice, two to three 1-hour sessions a week builds strength steadily for most clients and still leaves time to recover.

Is strength training safe for beginners and older adults?

Yes, for most people, as long as it’s coached well. First, Chris starts every client with a movement assessment. Then he adds weight and difficulty in small steps. Still, if you have a heart condition or other medical concerns, get your doctor’s clearance first.

Will strength training make me bulky?

No. Building big muscles takes years of specialized training and eating. Instead, most people end up leaner, firmer and stronger, with a faster metabolism.

Can I strength train with an old injury or arthritis?

Often, yes. In fact, Chris regularly trains clients with arthritis, joint replacements and old injuries. He picks exercises that strengthen the muscles around the joint without aggravating it. And he works within any restrictions from your doctor or physical therapist.

How long until I see results?

Most clients feel stronger within 3 to 6 weeks. Then visible changes in muscle tone and body composition usually show up in 8 to 12 weeks, training 2 to 3 times a week.

How much does personal training cost?

A single 1-hour, 1-on-1 session is $275. Packages lower the price, from $250 per session for 10 sessions down to $125 per session for 100 sessions. The current 30 Year Anniversary Special is 30 sessions for $3,900 ($130 per session). The first consultation is free. See all personal training rates.

Where are you located?

The private training facility is at 5260 Riley Street, San Diego, CA 92110, in Bay Park / Morena, with abundant free reserved parking for all clients. Training is by appointment only, 5 AM–9 PM.