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​Whether you want to lose weight and shape up or to put on some muscle and get stronger for your sport, strength training is key to your success. Strength is not only a common denominator to all sports, it's essential for "functional fitness" too ie; your ability to carry out the normal activities of daily living without getting fatigued or injured. Regular strength training slows age-related muscle and bone loss and it keeps you looking and feeling younger. Ultimately it's muscle weakness and lack of functional strength that leads to a loss of physical independence and the nursing home.

This doesn't mean you have to become a "weightlifter" but if you are over the age of 40 you should be doing some form of strength training. Otherwise your muscle mass and strength will diminish further with each year. I believe strength training is the most important exercise you should do but it isn't the only kind.

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Cardiovascular or "aerobic" exercise is essential for your heart health and for reducing your risk of disease such as high blood pressure, diabetes, obesity and even ​cancer. Any type of sustained exercise that uses the large muscle groups, is rhythmical in nature, like running and cycling, fits the bill. My personal favorite cardio exercise is indoor rowing because it is a more complete exercise that works all of the major muscle groups; the legs, back, core and arms and it's non-impact. Rowing builds strength and endurance. For the past ten years rowing has been my primary exercise and my sport.

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