Why strength training over every other exercise
Cardio is fine. Lifting will change your life. Here’s why I train strength first — and everything else second.
The metabolic case
Muscle mass is the most valuable health investment you can make. This is not bro-science.
Muscle tissue is metabolically active — it burns calories even at rest. More muscle means a higher basal metabolic rate, which means you process food better, maintain weight more easily, and have more energy throughout the day.
As you age, muscle mass decreases if you don’t train. The medical term is sarcopenia. It’s a slow decline that starts in your 30s. Strength training is the only proven way to stop it.
Cardio burns calories while you do it. Strength training changes what your body does with calories permanently.
Mental health, mood, and consistency
The correlation between strength training and mental health is well-established. Resistance training reduces cortisol, increases endorphins, and creates a consistent achievement cycle — you set a goal (lift X weight), you hit it, you set a new one.
That loop is powerful when your work life is uncertain. As a founder, many days feel like you made no progress. The gym is where progress is always measurable.
I’m more productive on days I lift. Not marginally more — significantly more. I don’t think it’s complicated: physical output in the morning sets the tone for mental output all day.
Injury prevention compared to sports and cardio
Running is high impact. Football, cricket, basketball — all high injury risk. Rotator cuff tears, ACL, ankle sprains — these happen regularly in sport.
Proper strength training, done with correct form and progressive overload, strengthens the joints and connective tissue that sports tear down. Most sports injuries are partly caused by weak supporting muscles.
I strength train partly to be able to do other things well without getting hurt. It’s the foundation, not the ceiling.
How to start with zero experience
Three compound movements. That’s all you need.
- Squat — lower body strength, hip mobility
- Hinge (deadlift or RDL) — posterior chain, lower back strength
- Press (bench or overhead) — pushing strength, chest and shoulders
Learn these three movements with light weight and good form. Three sets of each, three days a week. That’s enough to see significant changes in 3 months.
Don’t start with machines. Don’t start with a programme that has 20 different exercises. Start with the big three and build the habit.
My current routine as a full-time engineer training for Hyrox
I train 5 days a week. Four days are strength-focused — upper/lower split. One day is hybrid cardio (sled work, rowing, running — Hyrox prep).
I fit this around a full-time job and building MagicSell. It’s not complicated. Early morning sessions, pre-planned workouts, no decision fatigue on what to do when I walk in.
The takeaway
Strength training is the highest-ROI physical activity. It builds muscle, improves metabolism, protects joints, and clears your head. Start with three compound movements and go three times a week. Everything else is optional.
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