Timeline of Results Strength Training: 1 week to 10 years [with client results + experiences]
Below is a timeline of results experienced when strength training from starting out, to being consistent for 10+ year. Inside you’ll read actual client experiences and results.
Life is a lot easier when we are are stronger, fitter and healthier.
Life is more enjoyable when we are capable, have energy and ability.
And how we feel day to day, week to week, year to year mentally, emotionally and about ourselves – is exponentially better from the compounding benefits of leading a healthy and active lifestyle.
Strength training is more than just lifting weights; it is a holistic approach to self improvement that reshapes both the body and the mind.
Not to mention, adds quality and quantity to our lives.
Here’s a timeline of the benefits experienced along the way, highlighting the benefits of consistent strength training over time:
Starting Out:
Week 1: The first few days can be challenging, the body and mind are adapting to new stimuli but many notice an immediate boost in mood and energy levels.
Physical activity releases endorphins, leading to a sense of well-being that sets a positive tone for the day as well as feelings of accomplishment in what you completed.
Month 1: As the body begins to adapt, increases in stamina and strength are experienced.
Everyday tasks become easier, and there’s a newfound confidence that comes with each small victory.
“Gardening has become so much more enjoyable and doesn’t bother my back anymore.” – Laura one of our members of our 55+ Life Class in her first month.
The Journey to the First Year:
3 Months: At this stage, visible body changes occur. Whether it’s a shift in body composition, weight/fat loss, or simply clothing fitting better, these tangible results are incredibly motivating. The progress becomes not just physical, but also mental, reinforcing the commitment to a healthier lifestyle.
“I stopped drinking when I started. I started eating better. I even began doing little home workouts and sometimes my kids will get involved. My clothes fit better, I’m down a couple belt sizes. I put 30lb on my squat and over 50lb on my deadlift since I started in August.
I’ve lost -16lbs of body fat, -8% body fat percentage and gained 3lbs of muscle in his first 4 months! I feel amazing! – Casey
“My confidence, self esteem and overall mood have improved. I have an easier time making choices that support my health. I have a stronger mind and body connection. It’s a place where I feel okay stepping out of my comfort zone.” -Dylan
6 months: At this stage, you’re learning and enjoying the process. You actually look forward to going to the gym. You’ve made lasting connections and friendships. The results in improvement are everywhere.
“I have been delighted with the learning process, getting stronger, and feeling so much more energy. You couldn’t ask for more knowledgeable, enthusiastic, and supportive coaches. They’re all so good at what they do and encourage you to challenge yourself as you’re ready–while prioritizing good form and safety.
The workouts always vary in interesting, fun ways, they’re explained thoughtfully, and I love learning the strategies the coaches lead you through in order to have a successful workout.
The whole process is so organized and smart and motivating!! I love it. I’ve had the best time in the group classes, everyone is just so incredibly kind and welcoming no matter where you’re starting out. It’s the most positive, inclusive community of people to be around.
I’ve never looked forward to working out like I do now.” -Betsy
“My clothes are fitting much better! -Caitlin
“My back and shoulder pain are GONE! I’m down 25lb and I feel GREAT!” -Sean A
Year 1: After a year of consistent training, improvements in health markers are experienced.
Coming off blood pressure medication, lower triglyceride numbers and better cholesterol levels can lead to a longer, healthier life. Increased bone density also becomes a significant benefit, laying the foundation for future strength and mobility.
“I have lost 55lbs. I am off blood pressure medication. I am confident again. I can get on and off the floor without assistance when playing with my grandson. My blood sugars are more normal. I like myself and feel damn good for 55 years old.” -Laurie P
“In one year, I have lost over 100lbs.” -Jeff Meltz Jr.
“I have transformed in a year. Training only 30 minutes 2-3x a week, 90 minutes a week I dropped 20lbs, kept all my muscle, increased my self confidence dramatically and packed on strength I never knew possible. Taking photo’s of wildlife and holding my camera for long durations was a big reason I wanted to get fit and that’s easy now. I started as a 1.0 version of myself, someone who phoned it in. Now – 2.0 and building I know how resilient I really am!” -Peter G
The Evolution Over Time: Consistency Compounds
Year 3+:
Significant improvements in overall fitness and stamina, making it easier to engage in recreational (out of the gym) and daily activities.
Increased bone density, reducing the risk of osteoporosis and fractures as aging progresses.
Better metabolic health, including improved blood sugar levels and cholesterol markers.
By this point, strength training has become a lifestyle. Many see dramatic changes in their body, overall fitness, resilience to injury, and mental health.
“I quit smoking. Got in the best shape of my life at RR which led me to build the desire, capacity and grit to run a marathon.” -John M
“I quit smoking, learned how to safely lift weights, challenge myself and build real strength. I put on 4lbs of muscle, met and developed real friendships on top of a passion for working out regularly.” -Spiro
“In my 60’s I didn’t know how I’d fit in to a group class. Being a previous runner only, I didn’t know how to lift a barbell, what to do with a dumbbell. Would this work for me? My body was injured.
Fast forward to now, I am pain free, can deadlift over 200lbs, squat over 100lb, do strict pullups, run pain free and I train 5 days a week.
Some of my kids even train this way.
I am 67 years young and in the best shape of my life. I am beyond grateful for Railroad, the coaches and the community. It enriches my life everyday.” – Julie
Year 5+: Resilience
Greater resilience against injury and quicker recovery times due to stronger muscles and connective tissues.
Enhanced cognitive function and mental clarity, contributing to improved focus and productivity.
Long-term weight management and a healthier body composition, promoting a more active lifestyle.
As time passes, the cumulative effects of strength training compound and are profound.
Our response to setbacks are faster, our resilience to injury is higher, our bodies are more durable and our minds are stronger.
Sustained energy levels, improved and consistent eating habits and deposits to a long quality life are just a few rewards of this commitment.
The journey doesn’t just change the body; it transforms lives, fostering a deep appreciation for health and wellness and the ripple effect it has.
“I started and couldn’t run :30 seconds without losing my breath and having to stop. Today 66 years old I can run a mile, pick up heavy weight and I climbed the 15ft rope. I haven’t done that since middle school!”- Marina
“I am grateful everyday. RR has given me more gratitude for life. Not only for what I have gained physically and mentally – but the friendships and people it has brought into my life.” -Duncan
“I used to be someone who would just use running as their form of exercise. No formal strength training or experience. The physical and mental strength I’ve gained from Railroad since 2016 has helped me in every facet of my life, including training through an entire pregnancy as well as returning post pregnancy. As a mom, with two young kids, I am the example, and fitness is a priority for me to lead a healthy lifestyle for our house. My kids eat better, are active, exercise do youth sports. My commitment to health and fitness has certainly been influential to them. They care about it tooand they are 9 and 5 years old.” -Brittney
Year 10+: Consistent Active LIFESTYLE
10 accumulated years of consistency over time. Legendary.
Sustained improvements in cardiovascular health, leading to a lower risk of heart disease and related conditions.
Maintenance of functional independence, allowing for continued participation in physical activities and daily tasks.
A profound sense of well-being and longevity, with a stronger connection to community and social interactions through fitness engagements.
An unbelievable resilience. Physically, mentally, emotionally.
“I first joined Railroad Crossfit in 2012 and have been working out there regularly ever since.
The quality of the training and the care and attention paid to each individual means I’ve been able to train multiple times a week without injury for the past 11 years. As important as that is, what really keeps me coming back week after week is the supportive and positive community that Shawn and his staff have built. That’s a quality I hadn’t experienced before in a gym and I’m grateful for it every time I walk through the door.” – Ann B
“I can’t understate the benefits I’ve experienced in all areas of my life from over a decade of consistent training. From the mental strength and resilience to know I can do hard things, the physical ability including to bounce back faster from a surgery, to the everyday little things. The self confidence and self trust in this body and mind to do anything I set my mind to. It sets the example for our kids, it’s where I connect with like-minded individuals in a supportive-accepting place. How I train has evolved and changed over the years – but what remains constant is I train. It’s where I challenge myself and get better each and every session. It’s supporting the future me, the 80-90 year old version of me who can live life on his terms, be an asset not a burden and live freely with ability, confidence and function.” -Shawn, Owner of Railroad
