If I Had To Pick Just One: (Part Two)

TAKU
A man is standing next to a machine in a gym.

In part one of this article I gave my views on picking one exercise out of the many that exist and what I thought about that. If you want to read part one then go  here .

Today I am talking about a much simpler choice. If I had to choose just one form of exercise to be the most important one for the promotion of long term health and functional capacity, which one would I choose?

A book called biomarkers is about the revolutionary medically proven program

In 1991, William Evans, PhD, and Irwin H. Rosenberg, MD, professors of nutrition and medicine, respectively, at Tufts University published a book titled “Biomarkers: The 10 Keys to Prolonging Vitality”. In this book they discuss 10 key factors that affect the way our bodies appear to decline over time along with simple strategies we may use to enhance our health and well being and prolong our functional capacity as we age.

Many things are discussed in the book but it turns out that there is one form of exercise that is better then all the rest. And the winner is (drum roll please) Strength Training.

A man wearing a mask is standing next to a man sitting on a machine in a gym.

It turns out that Strength training has a positive impact on each of the ten biomarkers mentioned in this book.

  1. Bone density: Strength training may improve bone density and aid in warding off osteoporosis.

  2. Body temperature regulation: By gaining or maintaining lean muscle mass the body may more easily maintain an optimal internal temperature.

  3. Basal metabolic rate: The addition or maintenance of lean muscle mass may help to ward off the gradual decline in BMR that can manifest as we age.

  4. Blood sugar tolerance: The addition or maintenance of lean muscle mass may help to ward off the onset of type two diabetes through its positive impact on the body’s ability to use glucose in the bloodstream.

  5. A decline in muscle strength: The addition or maintenance of lean muscle mass may help to ward off the gradual deterioration of muscles and motor nerves which can begin as early as the age of thirty in sedentary folks.

  6. Body Composition: The addition or maintenance of lean muscle mass may help to ward off the common increase in fat to muscle ratio which often occurs as we age and is exacerbated by a sedentary lifestyle.

  7. Aerobic capacity: Counter intuitively for some, the addition or maintenance of lean muscle mass may help to enhance aerobic capacity both directly through well structured training and indirectly by enhancing the muscles ability to use oxygen efficiently, which may decline by up to 40 percent by the age of 65.

  8. Cholesterol and HDL ratio: The addition or maintenance of lean muscle mass may help to improve HDL / LDL ratios.

  9. A decline in lean muscle mass: The average sedentary American may lose up to 6.6 lbs of muscle mass with each decade after young adulthood, and the rate of loss tends to increase after age 45 (but only if one doesn’t do anything to replace it). So…Strength train.

  10. The addition or maintenance of lean muscle mass may help to ward off a steady increase in blood pressure often seen in Americans as we age.

So there you have it, 10 reasons why you should be including a simple strength training program in your life. So what are you waiting for? Get out there and get to it! If you need any help visit us at www.tntstrength for tons of great information.

TAKU's NOTE: If you are Looking for the best Strength Training tool for in Home Training I Highly recommend that you check out the Harambe System. As far as I am concerned it is the best home gym on the market. If you visit their website you can get 15% off using the code TNT at checkout.

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.tntstrength.com

Register your name and email address on the site so you can be kept up-to-date on the latest news from TNT Strength.

TNT has over 40 years of combined fitness experience, so if you’re looking for a coach who can train you in person in our Oakland California Studio or online from anywhere in the world, visit our online training page to book a consultation.

Recent Articles

Jesse Schmidt TNT Strength coach with client
By Liam "TAKU" Bauer June 30, 2025
Let’s set the record straight: losing your balance as you age is not inevitable. Despite what many believe, balance isn’t something you just “lose” over time like your hairline or your car keys. The truth is, most balance issues that show up later in life stem from something far more preventable—loss of strength and muscle mass.
By Liam "TAKU" Bauer June 23, 2025
Let me ask you something… If I told you that you could build strength, enhance performance, and reduce your risk of injury in less than one hour a week, would you believe me? No gimmicks. No magic pills. Just science-backed, time-tested strength training that works. Welcome to the world of High Intensity Training, or H.I.T. — the TNT Strength way.
By Liam "TAKU" Bauer June 16, 2025
At TNT Strength, we coach you to train safely and effectively, one controlled repetition at a time — from the very first to the very last.
Clients working out at TNT Strength in Oakland
By Liam "TAKU" Bauer June 2, 2025
When people think about injury risk during strength training, they often imagine something going wrong during the last rep of a hard set. That’s when you’re exhausted, your muscles are screaming, and the weight feels impossible. It seems like the danger would be highest right there, right?... Wrong.
By Liam "TAKU" Bauer May 26, 2025
In Part 1 and Part 2 , we discussed why everyone needs strength training and how to do it efficiently. Now let’s talk about making it stick.
By Liam "TAKU" Bauer May 12, 2025
In Part 1 , we established that strength is foundational to living a healthier, more functional life. But let’s face it: time is tight, and not everyone wants to spend hours in the gym. The good news? You don’t have to.
By Liam "TAKU" Bauer May 5, 2025
Part 1: The Foundation – Strength is the Root of All Physical Ability
By Liam "TAKU" Bauer April 28, 2025
At TNT Strength, safety isn’t just a priority—it’s the foundation of everything we do. Just like doctors take the Hippocratic Oath and vow to “first, do no harm,” we as strength coaches hold ourselves to a similar standard. Every rep, every session, every program we build is designed with that guiding principle in mind: help first, never harm.
MINDSET
By Liam "TAKU" Bauer April 21, 2025
At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.
TNT Strength client working out
By Liam "TAKU" Bauer April 16, 2025
If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.
Show More
Jesse Schmidt TNT Strength coach with client
By Liam "TAKU" Bauer June 30, 2025
Let’s set the record straight: losing your balance as you age is not inevitable. Despite what many believe, balance isn’t something you just “lose” over time like your hairline or your car keys. The truth is, most balance issues that show up later in life stem from something far more preventable—loss of strength and muscle mass.
By Liam "TAKU" Bauer June 23, 2025
Let me ask you something… If I told you that you could build strength, enhance performance, and reduce your risk of injury in less than one hour a week, would you believe me? No gimmicks. No magic pills. Just science-backed, time-tested strength training that works. Welcome to the world of High Intensity Training, or H.I.T. — the TNT Strength way.
By Liam "TAKU" Bauer June 16, 2025
At TNT Strength, we coach you to train safely and effectively, one controlled repetition at a time — from the very first to the very last.
Clients working out at TNT Strength in Oakland
By Liam "TAKU" Bauer June 2, 2025
When people think about injury risk during strength training, they often imagine something going wrong during the last rep of a hard set. That’s when you’re exhausted, your muscles are screaming, and the weight feels impossible. It seems like the danger would be highest right there, right?... Wrong.
By Liam "TAKU" Bauer May 26, 2025
In Part 1 and Part 2 , we discussed why everyone needs strength training and how to do it efficiently. Now let’s talk about making it stick.
By Liam "TAKU" Bauer May 12, 2025
In Part 1 , we established that strength is foundational to living a healthier, more functional life. But let’s face it: time is tight, and not everyone wants to spend hours in the gym. The good news? You don’t have to.
By Liam "TAKU" Bauer May 5, 2025
Part 1: The Foundation – Strength is the Root of All Physical Ability
By Liam "TAKU" Bauer April 28, 2025
At TNT Strength, safety isn’t just a priority—it’s the foundation of everything we do. Just like doctors take the Hippocratic Oath and vow to “first, do no harm,” we as strength coaches hold ourselves to a similar standard. Every rep, every session, every program we build is designed with that guiding principle in mind: help first, never harm.
MINDSET
By Liam "TAKU" Bauer April 21, 2025
At TNT Strength, we like to keep things simple: train hard, train smart, and recover well. But if there’s one message I wish I could shout from the mountaintop, it’s this - safe, efficient strength training is not optional. It’s essential. Especially if you’re over 50.
TNT Strength client working out
By Liam "TAKU" Bauer April 16, 2025
If you’ve been around the TNT Strength universe for any length of time, you’ve probably heard us say this a hundred different ways: Strength training is simple—but it ain’t easy.
More Posts