Strength training is having a moment—and for good reason. Gyms across the country are shifting their layouts to make room for more weights, resistance machines, and functional training spaces. Even large chains like Planet Fitness now dedicate roughly half their floor space to strength equipment.
This trend reflects growing awareness that building muscle isn’t just about appearance—it’s essential for long‑term health, bone density, balance, metabolism, and independence as we age.
What’s interesting is that this “new” focus on strength has deep roots in ancient movement traditions.
Tai Chi: Strength Hidden in Softness
Tai Chi originated as a martial art in China and is now practiced by an estimated 300 million people worldwide. It’s often described as “meditation in motion,” but that undersells its physical depth.
A common Tai Chi saying is “cotton around steel”. The idea is that muscles remain soft, relaxed, and responsive (cotton), while the bones and structure provide strength and stability (steel). Over time, Tai Chi builds powerful legs, strong posture, joint stability, and balance—without excessive strain.
Qi Gong: Internal Fitness
Qi Gong is closely related to Tai Chi but generally simpler and more repetitive. It combines gentle movement, breathwork, and focused awareness to cultivate qi (vital energy).
Qi Gong is often easier to start than Tai Chi and can be practiced in short daily sessions. Modern teachers like Lee Holden have helped bring Qi Gong into everyday wellness routines, emphasizing its benefits for stress reduction, posture, circulation, and nervous system balance.
Where Ancient and Modern Strength Training Meet
At first glance, Tai Chi, Qi Gong, and weight training may look very different—but they share key principles:
- Structure matters – Alignment and posture determine strength and safety.
- Breath drives movement – Controlled breathing improves power and stability.
- Consistency beats intensity – Regular practice builds lasting strength.
Whether you’re lifting weights or flowing through Tai Chi, the goal is the same: a resilient body that moves well and supports long‑term health.
If you’re interested in how Chinese medicine evaluates physical vitality and balance, you may enjoy reading Chinese Medicine 101: Tongue Diagnosis.
How to Get Started
- Strength Training – Choose a gym that’s convenient and within your budget. Ease of access is one of the biggest predictors of consistency.
- Tai Chi – Look for local classes or beginner online programs focused on balance and foundational forms.
- Qi Gong – Start with short daily routines. Even 10 minutes a day can be effective.
Nutrition and recovery also play a key role in supporting movement and strength. For more on that, see Eat With the Seasons to Improve Your Health.
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Ted Ray
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