6 Lesser Known Benefits of Strength Training
When you think of strength training or going to the gym, what comes to mind?
For me, it used to be to get smaller - proving that I was worth something by punishing myself to fit that “ideal” body shape and finally feel accepted. I remember a conversation I had with a friend where she repeatedly said “I’ve always been really lucky, I’ve never needed to go to the gym” when I asked what she meant she said “I’ve always been thin” this was a total aha moment for me - I’m not throwing shade at people who exercise to lose weight, but I’d say that was the first moment I realized that a lot of people mix up healthiness with thinness.
They are not one and the same, our health cannot be measured by the size and shape of our bodies, because it takes so much more into account than how we look. Sleep quality, stress levels, the amount we move, how we feel and our mental and emotional resilience are all factors in our health and these are not things that show up in our aesthetic.
You know I’m going to say it- our old foe - Diet Culture(!!!), teaches us that the most important thing in life is that we look the part and when we focus solely on exercise as a means of changing how our bodies look we might just miss out on some of the other fantastic benefits. So whether you are looking for an excuse to start moving ya fine body or if you’re a strength training master, I’d love to invite you to come read all about the benefits of lifting heavy things that you might not be aware of.
Make new friends
I love this one, there is something so magical about strength training, in a way that doesn’t exist with other forms of training. It’s a community. A group of folks who come together on one collective mission- to lift heavy sh*t. There is no one cheering you louder than the person who knows the level of grit it takes to get that barbell off the floor or when you finally nail that skill you’ve been face planting over for months. I have made friends for life on this journey to my strongest self, bonded over conversations on the best thing to do for calluses and mutual confusion of how the hell you work out percentages of your one-rep max!
Believe that you can do hard things
When you stand in front of a barbell, that weighs more than you, and tell it you are going to lift it off the ground, potentially even over your head, you can’t be blamed for getting a bit of the old fear! However, when you go ahead and step up and smash it, you teach yourself that you can in fact do hard things. Think of the grit you need when you drag yourself through that finisher or hold on for just one more rep, you show yourself that - you can do hard things in general life too, like have that awkward conversation with your colleague, something you once didn’t believe you could because it was too hard! A moment of awkwardness is a walk in the park after. Strength training leaves fear and insecurity at the door and welcomes in the confident badass you know you are. As your gains go up - watch your mental resilience and belief in yourself soar too.
Get a stronger pelvic floor and denser bones
Controversially, most people are told not to lift anything heavier than a bag of sugar after childbirth and most older adults are warned to be mindful of heavy weights in case they hurt their bones.
The thing is that your pelvic floor muscles, like any muscle group- need progressive overload to get stronger, which means that you must increase the load over time, now I’m not suggesting you go out and start aiming for PB’s after giving birth but I am saying work with educated coaches and join a specialist course like Bullet Proof Your Body where you’ll learn just how beneficial resistance training is for our pelvic muscles and how you can get to a place where you are physically and mentally stronger than you were before childbirth!
Strength training also increases your bone density. As we get older our bone density and muscle mass begin to decrease, it’s a real case of use it or lose it. As we become more unstable with age, we worry about falling or getting injured- this leads to a less active lifestyle, which is actually what leads to more falls and sprains! Lifting weights helps combat these factors and who doesn’t want to be the 80-year-old who can still put the bros to shame at the gym ;)
Supportive of menopause
If you are a person who menstruates then you are at one point going to experience menopause. Due to the misogyny of the medical world and the fitness industry there really isn’t enough support and education when it comes to this phase of life. This can lead to lots of scaremongering, a feeling of isolation and thinking you have to just “get on with it”
The amazing thing about strength training is that it not only supports bone strength, pelvic strength and grip strength - all things that can degenerate during menopause but it also helps with mental clarity and focus which can be a lifesaver during times of change. If you are in this epically unique phase in your life then work with specialist coaches who understand what is coming up for you and how to support you. Our SGPT sessions are ideal for all humans, and our coaches are well versed in supporting and coaching women so you’ll be in safe hands in a gym that cares about your whole health and not just aesthetic results.
Help clear your head and release negative emotions
This is one of my favourites, when I’m feeling foggy, annoyed or need to take space from a situation, I lift heavy things. The amount of imaginary arguments I’ve had whilst overcoming something challenging in the gym has saved a lot of relationships and helped me get clear on what I’m really feeling and why I’m feeling that way. There is nothing like lifting heavy things to get you focused on the present moment. You don’t have the option to ruminate and often by the end- the thing that was bugging you is way clearer and you can respond in a way that aligns with your core values.
Plus - ball slams - got a lot of rage you need out? They are your friends for sure!
Help with brain function
Did you know that lifting weights can make your brain work better? I know right!? Studies have shown how strength training can help with your memory, your attention span and it can even help prevent brain deterioration as you age. So if you’re wanting to increase your ability to learn and remember better, or if you’re worried about a family history of dementia, then get yourself lifting heavy things and get that blood pumping to your brain!
Other bonus benefits…
Means you can always beat your kids at monkey bars and cartwheels
Is an epic tool when you need to support someone else
Brilliant for smashing the patriarchy and dropping the jaws of anyone who underestimates you because of your gender
So there you have it- I hope you can keep these wee gems with you next time you feel dragged into that punishment/atonement mindset around exercise and I also hope you can relate to some of these - if you haven’t tried strength training yet then get on it - you won’t look back and I know a great wee gym family who’d love to welcome you in ;)