Building Confidence Through Strength
One client once told me, “I didn’t realize how strong I could feel—until I stopped looking at the number on the scale.” That made me smile, because it meant their goal had shifted from looks to how they truly feel.
Why Strength Training Is About More Than Looks
Let’s be real—we all get caught up in how we look sometimes. But here’s the truth: looks alone can’t help you carry groceries, chase after your kids, or climb a flight of stairs.
The Science: Strength Training Benefits
Let’s get real: strength training isn’t just about “getting toned” or building muscle for looks. Sure, it can help you rock your favorite jeans, but the true magic happens beneath the surface—where the science comes in.
1. Builds Muscle (and Why That Matters)
When you lift weights or use resistance (your bodyweight counts!), you create tiny tears in your muscle fibers. Your body repairs these tears, making your muscles stronger and a little bigger each time. This process is called muscle hypertrophy.
Why it matters: More muscle means you burn more calories at rest, have better balance, and can do daily tasks (like lifting groceries or playing with your kids) with ease.
2. Strengthens Bones
As we age—especially after 30—bone density naturally decreases, putting us at higher risk for osteoporosis (brittle bones). Strength training puts healthy stress on your bones, signaling your body to build them up.
The science: Studies show regular resistance training can increase bone mineral density and reduce fracture risk (Howe et al., 2011).
3. Protects Your Joints
Strong muscles act like shock absorbers for your joints. When your muscles are weak, your joints take on more stress, which can lead to pain or injury.
Science says: Strength training strengthens the muscles around your joints, reducing pain and improving stability (Vincent et al., 2012).
4. Boosts Metabolism
Muscle tissue burns more calories than fat tissue, even when you’re just sitting around. So, the more muscle you have, the higher your resting metabolic rate.
Translation: You’ll burn more calories throughout the day, making it easier to manage your weight without extreme diets.
5. Improves Mental Health
Strength training isn’t just about physical gains—it’s a legit mood booster. Research shows it can decrease symptoms of anxiety and depression, and improve self-esteem.
The science: Resistance training releases endorphins (your brain’s feel-good chemicals) and can even help regulate stress hormones.
6. Helps with Blood Sugar Control
Lifting weights helps your muscles use glucose (sugar) more efficiently, which can lower your risk of type 2 diabetes.
Fact: Studies have shown strength training improves insulin sensitivity, making it a powerful tool for long-term health.
7. Supports Everyday Strength & Confidence
The best part? All this science translates to real-life wins:
Easier time carrying kids, groceries, or heavy bags
Less fatigue and fewer aches
More confidence in your body’s abilities—at any age or size
The Real Win: Confidence, Independence, & Longevity
Strength training helps you feel capable, strong, and independent—now and for years to come. It’s about moving better, aging well, and living life on your terms. You don’t have to be a bodybuilder or spend hours at the gym. Even two sessions a week can make a huge difference.
The Real Win: Confidence at Any Size
When you focus on strength, you unlock a new level of self-respect and freedom. Strength is for every body, at any age.
Ready to feel stronger inside and out? Book your consult https://www.motivatedstrengthfitness.ca/ or email us at hello@motivatedstrengthfitness.ca to talk about your goals!
See you at your next workout,
Coach Mia
References:
Howe, T.E., et al. (2011). Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews, (7), CD000333.
Vincent, K.R., et al. (2012). Resistance exercise and bone turnover in elderly men and women. Medicine & Science in Sports & Exercise, 44(4), 673–679.
Grogan, S., et al. (2013). Strength training and body image: Relationships between strength training behaviors, body image, and self-esteem. Body Image, 10(3), 395–403.
