How Strength Training Changed My Body and Mind
Let’s talk about something I never thought I’d say out loud: I love lifting weights.
Yeah, I know. I used to think strength training was only for super intense fitness people or girls with six-pack abs and protein shakers permanently attached to their hands. But somewhere between feeling burnt out from cardio and wanting to actually feel strong— not just skinny— I decided to give it a try. And honestly? It’s been one of the best things I’ve ever done for my body and my brain.
I didn’t grow up “sporty.”
I was always more of a cozy sweater and Pinterest board kind of girl than a “let’s hit the gym” one. And to be honest, the idea of strength training used to freak me out. I thought it was all about bulking up, protein powders, and crowded weight rooms full of people who knew what they were doing.
Spoiler: It’s not.
Fast-forward to now—I’m 25, still cozy and very much in love with my iced coffee habit—but also regularly lifting weights and feeling stronger (and more secure in myself) than I ever have.
This post is me telling you how I got here, why strength training has been a total game-changer, and why you don’t need to be a fitness expert to start feeling the same benefits. So here’s the real, not-overwhelming, not-scary truth about strength training, and why I think every woman should try it— no matter where you’re starting from.
Let’s Start With the Basics: What Even Is Strength Training?
Strength training (or resistance training) is any kind of movement that uses resistance—like dumbbells, resistance bands, or even your own body weight—to build muscular strength, endurance, and stability.
You don’t need a gym membership. You don’t need to be super fit to begin. And you don’t even need to lift heavy to get real results.
1. I Started Strength Training for My Body… But It Helped My Mind First
When I first picked up a pair of 10 lb dumbbells, I wasn’t expecting anything major. I just wanted to tone up, maybe feel more “in shape.”
But something weird happened: the mental shift hit before the physical one did.
Lifting helped me feel present. It gave me a place to focus my energy, especially on anxious days when my brain felt like static. There’s something about pushing through reps, feeling your muscles burn, and realizing you’re doing it that unlocks confidence you didn’t know was in there.
And that confidence started spilling over into everything—conversations, work, how I saw myself in the mirror.
I didn’t just look stronger. I felt stronger.
2. It’s One of the Best Things I’ve Ever Done for My Mental Health
This might be the biggest one for me.
Lifting clears my head like nothing else. When I’m stressed, sad, anxious—it gives me somewhere to put that energy. It’s like therapy with weights. Exercise in general is good for mental health, sure. But lifting weights gave me something else: a sense of control. A routine. A space to push through discomfort and trust that I can handle hard things. Plus, it’s empowering to keep promises to yourself, even small ones. Like showing up. Doing that one last set. Not quitting even when it’s heavy.
And there’s science behind it too—strength training has been shown to reduce symptoms of anxiety and depression, regulate hormones, improve sleep, and boost mood. It’s not a miracle cure. But it is a tool. And now it’s part of my toolkit.
3. Strength Training Changed My Relationship with My Body
I Stopped Obsessing Over the Scale
Before lifting, I was stuck in a cycle of cardio, calorie counting, and trying to shrink myself. I didn’t hate my body, but I treated it like a problem to solve. Lifting helped me stop treating my body like a problem to fix. I started focusing on what I could do, not just how I looked. That’s a powerful mindset shift.
Lifting flipped the script. Instead of asking, “How small can I get?” I started asking, “What can I do?” As I trained more, I noticed subtle but meaningful changes—my posture improved, my balance got better, my clothes fit differently (not necessarily tighter or looser, just better), and I finally felt like I was living in my body instead of fighting with it. Ironically, I do love how I look more now. I feel strong and feminine at the same time. But the real win? I don’t rely on the scale to tell me if I’m doing okay.
Strength Training Boosted My Confidence (In & Out of the Gym)
The first time I deadlifted 100 pounds, I felt like an actual superhero. Not because of the number—but because I didn’t know my body was capable of that. That kind of strength builds self-respect. It made me feel grounded. Like, “Wait, I can do hard things.” And that confidence started showing up everywhere—at work, in conversations, even in how I carried myself at Target.
4. My Sleep, Mood, and Energy Got Way Better
This was unexpected. I thought strength training would make me more tired. But I actually have more energy during the day, and my sleep is deeper and more consistent.
Since starting strength training, I’ve been sleeping more deeply, waking up with more energy, and feeling less foggy during the day.
It’s helped regulate my cycle, reduce bloating, and lower my stress levels. Not from some extreme routine—but from staying consistent with the basics.
Your body wants to move. You don’t have to punish it to see results.
5. Physical Strength = Real-Life Strength
Also: no more random back pain from sitting too long or carrying groceries. Real-life strength hits different.
You know those moments when you carry all your groceries in one trip and feel like a boss? Multiply that.
Strength training made everyday tasks easier—lifting laundry, opening jars, even standing for longer without aching. My core strength helped my posture, my back pain faded, and I stopped feeling fragile.
It made me feel capable, not just in the gym, but in life.
6. You Don’t Need a Fancy Gym or a Personal Trainer to Get Started
Here’s how I started (from my living room):
- 2 dumbbells (10–15 lbs)
- Yoga mat
- Couple of free YouTube videos
- An app that tracked my sets (not necessary, just fun)
If the weight section at the gym intimidates you? Been there. Try home workouts first, or go during less busy times. Bring a friend. You’re allowed to take up space there.
If you’re totally new, start with bodyweight moves. You’ll be surprised how effective they are. Add resistance gradually. Start small. Learn basic form (YouTube is your friend), follow beginner-friendly programs, and don’t overthink it. Consistency matters more than perfection.
I started with resistance bands and a pair of 10 lb dumbbells in my living room. Seriously. I incorporated full-body workouts 2–3 times a week, mostly squats, rows, lunges, deadlifts, and push-ups. That’s it. Nothing complicated. No 75-day challenges. Just simple movements, done consistently.
7. I Actually Enjoy It (Which Matters More Than You Think)
I used to dread workouts. Now, I look forward to them.
Because it doesn’t feel like punishment anymore. It feels like self-respect. Like I’m choosing to care for this body that carries me through everything.
And that feeling? It’s addicting—in the best way.
Real Talk: You Deserve to Feel Strong
If you’ve ever felt too intimidated to lift weights, too unsure where to begin, or too wrapped up in comparison—this is your permission to start anyway.
I get it. I’ve been there. But I promise—it’s not about lifting the heaviest weights or looking a certain way. It’s about reclaiming your body. Showing yourself what you’re made of. Feeling grounded and capable in a world that constantly tries to make women feel small.
You don’t need a six-pack to be strong and you don’t need a “perfect body” to take up space in the weight room. You just need a willingness to show up for yourself. Because strength training isn’t just about muscles. It’s about mindset. And confidence. And giving your body the love and respect it’s always deserved.
You are allowed to take up space.
Allowed to feel powerful.
Allowed to lift heavy things—and let that strength ripple into every part of your life.
So yeah, I’m a strength training girl now. And I hope you give it a shot too. Even if you start with bodyweight squats between episodes of your favorite show—you’re already winning.