Why Everyone Should Be Strength Training (And How to Get Started)
You've probably noticed that encouragement towards strength training is EVERYWHERE lately. While there is some unfortunate cultural shift back towards "skinny," most people have caught on that strength training is the GOAT and that everyone should be doing it. And I do mean everyone.
Strength training has many commonly known benefits: bone density preservation, improved body composition, improved metabolic health, better sleep, boosts to mental and emotional health, increased confidence…
There are also many lesser-known benefits:
It is neuroprotective, meaning that it can help brains stay healthier for longer.
Strength training helps manage pain, including chronic pain, low back pain, and arthritis.
Stronger tendons and ligaments: hello, happy joints!
Reduced inflammation, which is better for everything.
Possibly improves gut health. A budding area of research—stay tuned.
These are all very impressive benefits, but one of my favorite things about strength training is that it just makes day-to-day life better. Know what's easier when you're stronger? LITERALLY EVERYTHING.
If the benefits are so clear, why is it hard for some people to get started?
Improper progression. Old-school strength training will have you believing that you have to grunt a lot, wear cut-off tanks, and only lift the heaviest weights. Luckily for all of us, that is not true. Strength training can start as simply as learning proper movement patterns with your own body weight and then gradually progressing towards doing the same movements while holding extra weight. It is necessary to increase the load over time to induce change in the body, but it doesn't have to happen quickly or all at once.
Gyms can be intimidating. I am very fortunate to work in a gym that has ample open space, fresh air, and no mirrors. This is a rarity in the gym ecosystem. I completely understand that gyms can be intimidating and uncomfortable environments for many people. If this is true for you, I would recommend starting at home or in your backyard and then gym-shopping until you find one that feels approachable.
Lack of accountability. Try setting a weekly date to work out with a friend. It works wonders for accountability and makes it infinitely more fun. It can also reduce the intimidation factor in your gym shopping to go with a buddy!
Take a class. Try something like ClassPass or the new student intro deals to try a variety of classes in your area to find one or two that feel like a great fit! Pilates and yoga classes also contribute to building strength. They can be great gateway classes to get you going, and even great to include long-term, but know that as you get stronger you will need to also include weight training to get the full host of benefits listed above.
Hire a trainer. While there's no single right way to lift weights and move your body, there are strategies that make strength training more approachable and safer while you're starting out. Just like many of the options above, it's very important to find someone that feels like the right fit for your accountability and motivation needs as well as your learning style. Not all trainers will yell at you—some are really nice! (wink, wink)
More than anything, just START. Find a YouTube video. Ask a friend for their favorite workout. Read a book about calisthenics and try some of the moves. Whatever feels most doable and most approachable to take even one tiny step towards getting stronger—do it! I believe in you!
Here are a few options to try at home:
My favorite YouTube yoga: Yoga with Adriene. She's funny, relatable, and easy to follow. https://www.youtube.com/@yogawithadriene
YouTube workouts: https://www.youtube.com/@fitbymik. These were recommended by a gym-friend. Would love to hear feedback if anyone else tries them.
Downloadable Workouts & Programming: these workouts take a little more effort to sift through and learn the movements, but they are really great, well-crafted options, and I highly recommend them for anyone who already has a little bit of strength training experience. It includes workouts for everyone, for pregnant women, and postpartum women. https://www.girlsgonestrong.com/free-home-workouts-download/
