Strong, Not Skinny: Why Strength Training is a Game-Changer

If you’ve been glued to cardio machines thinking weights aren’t for you, it’s time for a little glow-up in the fitness department. Because let’s be real, the goal isn’t just to be skinny—it’s to be strong, powerful, and confident in your body.

Before you judge or make assumptions, know that I used to be a cardio bunny. I’d go to the gym, walk straight to the treadmill or elliptical, and spend 1-2 hours there. No joke! It wasn’t until I met my husband (a bodybuilder) and opened up to learn how to lift that I felt my muscles get stronger, my body build incredible curves, and it just felt so good to be a strong girlie!

If lifting weights feels intimidating, don’t worry—you’re not alone. A lot of women hesitate to step into the weight room, but I’m here to tell you: strength training is exactly what your mind and body need. So, grab your pre-workout (or matcha latte) and let’s dive into why picking up those weights is a game-changer.

1. Strength Training = Sculpted, Toned Muscles

First things first, let’s bust a myth: lifting weights will NOT make you bulky. What it will do is help you build lean, defined muscles. Strength training boosts muscle tone, which means you’ll feel tighter, stronger, and more sculpted. Plus, muscle burns more calories at rest, so you’ll be torching those calories even when you’re binge-watching your favorite show (aka resting).

2. Strong Bones, Strong Body

As we age, our bones naturally lose density (especially women). But strength training helps fight that! A study published in the Journal of Bone and Mineral Research found that women who lift weights regularly can increase bone density and reduce their risk of osteoporosis. Translation: lifting now = fewer bone-related issues later. Future you is already thanking you.

3. Metabolism on Fire

Ever wonder why your metabolism felt unstoppable in your early 20s? Well, muscle mass plays a huge role in keeping it high. Strength training helps preserve (and build) muscle, which keeps your metabolism humming. Unlike cardio, which mainly burns calories during the workout, weight training continues burning calories long after you’ve left the gym.

4. Confidence Boost? Yes, Please!

There’s just something different about the confidence you get from lifting weights. It’s empowering to see yourself progress—whether it’s lifting heavier, doing more reps, or just feeling stronger overall. Strength training helps you step into your power (literally) and reminds you that you’re capable of so much more than you think.

And ladies, nothing feels better than being able to do more pull-ups or deadlift more weight than the guy next to me at the gym. Trust me - when you get to that point it is so empowering!

5. It’s the Ultimate Stress-Reliever

Girl, we all have those days—work stress, life chaos, and everything in between. Strength training is one of the best ways to shake it off. When you lift weights, your body releases endorphins (aka the ultimate mood boosters). So, next time life feels overwhelming, hit the weights and sweat it out. Your mind (and body) will thank you.

6. Functional Strength = Easier Everyday Life

Lifting groceries, carrying your toddler, picking up your doggie, rearranging your entire living room on a whim (just me?)—all of it gets *way *easier when you’re strong. Strength training helps build functional strength, meaning you’ll move better, feel better, and avoid injuries from everyday tasks. For example, once a month I bath my dog and I literally have to lift him up into the bathtub (cuz he hates the bath). Thank goodness I can deadlift heavy!

7. It’s Never Too Late to Start

Whether you’re in your 20s, 30s, 40s, or beyond, it’s never too late to start strength training. The benefits kick in no matter when you begin. So don’t let age or inexperience hold you back—grab those dumbbells and start where you are. And don’t be afraid to book a few personal training sessions to learn how to use the machines or free weights at the gym. There’s no shame in learning proper form and lifting techniques. In fact, I admire people who do because I know they’re lowering their risk of injuring themselves (and the prior Physical therapist in me is all for that).

Science-Backed Benefits

If you need some extra convincing, research has your back. A study published in the Journal of Strength and Conditioning Research found that women who strength train regularly improve their body composition, strength, and overall health—without adding excess bulk. It’s basically the ultimate self-care investment.

Final Thoughts: Step Into Your Strength

Strength training isn’t just about aesthetics—it’s about feeling strong, confident, and empowered. It’s about showing up for yourself, pushing past limits, and embracing what your body can do. So, whether you start with bodyweight exercises, resistance bands, or dumbbells, just start. Your strongest, most powerful self is waiting. Now, go hit the gym and let’s get STRONG.