How strength training changes you – from those who’ve been there

Strength training isn’t just about getting stronger physically – it can build confidence, boost your mood, and also help you sleep better.

Whether you’re picking up weights for the first time or getting back into it after a break, it’s a great way to feel more energised and stronger (both inside and out).

We chatted to a few women from The Body Coach community who’ve made strength training part of their routine – and they’ve shared how it’s changed their lives.

From feeling more focused to moving with less pain, these stories show the impact strength training can have.

‘I enter a completely different mental zone’

Karla Hall, 39

“Strength training brought about a whole new element to my exercise routine. Low impact, yet physically demanding. I enter a completely different mental zone, my mind and body challenging each other. The buzz when hitting goals is what drives me to want to do it again and again.

“I now run stronger and understand how strength training and distance running go hand in hand for the physical and mental endurance of a race. The impacts for me are both physical and mental. My body is stronger and more toned and my mind is more positive and focused.”

‘Weight training is a true fitness preserver’

Deborah Taylor, 56

“I've dipped in and out of exercise since my 30s. Restarting in my 50s was tougher; my knees struggled with squats and lunges. Then I discovered a Strength in Menopause series on The Body Coach app – what a game changer! I could still train hard without hurting my joints.

“Mixing strength training with HIIT now suits me perfectly. I’m stronger, my knees no longer ache, and I’ve noticed muscle tone returning - I even ran up the stairs the other day which I hadn't felt like doing for a couple of years. Weight training is a true fitness preserver!”

‘I feel stronger’

Rachael Smith, 43

“When I first started weights, I was a bit worried I'd bulk up, but I found I enjoyed lifting weights more than cardio. I got some adjustable weights to start with, and was surprised how quickly I got used to each weight before increasing.

“I can now see definition, not only in my arms, but also in my shoulders, back and legs – and I haven’t bulked up, which I am happy about.

“I feel stronger generally, especially when I revisit a previous workout using heavier weights. It really helps me see how far I have come.”

‘To say it’s put a spring in my step is an understatement’

Sharon Ketley, 51

“If you’d asked me last year how strength training might change me, I immediately would have thought about the physical changes. However, three months in, I’ve had a bit of an epiphany! I never enjoyed exercise before. I hit 50 and felt sluggish, a tad miserable and lacking energy. I signed up for the app and it's safe to say it’s been life-changing. I started with very light weights (the heaviest were only 4.5kg) and could barely lift them over my head. I now cannot believe how much stronger I am now compared to when I started.

“I feel energised, positive and motivated and really look forward to my strength sessions. The physical changes really are just icing on the cake. I’m determined to hold off the aches and pains associated with getting older and have found the short sessions so easy to incorporate into my daily life – and I’m hoping I’m setting a good example to my children. To say it has put a spring in my step is an understatement.”

‘I love the feeling it gives mentally and physically’

Suzanne Sheppard, 57

“I love the slower pace of strength training, focusing on form and building muscle. I feel much more confident about remaining strong and functional as I get older. It’s given me the confidence to start PT once a week and I’ve decided to take on a new challenge.

“Strength training keeps me injury-free for my running, too. I love the feeling it gives both mentally and physically after completing a session. I feel proud of myself for staying motivated and allowing myself days off and no longer stressing about undoing all my hard work – the muscle gains won’t vanish! I feel confident in myself, too.”

This article was written by The Body Coach content team.