mindblowing reasons strength training is a gamechanger for mom health + fitness

8 Mindblowing Reasons Why Strength Training is a Game Changer for Mom Health + Fitness

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8 reasons strength training should be in every womans fitness routine


The 8 Important Reasons Why Busy Moms NEED to Incorporate Strength Training into Their Fitness Routines.


Somewhere along the line, Mamas have gotten so completely exhausted that we sometimes don’t believe we can even take the time to stay fit, or even get fit. Walking, home workout videos, and aerobic classes seem to take too much time. And forget about strength training! Nobody has time to do circuits in the gym while there are a million and one things to get done at home, and all those munchkins to haul around all afternoon, right?


But the thing is, strength training has some really huge benefits! And while you may think strength training should be at the bottom of your priorities when it comes to fitness–or even stress relief–I totally disagree. It’s super easy to fit in a HIIT routine, and-although it’s a little more difficult to track with a fitness tracker like a Fitbit, there are a ton of apps you can log for HIIT routines. MyFitnessPal can also log your strength training. But aside from that, here are the reasons you REALLY want to include strength training in your fitness routine:


mindblowing reasons strength training is a gamechanger for mom health + fitness

Strength Training Benefit #1: Anti-Aging


Did that get your attention?? Yep, strength training has been shown to slow the aging process! (HIIT technically performed better in the study, it showed a larger increase at the cellular level.) Read here about a 97-year old man that weight trains. Unbelievable and SO motivational!


Go on ahead and rate your importance level for anti-aging (body, fall, all!) Yeah….


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Strength Training benefit #2: Better Sleep


As soon as you give birth to your first born, you know the need for sleep like no other human on the planet. And unfortunately it doesn’t get a whole lot easier for a while. Especially when more babies are added, in addition to the normal stresses of modern life. I know SO many women that have so much on their plate that they literally can’t turn their brains off at night to sleep.

One of the best ways to help get better sleep is to strength train. It’s almost like your brain is forcing you to rest to repair the muscles so they can build overnight. Whatever the reason, I can totally attest to it. I’ve never had a problem sleeping until I started having hormone imbalances. And even through all the ups and downs of trying to get just the right balance, strength training has never let me down for guaranteeing good sleep. Even when my hormones are working against me.


What’s your sleep like since having kids? Are you rested during the day? Energetic? Clear head? If not, you probably need better and more sleep! Consider strength training, sister!


Strength Training Benefit #3: More Energy


I know this sounds sort of counter intuitive, but it’s real. Somehow, when we’re feeling fatigued, our cells are sort of in a drowsy state. But when you start to move, everything wakes up and things start percolating. And that doesn’t end when you quit working out. It helps you have more energy all day. Not to mention that you’re getting better sleep from strength training already, so it’s sort of a double whammy of awesomeness for your health!

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Check out this Sleep/Workout Cycle graphic on my Instagram–it explains it all! * And go on ahead and click the ‘Follow’ button while your there why don’t ya?! 😁


Strength Training Benefit #4: Burn More Calories


Even though per minute, cardio burns more calories–and it’s only like 2 calories–strength training still trumps it for kcal burn. The reason is that strength training induces calorie burn way after your workout as well. Plus, if you’re actually putting the correct amount of effort into it, you’re still getting some cardio while you strength train.


What benefit would you get from extra calories burned? Think of one are you want to be more toned, and add a strength exercise for that 3x/week.


Strength Training Benefit #5: Stress Reduction


Stress reduction is such a HUGE part of self care for busy Mamas. We have so much responsibility piled onto us all the time that we really have to stop and pay attention to reducing the anxieties and stress that are nearly unavoidable. Strength training also helps reduce anxiety and stress as well. Part of this also may have to do with the sleep connection, but regardless–it’s another major benefit!


Think about any time you’ve been crazy stressed or upset about something. Did you punch (or want to punch) a pillow? The wall? Somebody’s face? (Ha!) What about throwing something across the room? That physical burst and release gives a mental and emotional release as well. We just need to channel it in a more healthy way than, say, punching somebody in the face. 😂


Strength Training Benefit #6: Increasing Bone Muscle Density


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Unless you live under a rock, you’ve read about the reduction of bone muscle density in women–especially past menopause. (Settle down–I’m not saying you’re in or even close to menopause, I’m just saying this is important in the same way your retirement account is important!) Strength training actually increases bone density because of the resistance against your muscles and bones. This is a really big deal as hormones (many of which directly affect bone density) start going haywire. Mine started in my early 30’s, I just didn’t know that’s what the problem was until later.


What kind of hormone shifts have you had since having kids? (Those have an affect on your bones, Mama!) Think of the benefits of strength training as an investment in your bones to counteract any hormonal chaos–especially once menopause (gasp!) hits.


Strength Training Benefit #7: Boosts Confidence


I don’t know about you, but I have lots of times when I feel less than…anything really. Why I love strength training is that it makes me feel strong, and the changes in my body make me more confident. Seriously. I feel better, I think I look better, and those combined make me more confident. Also I can wrestle with my husband and I’m convinced I almost win sometimes. 😉


Girl, how would you strut it if your core was tighter? Or those gams gave Carrie Underwood’s a run for their money? Yeah, I see the wheels turning! Check out some workouts on my Pinterest board and get to training!


How about you? Do you already strength train? Thinking of starting?

Let me know in the comments below!


Know someone that’s thinking of starting strength training? Please SHARE this post!


Is strength training in your fitness routine? Guess what--it SHOULD be! Whether you need a guide for women, for beginners, or weight loss, CHECK OUT the 8 MEGA REASONS why a full body strength training plan-even with no equipment, at home or at the gym- should be in your workout plan! #fitness #fitnessgirl #fitnessmotivation #fitnessinspiration #strength #fitmom

  • Lauren

    February 26, 2018 at 3:27 pm Reply
    Thank you so much for this! I've been wanting a tracker, and you're right, strength training has never been at the top of my list. A good reminder.
    • Stella

      March 3, 2018 at 8:58 am Reply
      Lauren, I think for so many women, we want to focus on weight loss, and have this notion that cardio is what needs to be prioritized. But it's just not true. I hope you can find a way to incorporate strength training, it really will make a big difference! xo, Stella
  • Caitlin

    February 26, 2018 at 9:05 pm Reply
    Absolutely true! I definitely have more energy when I've worked out. And the stress relief it provides is one of the major reasons I exercise!
    • Stella

      March 3, 2018 at 8:56 am Reply
      Caitlin, There's something about taking a long jog, or even walk, that just clears my mind better than most things I've tried. I've always used these tactics since high school to get better clarity on things (just didn't know it was scientifically proven until later in life, lol!) But strength training is what really seems to get those anxiety jitters off my plate. xo
  • Marcie

    February 27, 2018 at 12:03 pm Reply
    You sold me at "better sleep!" With young kiddos, I could always use better quality sleep and more energy :)
    • Stella

      March 3, 2018 at 8:54 am Reply
      Marcie, This one actually shocked me, but seriously--something about your body going into repair mode makes sleep so much better. I've experienced it myself, and read a ton of other people's testimonials about this unexpected--but awesome--effect! And yes--those little monkeys can drain the life outta ya sometimes, lol! <3
  • Afra

    February 27, 2018 at 11:01 pm Reply
    It's funny I read this now. I started HIIT training as part of a fitness challenge in January and have noticed a difference in my body, However like you said I know I have to push myself more. I am going to get myself heavier weights so I can see more results.
    • Stella

      March 3, 2018 at 8:52 am Reply
      Afra, I recently read an article (written by a personal trainer) that talked about the fact that when you're using your own body weight that there's only so much muscle you can build for yourself. If you really want to get more resistance and build more muscle, a lot of the exercises you need to do with weights or kettlebells, etc. I personally love kettlebells because of the variety of exercises there are with them. Good luck with your fitness challenge!! xo
  • Nayantara Hegde

    March 3, 2018 at 5:31 am Reply
    You had me at slows the aging process. I am just thinking of getting into a serious fitness routine and your post is so timely.
    • Stella

      March 3, 2018 at 8:47 am Reply
      IKR??! Also cutting out sugar will help slow aging. I've done some research on that as well, the connection with how you treat your body in relation to aging and disease is fascinating to me! Good luck on your fitness routine!!

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