The Positive Impact of Strength Training: More than Just Building Muscles
By Angel Austin
\When we think of strength training, images of well-defined muscles and a toned body that have been prevalent within fitspo culture often come to mind. However, the advantages of strength training go beyond just physical appearance. No matter your size, age, or abilities, participating in strength training can positively affect your overall well-being, involving not only your body but also your mind and spirit.
Getting Stronger Physically
At its essence, strength training helps build physical strength and stamina. The benefits are significant for individuals of all sizes, enhancing muscle mass, bone density, and joint health. Whether you're lifting weights, doing bodyweight exercises, using resistance bands, or doing anything that you enjoy that builds strength, your body becomes more resilient and capable.
This physical empowerment is especially important for those with larger body sizes who may have encountered anti-fat bias and misconceptions about their abilities. Strength training enables you to challenge these stereotypes, fostering a sense of pride and accomplishment as you notice your body becomes stronger and more resilient.
Strength Training/Stamina Building Options:
Bodyweight Exercises:
Squat
Lunge
Pushup
Plank
Resistance Bands:
Leg lift
Seated row
Bicep curl
Shoulder mobility drills
Chair Exercises:
Seated leg lift
Seated march
Tricep dip using a sturdy chair
Chair dance
Water Aerobics:
Leg lifts and kicks in the water
Arm exercises using water resistance
Water dance
Low-Impact Cardio:
Walk or march in place
Stationary cycle
Swim or water walking
Dance to your favorite tunes
Dumbbell Exercises:
Row
Bicep curl
Shoulder press
Goblet Squat
Romanian Deadlift
Yoga and Flexibility Training:
Modified yoga poses
Gentle stretch routines
Balance exercises for stability
Functional Movements:
Everyday activities like lifting groceries
Sit-to-stand exercises
Stair climbing (if feasible)
Building Mental Resilience
Beyond the physical gains, strength training contributes to improved mental health. The discipline needed to stick to a workout routine, set goals, and overcome challenges in the gym translates to increased mental fortitude in daily life. For people of all sizes, this mental resilience can be transformative, helping combat the effects of self-doubt and oppression.
Strength training provides a space for personal growth, teaching you that your body is powerful and capable of doing amazing things. This change in mindset often extends beyond the gym, influencing how you may perceive yourself and your capabilities in various aspects of life.
Mental Benefits of Strength Training
Enhanced Mental Resilience
Positive Mindset Shift
Stress and Anxiety Reduction
Community Support
Inclusivity and Breaking Stereotypes
Empowerment and Self-awareness
Enhancing Emotional Well-being
Strength training is not just about lifting weights; it's about lifting spirits. The release of endorphins during exercise has a positive impact on mood and can be a potent tool in managing stress, anxiety, and depression. This emotional boost is especially crucial for larger people who may face the most scrutiny for the size and shape of their bodies.
Engaging in strength training creates a positive feedback loop – as physical strength increases, so can emotional strength. This new-found emotional well-being can allow you to embrace and celebrate your body for what it can achieve rather than how it looks.
Emotional Benefits of Strength Training
Increased Emotional Resilience
Positive Mood Boost
Empowerment and Pride
Cultivation of Self-Love
Community Support
Inspiration and Motivation
Fostering Community and Support
Strength training often takes place in communal settings, whether at a gym or within online communities. For people of all sizes, this sense of community can be transformative. It fosters a supportive environment where individuals share their journeys, struggles, and successes, creating a network of encouragement.
The community aspect of strength training helps break down stereotypes and fosters a sense of inclusivity. People of all sizes inspire and motivate each other, forming connections based on shared goals and experiences. This camaraderie contributes to a positive mindset and reinforces the idea that strength comes in various shapes and sizes.
Ways to Build Community When Strength Training
Find Inclusive Spaces
Work with a Professional Trainer/Coach to Develop Workouts Tailored to Your Needs and Goals
Participate in Peer Support Groups
Celebrate Achievements with Those in Your Life Who “Get It”
Check-In in with Community Regularly
Promoting Self-Empowerment
Strength training is a journey of self-discovery and empowerment. As you witness your body achieving new feats, you develop a profound sense of self-awareness and empowerment. It extends beyond physical strength, influencing various aspects of your life.
For people of all sizes, strength training becomes a tool for reclaiming agency over our bodies and narratives. It challenges societal norms and promotes a shift towards self-acceptance and appreciation. The journey of building strength becomes a celebration of what the body can do, emphasizing functionality over aesthetics.
Ways Strength Training Promotes Self-Empowerment
Challenges internal and external bias
Builds Physical Strength
Fosters Personal Growth
Boosts Emotional Well-being
Helps with Self-Acceptance
Helps to Reclaim Agency and Autonomy
Inspires and Motivates
In Conclusion
Strength training is a comprehensive practice that goes beyond the physical, offering benefits that extend into mental, emotional, and social aspects of life. No matter your size, engaging in strength training can be a transformative journey towards self-discovery, empowerment, and well-being. It's a powerful reminder that strength is not limited by social or cultural standards, but is a personal journey of growth, total empowerment, and self-love.