There are more Benefits of Resistance Training than just weight-loss perks. Unfortunately, so many people (especially women) are nervous about getting started with any kind of strength training for fear of getting too big. If you want to get fit, prevent injury, play with your kids, and generally feel better day to day, start resistance training!
Strength training wasn’t something I planned to love, but it’s become one of the most powerful tools I’ve used to feel stronger, more energized, and more confident.
Over the last decade of coaching, I’ve seen the same thing with clients: when you add resistance training, even just a few times per week, everything improves. Strength, energy, body composition, and how you feel day to day (you can learn more about strength training tips for beginners).
The key isn’t doing more, it’s doing it consistently. That’s exactly why I created 6 Weeks to Strong, a simple, structured way for busy moms to build strength at home without overthinking it.
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Resistance Training Doesn’t Always Mean Lifting Heavy
Resistance training doesn’t mean lifting the heaviest weight possible, it means challenging your muscles with some form of resistance.
This can be done with:
- Dumbbells
- Barbells
- Resistance bands
- Kettlebells
The goal isn’t to lift heavy right away. It’s to progressively challenge your muscles over time, whether that’s through reps, tempo, or control (learn more about how to make workouts harder at home without increasing weight).
This also means that it is 100% possible to reap the benefits of resistance training at home. With so much at-home gym equipment available, this is a great option for beginners.
With simple equipment and a consistent plan, it’s completely possible to build strength at home. In fact, that’s exactly how I structure my 6 Weeks to Strong program, using just a set of dumbbells and a mini band to help you get stronger without overcomplicating it.
No matter how you train, consistency is what drives results.
Benefits Of Strength Training
Strength training does more than just change how you look, it changes how you feel and move throughout your day.
From having more energy to keeping up with your kids to feeling stronger in your own body, the benefits go far beyond the gym. And the best part? You don’t need long workouts or heavy weights to start noticing a difference.
Benefit #1. It Helps Increase Your Metabolism
In simple terms, resistance training stimulates your muscles so they require fuel to repair, perform, and grow (in a good way). Because muscles then use the fuel instead of storing it your metabolism increases.
Learn more about how to use exercise to boost your metabolism!
Cardio is normally a staple for people who have weight loss goals however, (though long-term weight loss goals really require a four-pillar approach), it only burns calories at that moment. One of the benefits of resistance training is that it helps you build muscle which then burns calories all day long.
Benefit #2. Day To Day Activities Become Easier
The stronger you get, the easier it is to perform daily tasks like picking up kids, carrying groceries, and moving furniture.
This is easily one of my favorite benefits of resistance training, and especially true when you focus on building strong glutes (learn more about the benefits of strong glutes. Of course, there are specific movements like the best exercises for moms you should do, but in general, the stronger you are the easier (and more fun!) daily stuff becomes.
Below is a text from one of the moms in my workout program, getting stronger was a game-changer for her as a mom.
Benefit #3. Injuries Are Prevented
Not only will you understand how to use proper form when performing daily tasks thus reducing injury, but you'll also know how to recruit the necessary muscles to complete the task and provide less risk to joints, ligaments, and tendons by being strong.
This is especially true if you work unilateral exercises into your training program.
Benefit #4. You Need To Work Out Less
As your body adjusts to lifting weights it needs time to recover and improve. During this process, you're still burning calories.
This means that you don't need to lift weights as often as you would have to work out if you were just say running. Cardio may burn calories while you do it, but that's it. Resistance training allows you to burn calories long after you've completed your workout. On these days, I still try to do some mobility so that joints stay juicy (my clients use the mobility made simple drills).
Benefit #5 Your Body Will Look Leaner and More Toned
To be honest, there is not a word I despise more than "tone". But I'll succumb to the fact that people resonate with it.
Regardless, strength training is what gives you the look so any people seek: one with defined muscles. Believe it or not, we need muscle. It is muscle that gives the "toned" look.
Benefit #6. Your Quality Of Life Will Improve As You Age
If you don't use it you'll lose it. It' a true statement! As we age we tend to use our muscles (and our bodies in general) less. Our muscles naturally atrophy (get smaller) and thus our metabolism slows.
If you continue to stimulate your muscles though you'll be able to keep doing the things you love as you age instead of experiencing limitations that are becoming all too common.
Benefit #7. You'll Sleep Better
Just like fresh air for children, lifting weights takes a lot of energy. This means that you're going to need your rest in order to recover. Your body knows this and helps give you the best sleep it can.
Benefit #8. Resistance Training Helps Your Bones
Progressive loading on your skeleton helps prevent and improve osteoporosis (along with the necessary nutrients). Just like muscles bones can breakdown, recover, and repair. Just at a much slower process.
When you challenge them outside their normal activities they respond and become stronger.
Benefit #9. Improve Performance
If you're a sports enthusiast, lifting weights will improve your performance. Even if you have no intention of doing anything professional, it's nice to know that cross-training works!
Likewise, being stronger can help alleviate discomfort and injury when it comes to running, check out these practical running tips for beginners.
Benefit #10. You'll Improve Your Posture
So long as you place your focus on the appropriate areas (posterior chain exercises, glute dominant exercises, upper back exercises), stronger muscles help pull your body into alignment and help you stand and sit easier. Learning to activate the proper muscles and really use them will improve your posture.
Personally, I am for a 2:1 or 3:1 ratio of back of the body to front of the body in my signature workout program (6-Weeks to STRONG) to help with this.
Benefit #11. Resistance Training Is A Great Way To De-Stress
This is actually the main thing I use resistance training for. People who lift weights are shown to respond more calmly in stressful situations. It could be all the endorphins hitting your brain (yay) or just that you have an "outlet' for when you are stressed.
While yoga for anxiety can help immensely, strength training can do. Different forms for different people 😉
Benefit #12. Improved Balance
The stronger you are the better your balance. Basically, because your body is able to maintain balance (due to your muscles working properly) on unstable surfaces. This is perfect as you age as you're less likely to receive injuries from falling.
How To Start Strength Training
If you’re ready to start, keep it simple:
- Train 2–3 times per week
- Focus on full-body workouts
- Use basic equipment (like dumbbells or bands)
- Stick with a routine for a few weeks
The hardest part isn’t knowing what to do, it’s staying consistent with it.
Want a Simple Plan To Get You Started?
If you don’t want to piece workouts together yourself, that’s exactly why I created 6 Weeks to Strong. It’s designed for busy moms who want quick, effective workouts at home, without overthinking it.
Plus, you can ask questions anytime so that we can tweak the workouts, form, or equipment as needed to help you get started. Take a walk through of the workout program.
Or, if you’re not quite ready for a program, start with a simple beginner workout like this beginner dumbbell leg workout.
Sarahi Cardenas says
As a dancer I never felt like this could be an option for me. After reading this post I might consider it now haha. Love all the information here!
xo,
Sc
https://www.sarahicardenas.com/the-coffee-haunt/
fitasamamabear says
Resistance training can definitely help improve your dance skills- you'd just have very specific goals. Love that you have an activity you love though!
Glenna says
Thank you for sharing! It is a great reminder of why I need to work out more frequently.
fitasamamabear says
Well when you get to it.. make sure it's a workout you enjoy;)
Kim says
I do a weight class every Saturday and I LOVE it...in addition to yoga and barre:)
fitasamamabear says
Wow awesome balance on the workout front- way to go! Glad you enjoy the weight class... feels soo good!
Christie Moeller says
So many great reasons. Now I just need to motivate myself to start!
xoxo Christie
fitasamamabear says
Starting is the hardest part! You'll get to it though 🙂
melissa chataigne says
I do agree with a lot of this, but you must balance with cardio. I used to be a weights girl and stopped for a while a lost 30lbs. I think it depends on your body. I find the same benefit with yoga and fewer weights to remain tone as I bulk easily. Great tips though, because most people never even try!
fitasamamabear says
Body type has a lot to do with it but it also depends on your goals. I have a very tiny frame naturally and build next to nothing with resistance training, where as ectomorophs will naturally build more due to their shape. It also depends on the repetition range of choice as some are more prone to hypertrophy than others. Regardless, you're right- everyone should give some sort of resistance training a go as there's so many other perks than just body composition.
Kaitlin says
Thanks for this information - I have been doing a lot of cardio because weights intimidate me but these are such good reasons I need to start with resistance training!
fitasamamabear says
Weights can definitely be scary! Take it slow and small. And workout where you feel more comfortable- a gym isn't always the perfect environment 🙂
Janet Earling-Bencivenni says
Great information! I am one of those who have decided I should pick up uber heavy stuff, as a new challenge, but.....
fitasamamabear says
Ahhh that's so exciting! I love heavy lifting, like seriously love it haha it's definitely a challenge and you totally have to work for it. But it's sooo worth it. If you need helps/tips/tricks please just reach out!
Dianne Salonga says
Your body is not like a body of a mommy 🙂 Kudos to your awesome workout! Resistance training indeed have many benefits the same with running and intense house chores.
fitasamamabear says
Well thank you- really! I think all forms of activity (intense house chores included!) have their benefits- depends what you enjoy!
ryan says
great post! I think a lot of times people get the idea that to lose weight, you need to do cardio cardio cardio. Weight training has so many benefits!
fitasamamabear says
Agreed! Cardio has a time and place but resistance training gives you more bang for your buck