Skip the scale and focus on these 10 benefits of regular exercise to know that you're on track. Staying physically active is so much more than weight loss, it improves your quality of life overall... and here's how!
When you're a busy mom, it’s easy to think that if you’re not losing weight, your workouts aren’t “working.” But here’s the truth: results aren’t always about the scale. Regular movement brings some pretty amazing benefits that go way beyond inches lost, and these are the signs you’re doing something right.
I truly believe that staying active is the fountain of youth. So, if you’re just getting started, here’s a list of 5 beginner strength training tips to help you feel confident jumping in.
1. You Have More Energy
I know it sounds backwards; how can using energy give you more of it? But it does. Regular exercise helps regulate your energy systems and boost your stamina, so you're not totally wiped out by 3 p.m. or crashing after dinner.
In fact, even 5-minute workouts can help you power through mom life with more pep.
2. Your Mood Improves
You’re less snappy, more patient, and just feel... better. This is the MAIN reason I don't skip movement sessions. That’s because movement triggers feel-good chemicals like dopamine and serotonin. Even a short walk or a quick lift session can help you shake off stress and boost your mental health, no “perfect” workout required.
3. You’re Sleeping Better
Consistent movement helps your body want to rest at night. You fall asleep faster, sleep deeper, and feel more rested in the morning (unless your toddler wakes you up, but that’s another story).
Strength workouts in particular, like the ones in my SMASH Fit For Life program, can help regulate your nervous system for better rest.
4. You Have Fewer Aches and Pains
That annoying shoulder twinge? The stiff back from sitting too long? Those often ease up with consistent movement (and glute training!).
Your muscles and joints crave activity, especially strength-based movement, which improves posture and keeps things aligned. It’s why learning to strength train as a beginner in combo with mobility drills are my go-to solutions for pain management.
5. You Feel Stronger (and More Capable)
Whether it’s lifting your toddler, hauling groceries, or moving furniture, strength shows up in the everyday stuff.
Seeing progress, like adding an extra rep or lifting heavier, reminds you that your hard work is doing something. This is the kind of motivation that lasts.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
6. Your Core Feels More Stable
A strong core doesn’t mean endless crunches. It means better balance, posture, and fewer “tweak” injuries when you twist the wrong way.
Core strength exercises teach your body to work together as a unit, especially helpful if you're postpartum or healing diastasis.
7. You’re Not Crashing From Sugar Highs
Exercise can help regulate blood sugar and curb the cycle of afternoon crashes. When you move your body, you often make better food choices and notice fewer extreme hunger swings. Pairing this with protein-rich snacks is a game-changer.
8. You Notice More Muscle Tone
No, we’re not chasing “toned arms” here. But when you start noticing new muscle definition? It feels pretty freaking cool.
Muscle tone comes from consistent strength work, like what’s in my at-home dumbbell workouts, and it’s one of the first changes you’ll see even if the scale doesn’t budge.
9. You’re Supporting Long-Term Health
Movement is medicine. It lowers your risk of heart disease, supports blood sugar regulation, strengthens bones, and helps with hormonal health. The small stuff you’re doing now? It adds up in big ways down the road.
10. You’re Proud of Yourself
And that matters. Knowing you showed up—especially when it wasn’t convenient—is proof that you’re putting yourself on the list. And that pride builds momentum, even if you're starting small. (Need help with consistency? Here’s a free 4 day workout split to follow at home.)
Bottom line?
Exercise isn’t just about weight loss. It’s about strength, confidence, energy, and showing yourself what you’re capable of. Focus on these benefits and you’ll know your workouts are working, no scale required.
jessica says
great list...who doesn't want better sleep?!! cheers to healthy (:
fitasamamabear says
Right?! Now if only my kids would help me out... 😉
Sophie says
Very interesting tip about the digestion issues. that's something I struggle with a lot, so thank you!
fitasamamabear says
No a problem- I hope it helps! If you ever need a few more tips let me know. I love chatting digestion! My email is [email protected] if you want to connect 🙂 Hrm.. perhaps that's a good blog post idea...
Lauren @ Simply-Well-Balanced says
I couldn't agree more. Most of my life I had been healthy & active. I even worked as a fitness/yoga instructor for over a decade. Unfortunately, I experienced very difficulty pregnancies that left me bed ridden and malnourished. It took a long time to recover, but being active (and forcing myself to do it) was part of getting better.
There are so many people who don't feel good, so they feel like they can't be active - but in reality being active will help them to feel better.
Thanks for sharing!
fitasamamabear says
Oi so sorry to hear about the pregnancies- that's actually my biggest fear! But it's so true! Being active has so many benefits and one of them is feeling better.. and just being able to be active is a benefit. Everyone starts somewhere and ANY ACTIVITY is worth it. Happy to hear you were able to get back into it 🙂
Lee Katherine says
Great reminders! Thank you!
fitasamamabear says
Anytime! Thanks for dropping by 🙂
Cassi says
I like feeling stronger. It makes you more independent and not have to rely on someone else to get stuff done
fitasamamabear says
Yes! I find that it makes me more confident all around!