10 Benefits Of Regular Exercise

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.

As a Certified Strength and Conditioning Specialist, 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 lifting weights 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.

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 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.

More Fitness Tips To Help You Stay Active

• Quick workouts for busy days
• 1 month 5 minute workout challenge
• Full body workout for strength
• The best bodyweight exercises for moms