Strong, Not Small: Why Strength Training Changed Everything for Me

Up until just a couple of months ago, I thought a good workout meant sweating as much as possible, pushing myself to the brink with cardio, and feeling completely wiped after. I spent hours on the treadmill despite HATING running, took endless HIIT and cycling classes, and hopped on every new fitness trend that promised results.

It wasn’t until I started incorporating strength training into my routine that I began to question everything I thought I knew about fitness. And what I’ve learned? Lifting heavy has not only changed my body, but also the way I feel in my body. I’ve never felt more energized, confident, or grounded in my fitness routine.

Why Strength Training Wasn’t Always on the Table

Despite strength training gaining traction on social media, it’s still often misunderstood​​—especially by women. Historically, strength training was marketed almost exclusively to men. Think old-school gym bros, bodybuilders, muscle magazines, and Arnold Schwarzenegger. While guys were encouraged to lift heavy, women were told to “tone” with light weights, stick to the treadmill or group classes, and avoid anything too intense for fear of getting “bulky.” The fear of getting “bulky” or “too masculine” has done much more harm than good (and it’s wildly outdated!)

But that fear? It’s been deeply ingrained in us.

We were told to be smaller. Lighter. And that belief bled into the way we moved our bodies. Group fitness classes were seen as a “safe” space for women, a place where intensity could be wrapped in choreography and community. And don’t get me wrong, I still love a good Pilates burn or a cycling session on the Peloton. But chasing calories burned through endless HIIT classes or running myself into the ground never gave me the results I actually wanted.

It’s no wonder why so many women hesitate to pick up heavier weights. We weren’t raised to feel powerful in our bodies, we were raised to always find ways to shrink them. But the truth is: strength training is one of the most empowering things we can do for our bodies. It supports metabolism, mobility, hormonal health, and longevity—and it’s about time we as women reclaim it.

What’s Changed Since I Started Lifting

While yes, my body composition is changing in ways I love, the shift didn’t just happen physically. I’m seeing and feeling strength in places I never had before. Here’s what I’ve noticed:

• My mood is more stable throughout the day. Lifting has genuinely become a form of therapy.

• I have more energy, especially when I strength train in the morning.

• I feel less pressure to “burn off” food because my mindset has shifted to building, not shrinking.

• My confidence is higher—not because of how I look, but because of what I can do.

• I’m more in tune with rest and recovery, as I’ve learned that not every workout has to be a sweaty calorie-burn fest to be effective.

And the best part… (drumroll please) I can now lift my big suitcase by myself! Which is saying something as someone who once packed a 140lb bag for a two-week trip (no I’m not kidding).

What the Research Says

I am by no means a personal trainer or expert, just someone who’s been reading, listening, and learning a lot. Some of the research that stood out to me:

🧠 Strength training helps preserve muscle mass and metabolic function. As we age, we naturally lose muscle mass over time. This loss of muscle mass contributes to weight gain, fatigue, and a slower metabolism. Regular resistance training slows this decline and supports long-term metabolic health as we age (Source: Harvard Health).

💪 It improves bone density, which is especially important for women! Us women are more prone to osteoporosis as we age, and strength training has been shown to help maintain and even increase bone mineral density (Source: Mayo Clinic). So strength training isn’t just about physical appearances, it’s also about safety and longevity.

🧬 Better overall health outcomes. One study found that women who strength trained just twice per week had significantly lower body fat percentages and improved physical function compared to non-lifters (Source: Journal of Strength and Conditioning Research).

🩸 It supports hormonal health and insulin sensitivity. One of the most interesting benefits of strength training is its impact on hormone regulation, especially insulin, which plays a huge role in how your body uses and stores energy. Increased insulin sensitivity = better energy levels, less inflammation, and reduced risk of chronic disease. According to a study in Frontiers in Physiology, strength training also positively influences estrogen and testosterone balance, which can impact mood, energy, and even reproductive health! How cool!

So when random influencers with aggressive vocal fries and zero qualifications start preaching about “balancing your hormones,” this is what they should be referring to. Not seed cycling, not vaguely Pilates-ish moves they renamed for clicks, and definitely not mystery supplements they conveniently have discount codes for. Honestly? I’d love to see them name three hormones and explain what “balancing” them even means.

What My Current Routine Looks Like

Right now, I aim for 4 strength training days a week. I structure my week as follows:

Monday - Lower Body (Glutes + Legs)

Tuesday - Upper Body (Back and Triceps)

Wednesday - Abs and a long walk

Thursday - Upper Body (Shoulders and Arms)

Friday - Lower Body (Glutes + Legs)

Weekends - Active rest/movement that just feels good, like pilates or a long walk

I prioritize progressive overload (gradually lifting heavier over time, which is the key to seeing results!) and fueling well afterward. I’ve started focusing more about how I want to feel, which has been such a game changer.

Strength doesn’t have to mean deadlifting 500lbs and grunting while sweating profusely. It can be quiet. Consistent. Steady. It’s not about lifting the most, it’s about putting in the reps and getting better over time.

This shift has been so healing for me. It’s challenged years of internalized beliefs about what moving my body is “supposed” to look like. And while I’m still learning and evolving, one thing’s for sure: I’m not afraid of being strong anymore. I crave it. Watching myself get stronger both physically and mentally has been the most rewarding feeling of all.

If you’ve been curious about strength training, take this as your sign. Start small, start slow, but just start. You deserve more than anything to feel powerful in your own skin.

Xoxo,

Amélie

⚠️ Disclaimer

I’m not a certified personal trainer (although one day I might like to be!) I’m just sharing my personal experience, what works for me, and what I’ve found based on the research I’ve come across. Make sure to talk to a personal trainer before starting something new, and listen to your body first and foremost ALWAYS!