The Strong Girl Era; Shifting the Narrative Around Weight Lifting
Hey, babe! It’s time we talk about something near and dear to my heart: weight lifting. For far too long, lifting weights has been shrouded in myths and misconceptions (like, will it make me bulky?!). Spoiler alert: it won’t! This blog is your friendly guide to why weight lifting is the ultimate power move for your body, mind, and confidence. Ready to feel strong and unstoppable? Let’s get into it!
Short-Term Benefits of Weight Lifting
Okay, let’s dive into the juicy stuff, babe—what happens when you start weight lifting? PSA: the benefits kick in fast. Here’s what you’ll notice in just a few weeks:
Increased Energy: Believe it or not, lifting doesn’t drain you—it energizes you! Those endorphins from a good session will have you glowing all day.
Strength Gains: You’ll surprise yourself by how quickly your strength improves. Suddenly, carrying groceries or moving furniture feels like no biggie.
Mood Boost: Lifting weights is a total mental pick-me-up. It’s like telling the world, “I’m strong, I’m capable, and I’ve got this!”
Better Sleep: A solid lifting routine can help regulate your sleep cycle, meaning you’ll sleep like a queen.
Visible Tone: This is where you start to notice some real changes. You’ll feel tighter, your posture will improve, and you'll start loving how your clothes fit.
Think of these as your starter perks. Once you see these benefits in action, you’ll realize the gym is your playground—and you’re only getting started!
Long-Term Benefits of Weight Lifting
Alright, babe, let’s talk about the glow-up that just keeps on giving—because the long-term perks of weight lifting are honestly next-level. This isn’t just about the now; it’s about setting yourself up for a stronger, healthier future. Here’s what lifting does for the long haul:
Bye-Bye Aging Joints: Ever heard the phrase “motion is lotion”? That’s exactly what weight lifting does for your joints. The repeated, controlled movements keep them lubricated, reducing stiffness and helping prevent those aches and pains that creep in as we age. Think of it as your anti-aging cheat code for mobility.
Preserve Muscle, Combat Loose Skin: Over time, we naturally lose muscle mass (ugh, thanks, aging). But weight lifting is here to save the day! Building and maintaining muscle keeps your body looking firm and toned, reducing the appearance of loose skin as you age. It’s like giving your body its own built-in support system.
Stronger Bones: Weight lifting increases bone density, which means fewer worries about brittle bones or fractures down the line. Future you will be high-fiving you for this one.
Aging Gracefully, Actively: Staying strong as you age isn’t just about looks; it’s about being able to keep up with your life, whether that’s traveling, chasing your kiddos, or just owning your independence for as long as possible.
When you commit to lifting now, you’re setting the stage for a future where you feel vibrant, capable, and downright unstoppable. Let’s hear it for strong joints, firm skin, and a lifetime of good vibes—because this is what thriving in your strong girl era is all about! Ready to shift the narrative even more? Let’s talk about the mental flex weight lifting gives you next. 💪✨
The Mental Flex: How Weight Lifting Builds Your Inner Strength
Alright, queen, let’s talk about the part of weight lifting that isn’t visible in the mirror (but feels SO good): the mental gains. Your strong girl era isn’t just about what your body can do—it’s about the mindset you’re creating along the way. Here’s how lifting transforms your mind:
Confidence Through Strength: There’s something so empowering about lifting a weight you once thought was impossible. Every time you push past your limits, you’re proving to yourself that you’re capable of more than you thought—both in the gym and in life.
Stress Relief on Steroids (Naturally): When life gets messy, a good workout can be your therapy session. The focus it takes to lift (and not drop!) those weights pulls you out of your head and into the moment. Plus, your brain gets a lovely little boost of endorphins to remind you that you’ve got this.
Resilience Reps: Weight lifting teaches you patience and persistence. Progress isn’t instant, but every rep and every session adds up. That mindset of “showing up even when it’s hard” spills over into every area of your life, making you a more resilient, badass version of yourself.
Mind-Muscle Connection: As you learn proper form and focus on specific movements, you’re sharpening your ability to tune into your body. This deep connection between your brain and body not only makes your workouts more effective but also boosts your overall self-awareness.
Empowered Energy: There’s something so satisfying about knowing you’re prioritizing YOU. Weight lifting is an act of self-love, and each session builds on that foundation. It’s your reminder that you’re investing in your future, one dumbbell at a time.
Weight lifting isn’t just physical; it’s a mental flex that shows up in your confidence, resilience, and ability to handle whatever life throws at you. Strong bodies and strong minds? That’s the kind of combo we love to see.
Fueling the Strong Girl Era: Shifting Your Mindset Around Food and Strength
Alright, babe, let’s get real. If you’re stepping into your strong girl era, it’s time to talk about one of the most important (and often overlooked) pieces of the puzzle: fueling your body properly. Strength training isn’t just about the reps and sets; it’s also about what you’re putting into your body to support all that hard work.
Food Is Fuel, Not the Enemy
We’ve all been there—thinking less is more when it comes to food. But in strength training, the opposite is true. Your body needs fuel to perform, recover, and grow. Think of your food as the gasoline in your tank; without it, you’re not going anywhere. Instead of fearing carbs or calories, start thinking about what your meals can do for you.
The Mental Shift: Eating to Thrive, Not Just Survive
Here’s the mindset switch: food isn’t something you “earn” by working out. It’s the tool that helps you show up stronger. Protein helps repair your muscles, carbs give you the energy to lift heavier, and healthy fats keep your hormones happy (which, btw, is a must for building strength). Shifting your focus from restriction to nourishment is a game-changer.
Focus on Building, Not Breaking Down
For years, diet culture has pushed us to think of food in terms of weight loss or cutting back. But strength training is about building—building muscle, building resilience, building confidence. That means eating enough to support those goals. You need energy to crush your lifts and recover properly, and that energy comes from food.
Let’s Talk Protein, Carbs, and Fats
Here’s the cheat sheet:
Protein: Your muscles’ bestie. Think chicken, fish, eggs, tofu, or a quality protein shake to hit your daily needs.
Carbs: Your energy source. Whole grains, fruits, and starchy veggies like sweet potatoes are your new BFFs.
Fats: Hormone helpers. Avocado, nuts, seeds, and olive oil keep your body balanced.
Hydration Is Queen
Don’t sleep on water, babe. Strength training can be dehydrating, and your muscles need water to function at their best. Sip throughout the day and aim to stay ahead of your thirst.
Ditch the “Good” vs. “Bad” Mindset
This is a biggie. Food doesn’t need a moral label. That slice of pizza or piece of chocolate isn’t “bad”—it’s part of life. Balance is key, and the occasional treat won’t derail your progress. In fact, enjoying your favorite foods in moderation can keep you from feeling deprived and help you stay consistent.
Listen to Your Body
Your body is smart. It tells you when it’s hungry, tired, or craving something. Strength training helps you tune into these signals even more. Trust what your body is asking for, and don’t be afraid to adjust as your needs change.
Reframe Rest and Recovery
Rest days are part of the process, and so is giving your body the nutrients it needs to repair. Recovery isn’t “lazy”—it’s a crucial part of getting stronger.
Supplements and Strength
I would encourage having a look at some supplements that may help your body recovery faster. The key ones in my opinion would be a good protein powder that you love! Take a good look over the label to check for quality, it should be somewhere between 20-25 grams of protein, minimal carbs and fats, I will always lean towards and isolate because they tend to be more simple with less additives. Creatine will help with recovery and energy throughout your work out, electrolytes and a pre-workout if you need. Take a look over “The Gym Bunnies Starter Pack; Supplement edition” to get the full scoop!
By shifting your mindset from restriction to nourishment, you’re giving your body the tools it needs to thrive in and out of the gym. This mental shift isn’t just about what you eat; it’s about giving yourself permission to take up space, grow stronger, and be unapologetically YOU.
Fuel up, queen—your strong girl era is waiting. 💪✨
“So if I am eating and training.. how am I not going to get Bulky???”
To clear something up, it takes years of extremely heavy lifting and years of a huge calorie surplus to build “Bulky” muscles as a woman. It’s very, very difficult to put on a large amount of muscle mass, the mistake women make is they don’t understand how or when to fuel their bodies, and thats when they fall into the trap of increased body fat.
In order to enter your “Strong Girl Era” in the most strategic way, is to put some research into your own body! Work out your BMR, The amount of calories you body would burn if you just stayed in bed all day. Then add a couple hundred calories to it. And we enter a trial and era stage, if you gain weight quickly your calories maybe too high, if you lose weight you may need to increase, if you stay the same and feel fine, it might be that you’re at a good place to start for your first 6 weeks of foundation building.
But the whole point of this blog is to emphasize the fact that just because you aim for more weight and less reps, more chicken less salad, you won’t be walking around like the Rock, I promise!
If you don’t know where to start, it may be worth getting a coach! Feel free to reach out I’d be more than happy to help you get started with JAM Coaching!
Don’t Compare Your Chapter 1 to Someone Else’s Chapter 20
This one’s big. It’s easy to look around and feel like everyone else knows exactly what they’re doing or is already so much stronger. But you’re here for YOUR journey, and every rep, every set, and every day you show up is a win.
Consistency Over Perfection
You don’t have to be perfect to see results. Missed a workout? No big deal. What matters is that you keep coming back, building habits, and showing up for yourself. If you’re unsure of where to start or how to keep consistent, take a look over “Consistency is Queen; A Workout You’ll Actually Stick to” To help guide your gym plan in a maintainable direction.
Closing Thoughts
Starting your strong girl era is all about showing up as you are and being open to learning and growing. It’s not about lifting the heaviest weights or knowing all the gym jargon; it’s about taking that first step and committing to yourself. The weights will feel lighter, the movements will feel smoother, and you’ll start to notice the changes—inside and out.
So grab those dumbbells, hit play on your favorite hype song, and start where you are. Your strong girl era is here, babe, and you’re about to crush it. 💪✨