Strength Training and Movement: A Holistic Approach to Wellness
“Movement is medicine.”
We’ve all heard the old adage — and we intuitively know that strength training and regular movement are vital components of a balanced lifestyle, however for many of us the demands of our modern lifestyle get in the way of us taking action. The average office worker spends 6.5 hours per day sitting at a desk, that’s roughly 1,700 hours per year! Factor in the time spent curled up or slouched awkwardly on the couch after you get home from a long day at work, and that’s an absurd amount of time spent being sedentary — and with poor posture, I might add. Massage is an incredible modality that can help us to regulate our nervous system, manage chronic pain, and keep stress and anxiety at bay, but without building strength and moving our body we will undoubtedly feel some amount of pain and discomfort.
One principle that governs our bodies is that of tensegrity. Our muscles, bones, fascia, ligaments, and tendons were made to work in harmony — providing just the right amount of tension and compression so that no one component is baring too much stress or strain. Prolonged periods spent in unnatural positions can throw this delicate balance out of whack. While ideally we would simply stop engaging in this behavior and live a more active lifestyle, capitalism won’t stand for that. Strength training is the most effective method of combating the unique strain our comfortable, modern lives have put on us.
Gone are the days that weightlifting is viewed as the exclusive domain of bodybuilders or athletes — and let’s face it, men. More and more, we’re recognizing that it is an essential practice for everyone who wishes to maintain functional movement and optimize their physical health. When combined with the therapeutic effects of massage, strength training emerges as a powerful ally in managing stress and supporting emotional resilience.
What Can Strength Training Do for Women?
Build Lean Muscle Mass. Strength training helps women build lean muscle which boosts metabolism. More muscle means more calories burned at rest, contributing to weight management and a healthier body composition.
Promote Bone Health. Women are at a higher risk for osteoporosis, particularly post-menopause. Strength training increases bone density and strength, significantly reducing the risk of fractures and bone-related issues later in life.
Improve Functional Fitness. Everyday tasks can become easier with increased strength. Whether it’s carrying heavy grocery bags or playing with your kids, strength training enhances functional fitness — making daily activities less strenuous and decreasing the likelihood of injury.
Address Muscle Imbalances. When we have a weak muscle, the muscle on the opposing side of a joint is often in an hyper-contracted state to “pick up the slack.” By building strength strategically, we can correct muscle imbalances so that we can move more freely, and without pain.
Hormonal Balance. Regular strength training can help regulate hormonal fluctuations, making it beneficial for women experiencing menstrual irregularities or menopausal symptoms. This can also lead to improved mood stability and overall hormonal health.
Let’s Not Forget About the Mental Health Benefits…
Boost Confidence and Self-Esteem. One of the most significant psychological benefits of strength training is the confidence it instills. As women lift weights and see tangible improvements in their strength, they often experience a boost in self-esteem and body image. This newfound confidence can spill over into other areas of life, fostering a positive self-image.
Reduce Anxiety and Depression. Regular physical activity is known to release endorphins — nature's mood lifters. For women dealing with anxiety or depression, strength training can serve as a powerful outlet, providing a sense of accomplishment. The act of pushing through physical challenges can also cultivate resilience and a sense of control over one’s body and mind.
Promote Mindfulness. The focus required during strength training sessions parallels the mindfulness experienced during massage or meditation. Engaging in both practices encourages women to be present, helping to quiet racing thoughts, and reduce feelings of overwhelm.
Improve Sleep Quality. Engaging in regular strength training can lead to better sleep patterns, which is crucial for mental health. Improved sleep quality can enhance mood, cognitive function, and overall mental clarity — making it easier to manage daily stressors.
Social Connection. Group fitness classes or strength training sessions with a trusted trainer can foster a sense of community and connection among women. Social interaction during exercise provides emotional support and camaraderie, further promoting mental health and reducing feelings of isolation.
Getting Started
If you’re new to strength training, begin with bodyweight exercises or lighter weights to master your form and technique. Once you have that down, you can begin to gradually introduce more weight to your training sessions. Joining a class or working with a personal trainer (Hey, that’s me!) can provide valuable guidance on your journey. Strength training is more than just a way to build muscle; it’s a vital practice for empowering women’s mental health and managing stress. Pairing this practice with regular massage therapy can create a nourishing, sustainable approach to maintaining your health in the long-term.
So grab those weights, book that massage, and embark on a journey to a stronger, healthier, and more balanced you. Your mind and body will thank you!
