The empowering benefits of weight training for mothers

As a three-time Olympian and former speed skater, Sarah Lindsay is a personal trainer who stands out from the crowd. Here, she talks us through why mothers should consider lifting weights.

In a world that constantly demands our attention and energy, finding the time to focus on our own wellbeing often takes a back seat. As women and mothers, we are natural nurturers, putting the needs of our loved ones ahead of our own. However, in this selfless pursuit, we often overlook the incredible benefits that come with prioritising our physical and mental health. One thing I believe that has the potential to completely transform and reshape anyone’s life is weight training.

Inner strength

Let’s be honest, the term ‘weight training’ might conjure up images of bulging muscles and intimidating gym equipment, but I’m here to reassure you that weight training is not just about building biceps or chiselled abs. It’s about tapping into your inner strength, enhancing your overall wellbeing and gaining the confidence to take on life’s challenges with renewed vigour.

As a former professional athlete and a personal trainer, I understand the unique demands that women face. We juggle multiple roles, tackle diverse responsibilities and often put ourselves last. It’s time to flip the script and recognise that investing in our own health is not selfish – it’s a vital step toward becoming the best versions of ourselves for our families and, most importantly, for our own selves.

Nurturing yourself

One of the most common concerns I hear from mothers is the struggle to regain their pre-pregnancy bodies. The societal pressure to ‘bounce back’ after childbirth can be overwhelming – but let’s shift our focus from aesthetics to strength. Embracing weight training doesn’t just help you shed unwanted pounds; it empowers you to rebuild your body from the inside out. Pregnancy and childbirth are feats of remarkable strength and by engaging in weight training, you’re not only acknowledging that strength, but also nurturing it.

Energy over aesthetics

Weight training is not about conforming to unrealistic standards; it’s about creating your own narrative of strength. It’s about saying, “I am capable, I am powerful and I deserve to invest time into my wellbeing”. Through resistance training, you will gradually notice changes in your body composition, increased energy levels and a boosted metabolism that continues to work long after your workout ends. Imagine chasing after your little ones with boundless energy or conquering your daily tasks with a newfound zest – all thanks to the positive impacts of weight training.

Mental health

The benefits of weight training extend far beyond the physical. Mothers often find themselves pulled in a million directions, which can lead to stress and anxiety. Weight training acts as a form of therapy, providing a dedicated time for self-care. The rhythmic repetition of lifting weights can be meditative, allowing you to clear your mind and release pent-up tension. The surge of endorphins post-workout creates a natural mood lift, nurturing your mental wellbeing and providing you with the grit needed to face the challenges of motherhood.


Moreover, weight training cultivates a sense of accomplishment that resonates through every aspect of our lives. Remember the first time you carried your child? That feeling of strength and love combined is what weight training nurtures within you. As you progress in your training journey, you’ll witness yourself conquering new milestones – lifting heavier weights, completing challenging exercises and breaking through self-imposed limitations. These victories extend beyond the gym, reinforcing the idea that you are capable of accomplishing any obstacle life presents.

The first step

Now, I understand the scepticism that may linger. Time constraints, sleep deprivation and an already busy schedule can make the idea of incorporating weight training seem daunting. However, one must remember that every journey begins with a single step. Start small, set achievable goals and gradually build your routine. Just a few minutes a day can make a world of difference. And here’s the secret – you don’t need a fully equipped gym to get started. Many effective weight training exercises can be done in the comfort of your own home, using your body weight or minimal equipment.


We also need to address the myth that weight training will make you bulky. This concern often keeps women from exploring the world of resistance training. However, the truth is that women’s bodies respond differently to weight training compared to men’s due to hormonal differences. The lean muscle you’ll gain from weight training will enhance your curves, boost your metabolism and help you achieve a strong, toned physique.

A good example

By embracing weight training, you’re not only transforming your own life but also setting a powerful precedent for your children. You’re showing them that taking care of oneself is a priority, that strength comes in many forms and that self-love is the foundation for all relationships. As your child watches you overcome challenges and grow stronger, they’ll learn invaluable life lessons about determination, resilience and the importance of nurturing both body and mind.

In conclusion, I would invite mothers to embark on the empowering journey of weight training. It’s not about fitting into a mould or adhering to unrealistic expectations. It’s about embracing your unique strength, both inside and out. Women and mothers have an innate capacity for resilience and determination. Women can channel that energy into a practice that uplifts us, energises us and empowers us to be the best versions of ourselves. Whether you’re a new mother or a seasoned parent, the benefits of weight training are within your reach, waiting to transform your life in ways you never thought possible.

Remember, you are more than capable and you deserve to invest in yourself. So, do not hesitate to pick up those weights, lift your spirits and embrace the journey of self-discovery and empowerment together. Your strength knows no bounds – let it shine through weight training and radiate in every facet of your life.

Visit to find out more from Sarah Lindsay.

Image Credit: ShutterStock

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