Beyond the Mirror: The True Benefits of Strength Training
When most people think about strength training, they might imagine chiseled muscles and six-pack abs. But in reality, the benefits of strength training go far beyond aesthetics. It's not just about looking muscular—it's about being strong for life. Strength training builds resilience, confidence, and independence and can improve the quality of life in ways you might not expect.
Many clients come to me with goals such as running stronger, getting healthier, or maintaining and building muscle as they age. While they often gain strength, muscle definition, and experience fat loss, their commitment often isn’t driven by the reflection in the mirror. What keeps them going is how strength training empowers them to live better every day.
Here are real examples from some of the amazing people I coach of how strength training delivers life-changing benefits beyond aesthetics.
1. Strength That Supports Independence
Sue, one of my clients, loves to share how her strength training pays off in everyday life. At 69, she doesn't hesitate to grab the 40-pound bag of dog food at the grocery store—from the shelf to her cart and into her car, all without help. She laughs as she tells me how she surprises the clerks who offer assistance. "I got it, thanks. I am stronger than I look," she says as she effortlessly lifts the bag.
Moments like this aren't just about pride. They're about independence. Lifting, carrying, and moving allow you to maintain control over your daily life. Strength training helps people stay self-sufficient, whether carrying groceries, lifting grandkids, or handling household chores without strain or injury.
At 83, Norris started training with me two years ago after a fall left him with a fractured elbow that required surgery. Determined to rebuild his strength, he committed to regular training twice a week, incorporating bench squats, overhead presses with a dumbbell, balance exercises, and lateral and rotational movements to stay strong in all planes of motion.
Last year, while on a vacation with his family, he tripped on the sidewalk and fell again—but this time, he stood right back up and kept moving. The difference? Stronger bones, stronger muscles, and greater resilience. What could have once led to another surgery was now just a minor stumble. His story proves that strength training isn't just about preventing falls—it's about having the strength and stability to bounce back if they happen.
2. Stronger Bones, Stronger Future
Sue's commitment to strength training also shows up in her DEXA scan results, which measure bone density. Over the last two years, her scans have shown improvements in her bone mass, a direct result of her dedication to lifting weights. She was diagnosed with osteoporosis, but after two years of consistent progressive strength training, her scans show no signs of it. Even her doctor was amazed.
Here I am getting a DEXA scan
As we age, bone density naturally declines, increasing the risk of fractures and osteoporosis. But strength training like Sue does—especially exercises that load the bones, like squats, deadlifts, and overhead presses—can actually increase bone density and reduce the risk of fractures.
Many clients see measurable improvements in their bone health after incorporating strength training into their routines. It's one of the best ways to future-proof your body against the physical challenges of aging.
3. Functional Strength That Improves Daily Life
Connie, 63, has experienced firsthand how strength training has transformed her daily life. She recalls a time when something as simple as opening a jar of pickles on her own was a struggle. Over the years, that initial progress has evolved into something much bigger—she doesn’t just feel stronger; she is stronger.
She’s noticed the difference in her improved balance and resilience, catching herself to avoid falls, and on the rare occasion she does fall, recovering quickly without serious impact. But the moments she enjoys most is when someone warns her to be careful because something is heavy—only for her to lift it with ease. Strength training has completely shifted her perspective on what she’s capable of.
Connie's strength journey has been a testament to consistent progress. She started with dumbbells, focusing on foundational movements to build strength and confidence. As her stability and technique improved, she transitioned to barbell training, allowing her to lift heavier and challenge herself in new ways. Over time, she's increased her deadlift and bench press numbers, but she's not stopping there. With each session, she continues to refine her technique, add weight, and push past previous limits, proving that progress in strength training is about continually evolving and discovering what you're truly capable of.
Kristina, 46, has had plenty of moments that remind her how much strength training has reshaped her life. Beyond aesthetic changes, Kristina has noticed how much stronger and more capable she feels every day.
She shared how she laughs at their surprise when men try to help her lift something, only to watch her toss it over her shoulder with ease. Even the small victories matter, like being able to bend over, tie her shoe, and still breathe comfortably. But her favorite moment? Having her 25-year-old son challenge her—and lose! For Kristina, strength training isn’t only about physical changes—it’s about moving through life with power and confidence.
Kristina was new to strength training when she started training with me a year ago, but in just 12 months, she’s made impressive strength gains in all the major lifts. Through consistent training, she’s built a foundation of strength that boosted her confidence and performance in everyday life. From deadlifts to overhead presses, floor presses to rows, she’s steadily increased her weights, proving that strength isn’t about where you start—it’s about showing up, putting in the work, and embracing the progress along the way. Her journey is a testament to how much can change in a year when you commit to getting stronger.
4. Strength That Supports Athletic Performance
Strength training isn't just an add-on to your sports performance—it's a game changer. Jennifer, 35, came to me with goals that included staying strong and resilient in her running. Over time, we focused on movements that built stability and strength, and her progress has been incredible.
Her single-leg balance, core stability, and ability to hold proper posture during long runs have improved drastically. Exercises like step-ups to balance, overhead presses, squats, and back rows have made a noticeable difference in her overall strength and coordination. Exercises such as band-resisted steps for hip stability have helped her feel more confident on uneven terrain.
Jessica, 50, trained for a marathon when she was younger but was sidelined by injuries before she could finish training. Determined to try again, she approached training differently last year—this time with a strong foundation of strength training.
With Jessica’s dedication to marathon training, she balanced the demands of motherhood and a career while integrating strength training into her run training to support her goals. Her commitment not only helped her stay consistent with running but also built the resilience needed to remain injury-free. As a result, she successfully completed her first marathon—proving that strength training isn’t just about lifting weights, but about building a body capable of going the distance. It's not always about lifting for looks—it's about building a body that can perform better for longer.
5. Freedom From Pain and Limitations
Beth, 68, dreaded long car rides because of hip and sciatic pain. Travel meant packing Advil, taking frequent breaks, and planning her route around pain management. But something amazing happened after a dedication to progressive strength training.
"One of the most incredible benefits of strength training is that I can now travel from Texas to Colorado completely pain-free. Before training with Lea, a 630-mile trip meant packing Advil and stopping for frequent stretches to manage my hip and sciatica pain. Now? I make the entire journey without discomfort—no pain, meds, or interruptions.” Strength training has given Beth freedom in ways she never thought possible.
Beth has been lifting weights for decades, yet she continues to make progress—a true testament to the longevity that strength training provides. She's steadily increased her heavy kettlebell deadlifts, overhead presses, and dumbbell chest presses proving that consistent training leads to continuous improvement.
As she continues to challenge herself, her training evolves, keeping her strong, capable, and resilient. With strength as her foundation, she confidently runs several half marathons a year, proving that consistent training isn’t just about performance—it’s about longevity and the ability to keep doing what she loves for years to come.
6. Mental Resilience and Confidence
Strength training isn't just about the body but also about what happens in the mind. Lifting weights pushes you beyond what you thought was possible. When you struggle through that last rep, increase the weight, or finally master an exercise you've been working on, you build a mindset of resilience and confidence.
Michele, 31, told me she used to doubt herself in the gym. She worried about getting hurt or doing something wrong. But with consistent training, she started hitting personal bests. "It's not just about the weight," she said. "It's about proving to myself that I can do hard things."
That mindset shift carries over into life. When you build strength in the gym, you believe you can tackle any challenge—whether it's a tough workout, a deadlift PR, a demanding work project, or an unexpected obstacle.
7. A Longer, Healthier Life
The research is clear: Strength training isn't just about getting strong—it's about living longer and living well.
Regular resistance training is linked to a lower risk of chronic diseases, including heart disease, diabetes, and cognitive decline. It helps prevent the muscle loss that begins as early as age 30, when people lose about 3–5% of their muscle mass per decade. Maintaining strength supports staying active, mobile, and independent as we age.
For many of my clients, strength training isn't about achieving a specific look. It's about building a body that carries them through life with strength, confidence, and resilience.
Final Thoughts
If you've been avoiding strength training because you don't want to get bulky or think the gym is for bodybuilders, I encourage you to shift your perspective. Strength training isn't just about how you look—it's about how you live. It's about being able to carry your own groceries, run with power, prevent injuries, and maintain independence for decades to come.
Regardless of age or fitness level, it's never too late. Just ask Norris—a lifelong runner who started strength training with me at 81. Your future self will thank you for making strength a priority today.
My coaching programs are designed to help you build strength in a way that meets you where you are, and that fits your life, whether you're a runner, a busy professional, or someone who wants to feel stronger in daily life. Get Started here.
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I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!
Strength training isn’t just about looking good—it’s about building a stronger, more capable life. Beyond aesthetics, it enhances balance, resilience, and independence, helping you move with confidence and recover more easily from life’s physical challenges. From lifting everyday objects with ease to preventing injuries and staying active for years to come, strength training offers benefits that go far beyond the mirror. No matter when you start, the strength you build today will support you for a lifetime.