• Sabrina Sinclair

Women on Weights


As I sit down to create this blog I am bursting with excitement to share the FACTS of why strength training is so important for women. But I am more interested in the FEELINGS that come with being a STRONG WOMAN!


I am a mother of 2 girls, well I must say young women, Madie is 13 & Kenzie 18. This post was inspired by them, for them, at a time when I feel a very strong shift in the way women are starting to SHOW UP for themselves. So this piece of work will be woven with personal references and also supported by facts. Stay with me and maybe grab a coffee as this might be a bit more than a light read today!


Let me take you WAY back…to when I was a girl, 13 to be exact and I became curious about weight lifting. Retro rewind back to the 80’s, not a time where girls were encouraged to lift weights… you don’t want to get bulky ,people would say. But I was into Muscle & Fitness magazines rather than Teen Bop at 14 and never looked back.


Why am I sharing this? Because I need you to know that I have studied, trained, absorbed, tested, failed, worked out and NEVER have I become bulky or look like a man.


What I did was gain confidence, a sense of self and a strong, capable and high performing body that has supported me through life. It has been my mission for 30 years to foster this sense of strength, confidence & power in all the women I work with. And the facts speak for themselves, so let’s dive in.


Adding strength training to your routine will......


1) Improve fat loss

When lifting weights, you build lean muscle. The more muscle you have, the quicker your metabolism will work. This means that weight training will help to boost your metabolism, and in turn, burn more calories, meaning a reduction in body fat and improve weight loss. For each pound of muscle you gain, you’ll burn 30 to 50 more calories per day!


2) Enhance your mood and reduce stress

Exercise releases endorphins which improve your mood, prevent pain, and fight depression.

Women who strength train commonly report feeling more confident and capable as a result of their training.


3) Gain strength without bulking

Unlike men, women typically don’t gain size from strength training. This is due to levels of testosterone women have compared to men. Because of this, women will develop muscle tone and definition without the size.


4) Reduce your risk of injury, back pain and arthritis

Weight training not only strengthens muscles but also increases bone density. This reduces the risk of fractures and broken bones. It also builds stronger connective tissues and increases joint stability which, as a result, helps prevent injuries.

Weight lighting can also increase spinal bone density and create a strong and healthy spine. This, coupled with an adequate amount of dietary calcium, can be a women’s best defense against osteoporosis.


It can also help with correcting bad posture, and building a strong back and core will also help prevent any lower back pain.


5) Improve your athletic performance

Having a stronger body can also help with other sports by improving power, speed, agility and endurance.

Weight training will help the body adapt to situations it will face during sport and also, throughout everyday life. Think about developing a training program that incorporates both aerobic exercise and strength training.



6) Reduce the risk of heart disease and diabetes

Weight training can help to improve cardiovascular health by lowering bad cholesterol and increasing good cholesterol, and in turn this will help to lower blood pressure.

Using weight training as part of your routine will also improve the way the body processes sugar, which may reduce the risk of diabetes.


Can you pick one or maybe all of these reasons as a motivator to add strength training to your routine??


It seems to me that perhaps most of us have known all along about these benefits but maybe we have not learned to prioritize our health? Does this speak to you?


You think, I have no time, I have no clue where to begin, I might get hurt, I don’t care. Well here I go circling back to a more personal approach.


I am creeping up to 50, yup 2023 brings the big 5-0. And I am grateful for the armor I have built to keep me moving, lifting, hiking and dancing into this next chapter.


It is never too late to get started. I have worked with 100’s of women to help them feel stronger, gain muscle mass, lose weight & become more confident. If you are still here and think, I would like to feel better, build muscle and improve my health, reach out. Let’s chat and I can help you start where you are!





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