WHY STRENGTH TRAINING IS ONE OF THE GREATEST GIFTS YOU CAN GIVE YOURSELF

Published: 10/03/2026 | By: Edina Green

This International Women’s Day, discover how strength training can transform more than just your body. From improving confidence and hormone health to building resilience and long-term wellbeing, Sports Direct ambassador Edina Green explains why lifting weights is one of the most powerful investments women can make in themselves.

When I first started my fitness journey nine years ago, I was focused purely on physical changes. I wanted the typical ‘post-breakup glow-up’. But what I gained went far beyond appearance. I gained confidence, mental clarity and resilience that have shaped every part of my life.

The theme for International Women’s Day 2026 is Give To Gain, and I cannot think of a better example of this than strength training. This article is for any woman who has thought about strength training but felt unsure, intimidated or uncertain where to begin. Whether you are completely new or returning after time away, I promise you that strength training has something to offer.

WHAT IS STRENGTH TRAINING?

Strength training is simply the act of working your muscles against resistance. This can be done using weights, resistance bands, machines or even your own bodyweight. Its purpose is to challenge your muscles so they grow stronger over time.

While many people associate strength training with appearance, its benefits go much deeper. Building muscle supports your metabolism, helping your body use energy more efficiently. It strengthens your bones, improves posture and supports your joints, making everyday movements feel easier and more comfortable. It also plays a huge role in injury prevention, helping your body stay capable and resilient as you move through life.

For women, strength training is especially important. As we age, we naturally lose muscle mass and bone density, which can increase the risk of injury and conditions such as osteoporosis. Strength training helps protect against this. It also supports hormone balance, which can positively impact energy, mood and overall health throughout different life stages

MY JOURNEY WITH STRENGTH TRAINING

My own journey with strength training started for physical reasons. I wanted to change how I looked to feel validated by others. It sounds sad, I know. And while I did become curvier and more defined, what kept me coming back was how it made me feel.

Physically, I became stronger, but I also noticed fewer aches and less pain. My posture improved. I felt more stable and capable in my body. I had more energy throughout the day, and I trusted my body to do so much more day to day.

Mentally, strength training became a solo date with myself. It helped me manage stress and improve my mood. It gave me a sense of achievement and confidence that carried into every area of my life. I started asking myself, ‘I reach my goals in the gym regularly, so what’s to say I can’t do that with my career and relationships too?’

That was the internal switch – there is something powerful about proving to yourself that you can do hard things. Over time, you stop doubting yourself and start pushing beyond your comfort zone. Before you know it, you have stopped focusing on what your body looks like and started appreciating what it can do.

MY ADVICE FOR GETTING STARTED

Despite these benefits, many women still feel hesitant to start. A common fear is getting ‘too bulky’, but the truth is that building large amounts of muscle takes years of very strategic training and nutrition. Strength training will not make you bulky. Instead, it helps create a strong, lean physique and encourages fat loss.

If you are new, remember that it is completely normal to feel intimidated by the gym or unsure where to begin. Everyone starts somewhere, and showing up is the first step.

My advice would be to start simple. Begin with bodyweight exercises such as squats, lunges and push-ups. You can gradually introduce weights as your confidence grows. On your very first day, have a walk on the treadmill to scope out the gym and see where the machines are positioned, so that the next time you visit you will feel more comfortable knowing where you are going. Focus on learning the movements and improving your form before increasing the weight.

Consistency is where real change happens. Strength does not come from one workout. It comes from showing up regularly, even when you do not feel like it. Progress is not always visible straight away, but over time, it builds.

A FINAL NOTE

This is the true meaning of Give To Gain: showing up for yourself. Strength training is not just about changing your body. It is about investing in your health, your independence and your future. What you give to your strength now will give back to you for the rest of your life. If you are thinking about starting, let this be your sign.