What Strength Training Is (and Isn’t)
TL;DR — What You’ll Learn in This Post
Strength training doesn’t have to mean heavy lifting, extreme workouts, or pushing your body past its limits. In this post, you’ll learn:
What strength training actually is
What it isn’t (and why so many women feel turned off by it)
Why strength training can support your body, core, and pelvic floor — especially in busy or high-stress seasons
How to rethink strength training in a way that feels sustainable, supportive, and doable
👉 Before we dive in → Grab my Pelvic Floor & Core Strengthening Flash Cards, designed to help you practice simple, supportive strength movements with confidence—no guesswork, no overwhelm.
Why Strength Training Feels So Confusing Right Now
Strength training is everywhere — but so is mixed messaging.
One scroll tells you:
Lift heavy or don’t bother
You should be sore
You should sweat
You should push harder
You should “feel the burn”
And for many women — especially moms, postpartum bodies, or anyone already carrying a lot — that version of strength training doesn’t feel supportive. It feels like:
Another thing to keep up with
Another demand on an already taxed system
Another reminder that your body “should” be doing more
So let’s slow this down and get clear.
What Strength Training Is
1. Strength Training Is Building Capacity Over Time
At its core, strength training is about gradually increasing your body’s ability to handle load — physical, postural, and even daily life demands. That load might be:
Carrying kids
Sitting at a desk
Standing for long periods
Returning to walking, running, or exercise
Managing pressure through your core and pelvic floor
2. Strength Training Is Skill-Based
Strength isn’t just about muscles — it’s about coordination.
That includes:
Breath
Pressure management
Timing
Control
Awareness
This is especially important when we talk about the core and pelvic floor, where strength depends heavily on how muscles work together, not just how strong they are individually.
👉 Internal link idea: Link to a post or guide about breath, pressure, or pelvic floor coordination.
3. Strength Training Is Context-Dependent
Supportive strength training adapts to:
Your season of life
Your stress levels
Your sleep
Your nervous system
Your recovery capacity
Some days, strength training might look like:
Slow, controlled movements
Fewer exercises
Lower intensity
More rest between sets
And that still counts.
4. Strength Training Is Meant to Support Your Life
The goal isn’t to perform better in the gym. The goal is:
To feel stronger carrying groceries
To feel more supported picking up your kids
To feel more confident moving your body
To reduce symptoms like leaking, pain, or discomfort
Strength training should make life feel easier, not heavier.
If you want to understand what this kind of training protects over time — I break that down in It’s Not Too Late to Start Strength Training: What It Protects (and How to Begin).
What Strength Training Isn’t
1. It Isn’t High Intensity
More intensity does not automatically mean better results.
In fact, for many women, too much intensity can:
Increase breath holding
Increase pelvic floor tension
Increase symptoms like leaking or pain
Leave the body feeling depleted instead of supported
Strength training does not have to equal “go hard or go home.”
2. It Isn’t Just About Heavy Weights
Weights are a tool — not a requirement.
Strength can be built across different loading strategies, including:
Heavier weights for lower reps (for example, ~6 reps taken close to failure)
Lighter weights for higher reps (for example, ~20–30 reps taken close to failure)
In both cases, strength gains come from working the muscle close to fatigue, not from the number on the weight alone.
That means you can build strength using:
Bodyweight
Resistance bands
Light dumbbells
👉 The how — effort, control, and intent — matters just as much as the load.
3. It Isn’t About Being Sore
Soreness is not a measure of effectiveness.
You can:
Build strength
Improve coordination
Increase support through your core and pelvic floor
without feeling wrecked afterward.
Feeling supported > feeling destroyed.
4. It Isn’t Ignoring Your Body’s Signals
Supportive strength training listens.
If your body is telling you:
You’re holding your breath
You’re bracing constantly
You’re leaking
You’re feeling pressure or pain
That’s information — not failure.
Step-by-Step: A More Supportive Way to Think About Strength Training
Start with breath and awareness
Notice how your body responds to load
Build consistency before intensity
Progress slowly
Adjust based on your season of life
This approach isn’t slower — it’s smarter.
FAQs
1. Is strength training safe if I’m leaking?
Often, yes — but how you’re training matters. Leaking is often a sign of pressure or coordination issues, not simply weakness.
2. Do I need to lift heavy to get stronger?
No. Progressive overload can happen in many ways — including tempo, reps, range of motion, and control.
3. What if I’m already overwhelmed?
Then your strength training should reduce load on your system — not add to it. Shorter, simpler sessions can be incredibly effective.
TL;DR — What Strength Training Actually Is
Strength training builds capacity, not exhaustion
It’s skill-based, not just muscle-based
It adapts to your life and stress levels
It supports daily movement and long-term health
It doesn’t require extremes to be effective
If strength training hasn’t felt supportive before, it’s not because your body failed — it’s likely because the approach didn’t fit you.
Ready to Feel Strong, Connected, and Capable Again?
To get support that actually fits your life, here’s where to begin:
Start with the 10-Minute Core Strengthening Guide
Progress to structured coaching when you want more support
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.