Ever felt like strength training just isn’t for you? Like it’s something reserved for “fitness people”—but not people like you? I used to feel that way too.
Odd considering I was an active kid. I swam, roller skated competitively, danced, and rode my bike around the block with my brother—over and over again, just for fun.
But everything changed in 7th grade. That year, my junior high school PE teacher mentored the super-athletic kids—the ones who could leap hurdles like deer and seemed built for varsity greatness. When I couldn’t jump a hurdle during class, I wasn’t guided or encouraged. I was ridiculed, ignored, excluded, and essentially marked as “less than.”
Have you ever had a moment like that? One experience that made you pull back from something all together? For me that 7th grade PE class was that moment. It was then I completely pulled back from movement—and in retrospect, I also think that’s about the time I disconnected from my body entirely. From then on, I stopped moving the way I used to. Stopped feeling like I belonged in sports, in fitness… even in my own body.
So when I started lifting weights in my 50s—decades after that PE class—I wasn’t rebuilding something broken. I was building something new.
I Thought Strength Was for Other People
Even after I got healthy and became active again, weight lifting wasn’t really something on my radar. That was for gym bros, right? Body builders. Cross-Fitters. People who grunted and clanked plates and wore tank tops with slogans on them. Not me.
At this point in my life, I walk. I swim. I ride my bike. I bounce on a trampoline. I do yoga, dance in the living room, and move in ways that feel like “me.”
Strength, I figured, was something I had—mentally, emotionally. But I didn’t thinking about biceps or triceps or whether my muscles could hold a plank for more than 30 seconds. And I certainly wasn’t counting on my muscles to lift heavy objects, like my 50 pound bike onto my bike rack.
Why I Started Lifting
When I started lifting weights in my 50s, it wasn’t some big epiphany or spiritual breakthrough. I’d already lost 140 pounds. I felt good in my body, something I hadn’t felt in a long time. I was active, consistent, and doing a wide variety of movement.
But let’s be real—after losing that much weight, there was flab. Toning was the goal. I wanted to firm things up. So I started lifting.
What surprised me wasn’t just the change in how I looked—it was how physically strong I started to feel. Not metaphorically strong. Not emotionally empowered. Just solid. Capable. More stable in my body. And honestly, it felt good to notice muscles that hadn’t made an appearance in a while.
That’s it. That’s why I lift.
You might be surprised, too. Lifting isn’t just about looking toned—it can unlock a new kind of physical confidence you didn’t even know you were missing.
The confidence that comes with lifting is more than aesthetics (although that feels good and boosts confidence too). It comes from knowing your body can do hard things—and do them well. Like lifting my bike onto my bike rack without an assist!
I didn’t start with heavy weights. I started with 2-pound dumbbells and zero upper-body strength. But I kept showing up—and I built something solid. And if I can do it, you can do it too. I promise.
And no, it’s not always “joyful” in the moment. Some days, I don’t want to do it, period. Some days, it feels like a grind. But the joy sneaks in later—when I feel accomplished, when I notice the way my body handles other activities with more ease, and when I recognize the power I’ve built.
Start Here: 5 Things You Can Do Every Day
Want to feel stronger but don’t know where to start? Not ready to hit the weight rack? No problem. This is how I started. Here are five simple moves you can do daily to begin building physical strength—no gym required.
- Squat to a Chair (10 reps)
Stand in front of a chair, lower down slowly until your glutes tap the seat, then drive through your heels to stand back up—no hands. Want more challenge? Pause at the bottom for 2–3 seconds. - Counter Push-Ups (10 reps)
Place your hands on a kitchen or bathroom counter, step your feet back until your body forms a straight line. Lower your chest toward the counter, then press up. Keep your core tight and hips level. I do this while my tea steeps! - Lift Something (15 reps)
Find something heavy-ish—a laundry basket full of towels, a gallon water jug, or a backpack with books or paperwork. Stand tall, bend your knees, and lift with control. You’re training for real-life strength, not Instagram. - Farmer’s Carry (30–60 seconds)
Grab two matching objects and walk with intention. Eyes forward. Core engaged. Shoulders back. This builds full-body strength and confidence at the same time. - Glute Bridges (2 minutes)
Lie on your back, knees bent, feet flat. Press through your heels to lift your hips. Squeeze your glutes. Lower with control. Can’t get to the floor? Do continuous chair squats instead.
Want more inspiration and how-to’s? Check out some of my other strength-focused articles:
- Purposeful Moves for Better Shoulders
- Why the Fountain of Youth Might Actually Look Like a Dumbbell
- 6 Practical Movements You Need as You Age
- They Hate to See You Leave, But Love to Watch You Go
- Building Toned Triceps: Buh Bye “Bat Wings!”
You Are Becoming
This isn’t about chasing your younger self. It’s about becoming your stronger self right now, where you are. Not just leaner, not just more toned—but capable. Grounded. Proud of what your body can do.
You’re not doing this to fix anything. You’re doing it to keep growing.
And if you’re just starting out—or still figuring out what kind of movement works for you—you’re not alone. You don’t have to lift heavy. You just have to start somewhere.
If you liked this post, you’ll definitely want to check out The Awakened Body, where I devote an entire chapter to joyful movement—how I went from punishing workouts to a sustainable, empowered relationship with moving my body in ways that support healing, energy, and strength as I age.
Because you’re not done yet.
Not even close.
So… what’s one move you are going to do today to begin becoming stronger?