I’ve been lifting weights since I was 21—that’s four decades of strength training, almost 20 years of competing, and countless lessons learned along the way. And let me tell you, strength training has been about so much more than looking strong or staying fit.
It’s been my saving grace.
It’s helped me navigate life’s toughest moments—managing ADHD, working through grief, and staying grounded through all of life’s highs and lows. Lifting has become my moving meditation, a practice that keeps me focused, balanced, and mentally clear.
And now, the science backs up what bodybuilders have known for decades: Muscle mass isn’t just good for your body—it’s essential for brain health, too.
If you’re ready to experience those benefits for yourself, this blog post is your starting point. Let’s break down how to begin your own strength training journey (no experience required!) and build a foundation for both mental and physical resilience.
🔥 Why Strength Training Is More Than Just Muscle
Most people think lifting weights is just about building bigger muscles or looking good in a T-shirt. But the benefits run much deeper:
Brain Boost: Studies show strength training improves focus, memory, and emotional resilience—especially important as we age.
Mood Management: Lifting weights helps manage symptoms of ADHD, anxiety, and depression by releasing endorphins and sharpening focus.
Grief & Stress Relief: Strength training has been my personal sanctuary during the hardest moments of my life. The focus required becomes a meditation in motion.
Longevity: Muscle mass is now considered a marker of longevity—more muscle means better health outcomes as we age.
💡 How to Start Strength Training (Even If You’re a Complete Beginner)
Starting can feel overwhelming, especially if you’re not sure where to begin. Here’s how to make it simple and effective:
1️⃣ Begin with Bodyweight Exercises
You don’t need fancy equipment to start. Bodyweight movements like squats, push-ups, and planks help you build foundational strength and perfect your form.
2️⃣ Focus on Compound Movements
These are exercises that work multiple muscle groups at once, giving you the most bang for your buck. Start with:
Squats (legs, glutes, core)
Deadlifts (back, hamstrings, grip strength)
Bench press (chest, shoulders, triceps)
Rows (upper back, biceps)
3️⃣ Lift Light—Then Progress
Form comes first. Start with lighter weights to master your technique. Once your form is solid, gradually increase the weight to challenge your muscles and grow stronger.
4️⃣ Train 2-3 Times Per Week
You don’t need to be in the gym every day. Strength training just 2-3 times a week can offer incredible benefits when paired with proper recovery and nutrition.
5️⃣ Prioritize Recovery
Rest days aren’t optional—they’re essential. Recovery helps your muscles repair and grow while reducing your risk of injury. Make sure you’re getting enough sleep, hydration, and stretching after your workouts.
⚡ The Mental Game: Training as Moving Meditation
For me, strength training has always been about more than just physical results. It’s where I go to clear my mind and reconnect with myself. Every rep demands full presence. Every workout is an opportunity to process emotions, release stress, and stay grounded.
If you’re struggling with focus, grief, or the daily chaos of life, strength training can become your own moving meditation.
🌱 Let’s Build Your Personalized Fitness & Wellness Strategy
Ready to take your health and strength to the next level this spring? I’m offering Fitness & Wellness Spring Tune-Up Strategy Calls to help you build a personalized game plan. Whether you’re just getting started or want to refine your routine, I’ll help you:
Set realistic goals
Create a simple, effective training plan
Find balance between fitness, mental health, and life’s challenges
You’re stronger than you think—and now is the perfect time to prove it. Let’s reignite that connection to your body, mind, and purpose.
Here’s to a stronger, healthier you this spring. 💪
📅 Schedule your free strategy call today by clicking the button below.
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