Why Didn’t Anyone Tell Me This About Strength Training?
Volume 001.
Why Didn't Anyone Tell Me Strength Training Could Help Me Combat My Midlife Stress?
Moving out of the comfort zone requires motivation. But when life is uncomfortable, motivation can be hard to come by. In order for us to to get up and go towards the weights, it helps to dangle a valuable carrot in front of them. And in 2025, simply getting stronger doesn’t seem to be cutting it.
In my health coaching sessions, we often focus on “the bigger want.” The driving force of meaning that helps remind us of why the hard things like strength training are worth it. More often than not, clients need to work through some stress management to identify this meaning in their lives. So in this first volume of WDATMT, we’re focusing on the “carrot” of becoming a resilient warrior against stress through strength training. The good news is, for this approach you get to “SIT.” 😏
What is SIT?
One of my favorite ways to approach lifting weights is to focus on the concepts behind Stress Inoculation Training. SIT is a technique used in cognitive behavioral therapy to build mental resilience by gradually exposing the patient to stressful thoughts, situations or memories in a controlled environment. This approach fosters coping skills and resilience as part of the process that are designed by the person experiencing the stress. Similar to how muscles respond to reps and sets, when SIT works, it results in strength of mind over the stressor. It creates the space for the patient to respond, rather than react, thus lessening the experience of the stressor overall.
In strength training, we think of the resistance as that stressor. Controlled exposure through reps, sets, and amounts of weight lifted require a person to think about not only how to lift the weight itself, but also how to lift it multiple times (endurance of mind and body) at challenging intervals and in different configurations. This core (pun intended) tenet of strength training not only builds resilience within the muscle worked, but can also cultivate mental fortitude through the challenge of spending time under tension.
It’s important to note up front: Strength training isn't a substitute for therapy. Stress Inoculation Training (SIT) is a specific therapeutic approach. But the core concept – controlled application of stressors to build strategies for resilience – is definitely present in strength training.
Let's explore how:
Lifting a weight presents a mini-challenge. Your body and mind must work together to overcome that challenge.. From organizing your body for the lift to mentally navigating each repetition, strength training (at an approachable level) builds an "I can do this!" attitude. Just like navigating a difficult situation, you face resistance, adapt, and overcome. Each successful repetition reinforces your ability to handle pressure, building confidence. Increasing the weight you lift over time reveals progress - evidence that change can happen, even when the challenge is significant.
I’ve been a certified personal trainer (NASM) and Pilates teacher for over 2 decades. The truth is, when you’ve done the exercises enough times, they get boring - even at different weight levels. Conversely, beginners are often put off by the overwhelming challenge presented by the physical act of doing something uncomfortable. But if you have a reason why to train - avoiding injury, supporting your bones, making it through the next 4 years without the stress taking you over… you’ve got more than just another “have to” to work with. Have you ever looked at exercise as a “get to?” How do you think that would change your ability to show up for yourself?
Let’s take it one step further. When you value something like strength training as personally important to your life, you are more likely to do it - even if it’s not particularly enjoyable (hard!). This is called “Identified regulation of behavior.” Many of you might agree that the type of exercise that yields the most benefit for you is not always the exercise you choose to do. And while it’s true that enjoyment matters, being intentional about exercising out of your comfort zone ultimately will help elevate the way you think about your abilities. Just like patients are able to ease the experience of stress through SIT, I believe you can work your way into enjoyment through the right motivational plan for you. And if it’s stress management, I’ve got you covered!
For strength training to truly unlock these adaptive benefits, consider these key elements:
Controlled Stress: Choose weights that are challenging, but doable. The reps, sets and exercises should create a manageable challenge that gives you the opportunity to gradually increase the difficulty. For example, if you chose to do a squat, you might choose to work without weights for one round, focusing on form and tempo with higher repetitions. This gives you a foundation for the strategy you’ll use as you add weight. You might add dumbbells to the squat for another round, with less repetitions but the same amount of focus. For the final set, you may choose to add more weight, reps or sets to test your limits and your original strategy.
For some, this might be a mental focus to persevere through the challenge. For others, it may be a focus on form or support for the movement itself. This process nicely mirrors how SIT builds coping mechanisms step by step.
Mind-Body Connection: Take time to consider what you want your experience to be with the task at hand. Are you excited to push your limits? Want to just make it through? Think about what your body needs that day and do your best to match the challenge to your capabilities. Applying this type of focus to your activity trains your mind to meet the needs of your body.
Building Self-Efficacy: Each successful lift, challenging set, or visible progress builds self-efficacy – that "I can do this!" feeling. Reflection on your performance after a workout helps a ton in this vein. This cornerstone of SIT reinforces your belief in your ability to overcome challenges, boosting confidence to meet life's stressors.
Applying This to Your Workouts:
To truly harness the stress-proofing power of strength training, you need to apply these principles intentionally. Here are three options for integrating mindful strength training into your routine:
Feel your muscles as you move. Notice which muscles initiate the movement, which support it, and how they work together. Explore the full range of motion and appreciate the strength and coordination of your body.
Integrate your breath with every lift. Experiment with different breathing patterns to find what supports you best. Feel how your breath anchors you in the present moment and fuels your movements.
Be present in each rep. Let go of distractions and connect with the sensations in your body. Notice the effort, the strength, and the subtle shifts in your body as you move. Embrace the challenge as an opportunity to build both physical and mental resilience.
Move with intention and control. Choose the quality of movement that best fits the exercise. Some will be better served by smooth, deliberate movements, some will be more powerful and explosive. Challenge yourself to explore qualities outside of your norms and feel the power you generate from within.
Explore the capabilities of your body. This is especially helpful on the days you aren’t motivated to train. Pay attention to any areas of tightness or discomfort. Move with curiosity and consider how you can downgrade your effort to best fit the needs of your body today. This is great for recovery and a reminder that every day is not your best day.
What resonates most with you about this approach to strength training? Is it the focus on mental resilience? The mind-body connection? Share your thoughts in the comments—I'm eager to hear from you!
Remember, it's about more than just physical appearance; it's about building the strength to navigate midlife with grace.
Check out upcoming movement programs below and stay tuned for March’s edition of Why didn’t anyone tell me this?
❤️ Jenna
Strength Training Programs:
If you’re just getting started in your lifting journey, be sure to check out my new program, Inner Strength, Outer Peace, which combines core conditioning with mental resilience training. It’s designed to help you build a stronger, more resilient you – inside and out and is a great starting point for a more full strength training program.
You can also visit my YouTube Channel for lots of free, strength training classes!
