Weightlifting: It’s all connected
I started Olympic Weightlifting in 2024 and what I love about it, is it truly teaches you that everything is connected. Connected in a way where you have to unlock and navigate through different parts of your body to find more balance and mobility within. Weightlifting has taught me the importance of patience in trusting the process of learning how to use my body, especially after losing over 100 pounds. You learn the importance of balance, by first, becoming more aware of your imbalances as you start training. Awareness is key–once you’re able to be more present in your imbalances while getting critiqued, rep after rep, you’ll unlock better performance with your lifts.
Out of every chapter of my fitness journey, this one has by far taught me the most about my body by actually learning how to use it, and slowing down while doing so. Instead of mindlessly cranking out reps in high intensity workouts, this sport allows me to improve my technique first to better find flow. I’m unlearning everything I thought I knew about my body and getting more mobile in areas I didn’t know were stuck.
I’m learning more about the core of my being–which is…*drum roll please* the core.
In this post, I’ll share the benefits you may not know about weightlifting that I’ve experienced so far–along with tips on how to get started.
Benefits of weightlifting:
Better mobility & flexibility
Engaged core and back
Increased bone density & longevity
Improved blood flow circulation (healthier hair & skin)
Higher self-esteem & confidence levels
Crazy non-scale victories
Better mobility & flexibility
I have always been super flexible, but when I started consistently lifting 3-4x a week I noticed a huge difference with my flexibility, in small yet noticeable ways every time I stretch or lift. It’s the best feeling being able to get deeper into a stretch, or lift and truly feel how much stronger you’re getting. My mobility has also overall improved so much, meaning I have a wider range in motion with the potential of my joints reaching optimal movement. Getting more mobile feels like a puzzle, and each piece moves you closer to completing the big picture of understanding your body better.
Something that has helped me get more mobile, is by not only moving better, but taking care of my body more outside of the gym by prioritizing stretching and rolling out.
If you don’t have these two items already, I recommend you purchase them to help with your mobility:
1) LaCrosse Ball: to help better target tight muscles by relieving tension through deep breathing until you feel the area release.
2) Foam Roller: to roll out tight muscle areas like your quads, hamstrings, glutes, lats, and back.
Through the process of learning how to use my body, weightlifting has truly taught me what areas I need to loosen up, which keeps me motivated to prioritize recovery. What you do outside of the gym matters just as much, if not more!
Engaged core & back
Before weightlifting I didn’t realize the importance of engaging your core during lifting; truth is, I didn’t even know how. In CrossFit it’s easy to not pay attention to engaging your core or other parts of your body since you’re focused on speed and repetition. It was also easier to lift heavier, when I was heavier. But with weightlifting, it’s taught me to slow down and be present with using parts of my body I’ve ignored my whole life, especially my core. Before I lost 100 pounds, when I would lift I had extra layers of tissue and fat, notably around my stomach. So, it was easier to get away with not engaging my core back then. But now, I have to make up for the lost time and learn to use it which is uncomfortable, but helping me love my stomach more. For the first time ever, I can see my abs which is such a huge non-scale victory for me–hard work pays off.
Another area of my body that I’m learning how to use is my back. I never really payed attention to my back throughout my whole journey because I didn’t think about it. I wasn’t aware, therefore, didn’t know how to engage it. Not engaging my back led me to overcompensating other muscle groups during my lifts such as my shoulders. So much so, that when I lost the weight and tried lifting again, I developed scapular tendinitis which is inflammation of the tendons that attach to the shoulder blades. I’m so thankful I started weightlifting so I could heal this by learning to engage my back, with the help from my coach.
I never thought that I would end up loving my back as much as I do now. I’ve broken down so many stuck areas which is improving my posture and front rack. I swear I literally grew a couple inches by relieving tension and tight areas in my back/torso. My back is the most toned it’s ever been, and it’s one of those non-scale victories I didn’t anticipate as possible. For the first time ever, I can see a visible line down my back, which is also another small but mighty non-scale victory.
Increased bone density & longevity
Another huge benefit of weightlifting is it increases your bone density through strength resistance training which improves your longevity. To live a long healthy life, your bones and muscles actually need the stress to protect you in the long run. I’ve seen real-life visible results in my bone density improving–for example I can see a line of toned muscle on my hands and feet, which I’ve never seen before. My hands and feet actually shrunk, I literally went down a shoe size. In an odd yet satisfying way, it’s the little things that boosts my confidence. Not to mention, my doctor felt my wrists and knees and said I don’t need to worry about my weight anymore because I have a thicker bone density compared to most.
Better bone density and more muscle mass promotes longevity by strengthening your metabolism as well. The more muscle mass on your body, the more fat and cals you burn even when you’re not training. You are essentially building the foundation of your body with a protective shield of muscle. “Think of a thick layer of muscle covering your skeleton as a metabolic shield and a gateway to a longer and happier life…incorporating resistance training can be transformational for people who are feeling “stuck” in their progress toward metabolic optimization and weight loss” (Means, 2024, p. 222).
This is especially beneficial for when it’s harder to build muscle as you age (although still possible), however if you start now, you’re putting yourself ahead. “Focused weight training is especially important for women entering middle age, who can greatly benefit from a metabolic boost as metabolism takes a big hit with natural decline of estrogen…we need to start weight training early in life and continue for life” (Means, 2024, p. 222). Focus on getting stronger for the benefits beyond just weight loss, and results naturally follow. Weightlifting promotes weight management for life.
Improved blood flow circulation (healthier hair & skin)
Another huge benefit I’ve noticed from lifting is improved blood flow circulation which promotes healthier hair and skin. Since I started moving my body more proficiently and consistently, my hair is the longest and healthiest it’s ever been. It grows up to 3 inches in just 2 months. I was shocked at how fast my hair grows and then connected the dots–increased blood flow delivers more oxygen and nutrients to my hair follicles, helping my hair shine and grow like never before. Movement really is medicine, duh.
Better regulation of blood flow from exercise can also decrease inflammation. “Muscle is an anti-inflammatory hormone-secreting organ that releases myokines, which are immune-modulating proteins into the blood that limit the inflammatory response” (Means, 2024, p. 215). Reduced levels of inflammation from building more muscle has helped my skin clear up since I have more blood flow which reduces inflammation by removing waste and stress, while boosting collagen production to improve the structure and layers of my skin.
It’s crazy to look back at how much more inflamed I was when I first started training. I was covered in chest, back, and face acne. Now I have healthier skin and a smoother complexion, and am glowing more than ever. Although you can experience increased inflammation from training at first, in the case of both oxidative stress and inflammation, increased movement leads the body to lower levels of both over time (Means, 2024, p. 215).
More than ever, I am noticing a huge decrease in my inflammation. When I started, versus me now.
Remember, the biggest results are often delayed.
Higher self-esteem & confidence levels
Lifting has taught me the importance of prioritizing self-care which increases my confidence levels naturally. When you are working aimlessly to improve your body, this doesn’t mean just completing your workouts. It also means: cooking nutrient-dense meals, getting more rest, rolling out and stretching, getting your cardio in, staying hydrated, getting regular sunlight, and having more boundaries for yourself by creating new healthy habits that align with the strongest and most confident version of you. My confidence has improved since I now value taking care of myself, so I can be able to show up confident in my workouts.
Something that helps me show up more confident is staying hydrated with Ultima Electrolytes. Since I started my fitness journey I have found these electrolytes to help with recovery and muscle soreness. The 6 key electrolytes replenish the salts lost during a sweaty training session. Not to mention, they have zero cals, sugar, or carbs which is a huge reason why I love them. Whenever I’m feeling sore, lethargic, or simply need a fun drink, these are my go-to!
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Where focus goes, is where energy flows–it’s so important to stay present in your needs if you want to understand your body and be able to move better. It is not just one thing you do that puts you forward in reaching new goals, it is the little things you do that add up to drive new levels of confidence. Remember, your body is your leverage and it is also your power–invest in you.
Crazy non-scale victories
With weightlifting and focusing on your body comes the fun stuff like experiencing new crazy non-scale victories. For example, I now have a thigh gap for the first time in my life, which means less chafing–yay! My legs are getting so strong, I can finally see my knee caps for the first time. My hands and feet are smaller, I can even now wear a ring on my finger. Another one is my collar bones are visible now. Before, they were covered by excess fat. My glutes and hamstrings are also super toned now too since I’m engaging those muscles more–I don’t even have to try to grow my booty, it just happens naturally which is a huge plus (if you ask me lol).
Another one is my form in general is so much better for all other activities I love like yoga and running. Lifting has taught me to stay more on the front part of my foot versus rolling back onto my heels (which is a bad habit) so staying forward more has helped me further engage my core in other activities. When you do weightlifting, the crazy non-scale victories just add onto the plentiful amount of health benefits and further drive your momentum to keep going. Read more on how to build your momentum to drive results in my blog post, "How to Stay Consistent & Disciplined.”
Get started
Since everything is connected, I believe that to achieve anything you first need a strong mindset. Mindset is the #1 foundation and is often the barrier that can either a) move you forward towards a healthier life or b) keep you from starting. Shifting my mindset is what led me to finding passion in weightlifting. Get my Mindset for Healthy Living Journal today!
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