18 reasons to lift weights

As I sat down to write this week’s message, I thought about what keeps us moving forward, striving for better, and showing up even when life gets heavy. Then it hit me: strength is the foundation. And with today being Saturday the 18th of January, it’s the perfect moment to share 18 reasons why lifting weights should be a part of your life.

Builds muscle.

Looking strong beats looking fragile. Plus, muscle isn’t just for show—it powers you through everything from lifting your kids to dominating a workout.

2. Burns fat even at rest.

Muscle turns you into a calorie-burning machine, even when you’re catching up on Netflix (Krystie and I are currently doing Harlan Coren’s ‘’Missing you’’ it’s pretty gripping so far)

3. Makes you harder to kill.

Strength isn’t just physical; it’s survival. From quicker recoveries to dodging accidents, muscle is your ultimate insurance. I truly believe that, the stronger you are the higher quality of life. Everything starts with strength

4. Boosts metabolism.

Muscle costs energy, so the more muscle you have the more energy burned daily—extra wiggle room for those indulgences you love. For me I can’t go past a Hapi cookie (I eat a least one of these every week).

5. Protects your joints.

Strong muscles support your joints, reducing wear and tear and helping you stay injury-free.

6. Improves posture

Strength training builds your core and back muscles, helping you stand tall and confident—no more desk slump. With so many people spending their time scrolling and trolling, I really think that being strong enough to hold a balanced, aligned posture is going to make all the difference.

You know your posture is on point when you can carry a big ass bowl of fruit on your head

7. Increases bone density.

Lifting weights strengthens your bones, cutting down the risk of fractures as you age. Strong now, strong later.

One of my clients just shared the news that she is now out of the Osteoporosis high risk category. What a huge win !! (You know who you are, and you are a huge inspiration)

8. Enhances confidence.

Every PR you hit is a reminder that you’re capable of more than you think, in and out of the gym.

9. Reduces stress

Bad day? Crush it in the gym. The endorphins from a good lift leave you feeling unstoppable.

I think this may just be the main reason I train these days. Honestly without training my mental health starts to suffer pretty quick

10. Supports heart health

Strength training improves blood flow, lowers blood pressure, and gives your cardiovascular system some TLC.

11. Prepares you for life’s tasks

Carrying all the groceries in one trip? No problem. Picking up your kids? Easy. Weight training makes real-life challenges manageable.

12. Slows aging

Weights keep your muscles and bones youthful. Imagine outlifting your peers—or climbing stairs with ease—well into your 70s. For me I just want to know I can take myself to the bathroom at 95 years old without any assistance getting out of the chair.

I may have a few wrinkles but not bad for 71 years old 😂

13. Empowers you

There’s no better feeling than breaking limits. Lifting builds not just physical strength but mental resilience too.

14. Boosts mental toughness

Pushing through a heavy set makes other challenges—like work stress—feel less daunting. A big lifting session or even a cold shower in the morning and you can take anything life has to throw at you.

15. Improves sleep

Regular lifting helps you sleep deeper and wake up more refreshed. Dream big, recover better.

16. Your partner will notice

Let’s face it, confidence and vitality in the gym can translate to wins at home. Enough said 😉

17. Because life is heavy

Whether it’s lifting the literal weight of a barbell or life’s metaphorical burdens, being strong helps you carry it all.

18. You’ll inspire others

When you show up, lift strong, and commit to bettering yourself, you set an example for your kids, friends, or anyone watching. Strength inspires strength.

Gandhi said it best—be the change. Why not start today, one rep at a time?