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5 benefits of strength training for mothers

Life as a busy mother never stops – but it is so important to take time to prioritise your own health and wellbeing as a parent.

Staying active and regularly exercising will help you cope with the stresses, physical demands and ‘mental load’ of being a mother.

Strength training is one of the most time-efficient and effective ways for you stay strong, fit and healthy (and handle whatever your children throw at you).

Lifting weights has so many benefits that carry over into your life as a mum – here are the top five reasons you should lift weights…

1. Resistance training will help make everyday tasks easier

Resistance training builds muscle, meaning you will get stronger [1]. You will also build stronger bones [2]. As a result, your body will be better prepared to handle the daily challenges of being a mother, such as carrying your children from here to there, in and out of strollers and cars, carrying heavy laundry and bags of groceries.

Not only this, but resistance training improves coordination and body awareness [3]. Learning how to move efficiently, such as lifting with your legs than your lower back and engaging your core, will make your life easier and keep you injury-free.

Working mum Alyssa says 4 key things helped her make an amazing transformation at 39.

2. Smart training means you will have more time and still reach your goals

Fitting in time for exercise between all your responsibilities can be a challenge, so hours of cardio is not going to be time-efficient, nor is it going to get you the results you want. Our clients, on average, resistance train for 45-60 minutes just three times a week. A smart resistance training program will help you achieve results in minimum time.

You don’t need to do cardio to achieve the body of your dreams. Speak to most women about their goals, and they’ll say they want to feel ‘firmer’ or ‘more toned’. Strength training encourages the body to retain muscle and tap into fat stores for a leaner, shapely look.

Marketing director at Microsoft and mum to two lovely girls, Yvie managed to juggle work, family and social commitments, whilst improving her fitness and health at U.P.

3. Lifting weights helps with stress

Having a family is one of life’s biggest joys, but it also comes with a ton of added stress. Finding a way to manage your stress levels will help you be at your best whatever life throws at you. Resistance training is a fantastic way for mums to fight back against stress and improve resilience [4].

Supermum Preeya gets fit and strong for her family during her 11kg transformation.

4. Taking care of yourself sets an example

Taking care of yourself by staying physically active and strong sets a fantastic example for your children. According to WHO (World Health Organisation), 39 million children under the age of 5 were overweight or obese in 2020 and over 340 million children and adolescents aged 5-19 in 2016.

Furthermore, the CDC (Centre for Disease Control) states that social factors such as parents’ lifestyle and fitness significantly influence their children’s health. If your children see you eating well, exercising, and being strong and healthy they are more likely to follow your example. What could be more pleasing as a parent than to see your children grow up active, healthy and happy?

At 48, Grace feared her best years might be behind her. Working with U.P., Grace set out to become a positive role model for her daughter and learn the skills she needed to maintain her fitness for life.

5. Taking care of your health means you can be there for your children

Resistance training is one of the most important tools for maintaining healthy body composition, reducing your risks of various conditions such as heart disease, high blood pressure and type 2 diabetes [5]. Being overweight can reduce your life expectancy by 3 years, and by up to 10 years if you are obese [6].

Staying healthy means you can show up for your kids. You can be there when they need it on special occasions and tough times. If you don’t do it for you, then do it for them.

As a busy mum, looking after your health and well-being is paramount so you can better care for your children. We have helped countless mothers take back control of their health for themselves and their families.

Enquire today and find out how U.P. can help you be the best mother you can be. 


[1] Cholewa, J., et al. (2018). Training on Muscle Growth, Body Composition, and Performance in Collegiate Women, Journal of Strength and Conditioning Research. 32 (6), pp. 1511-1524.

[2] Hong, A. R., Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology And Metabolism. 33 (4).

[3] Bemben, M G; Murphy, R E., (2001). Age related neural adaptation following short term resistance training in women, Journal of  Sports Medicine and Physical Fitness. 41, (3), pp. 291-9.

[4] Chovanec, L., Gröpel, P., (2020). Effects of 8-week endurance and resistance training programmes on cardiovascular stress responses, life stress and coping. Journal of Sports Science. 38 (15), pp. 1699-1707.

[5] Kobo, O., et al. (2019). Normal body mass index (BMI) can rule out metabolic syndrome: An Israeli cohort study. Medicine, 98 (9), e14712.

[6] University of Oxford (2009). Moderate obesity takes years off life expectancy. ScienceDaily. ScienceDaily. [Accessed 13.04.2022].

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