How Strength Training Boosts Metabolism (and confidence)
You’ve probably heard it before: “Lift weights to boost your metabolism.”
But what does that actually mean? And how does it connect to feeling stronger, more confident, and in control of your health?
1. Strength Training Changes Your Body Composition
When you lift weights, you’re not just burning calories during the workout—you’re building muscle, which is metabolically active tissue.
Here’s why that matters:
Muscle requires more energy (calories) to maintain than fat.
Even at rest, a more muscular body burns more calories throughout the day.
This means strength training helps your metabolism stay higher long after your workout ends.
A pound of fat is the size of a small melon, a pound of muscle is the size of an orange. Swapping muscle for adipose tissue means you go down in inches but up in strength.
Think of it as giving your metabolism a small but powerful upgrade—one rep at a time.
2. It Improves Hormonal Balance and Insulin Sensitivity
Regular resistance training helps your body manage blood sugar more effectively and improves insulin sensitivity than just cardio along. That means fewer energy crashes and more stable hunger and mood throughout the day.
It also supports healthy hormone balance—especially for women—by reducing stress hormones (like cortisol) and increasing endorphins and growth hormone, both of which help your body recover and feel energized. If you’re tired of feeling ‘off’ the hormone balancing effects of strength training are a great place to start.
3. It Strengthens More Than Just Muscles
Strength training has a ripple effect. That’s my favorite thing about it! When you feel physically strong, you start to carry that strength into other areas of your life:
You move with better posture and less pain.
You get sick less often and bounce back faster when you do
You trust yourself to show up and do hard things.
You feel proud of what your body can do—not just how it looks.
You have more energy to serve others and treat them well
You are more confident to try new things
Confidence grows from keeping promises to yourself, one workout at a time.
4. It Builds Momentum (Not Just Motivation)
You don’t have to be “in the mood” to work out. Thank goodness! Strength training rewards consistency—not perfection. Even two or three short sessions a week can make a measurable difference in metabolism, energy, and mood.
Fake it until you make it can sometimes be the case! Change into your workout clothes, start that YouTube video, or reserve your place in class. Once you get there and start moving, you’ll find it’s easier to keep going. I like to focus on how I will feel AFTERWARDS when I’m dragging.
The Bottom Line
Strength training is one of the most effective (and empowering) ways to boost your metabolism, balance hormones, and feel confident in your own skin.
Whether you’re lifting dumbbells in your living room or training in the gym, it all counts—and it all compounds.
👉 Ready to start? Check out my 6-Week Strength Program for simple, effective workouts you can do from home or the gym. Or book a 1:1 coaching call today - the first one is always free! Book a Free Call.
