Why Every Woman Needs Strength Training with Jess Kennedy

 (Subscribe on Apple Podcasts, Spotify or wherever you listen to your podcasts)

In a world where women are bombarded with mixed messages about fitness and wellness, one truth stands tall: strength training is a non-negotiable pillar of health. Yet, for so many women, the idea of lifting weights feels intimidating, overwhelming, or downright confusing.

It’s time to change that narrative.

In the latest episode of The Hayley Morcom Podcast, I sat down with the incredible Jess Kennedy, a Functional Health Coach and strength training advocate, to explore why strength training is essential for women of all ages. From debunking myths to offering practical tips, this conversation is packed with everything you need to feel empowered to start your own journey toward strength.

Why Strength Training is a Game-Changer for Women

Let’s clear the air on the biggest misconception: lifting weights does NOT make you “bulky.” Building significant muscle mass requires specific, intense training, and for most women, it’s simply not the outcome of regular strength sessions. Instead, strength training helps women:

• Boost Metabolic Health: Muscle mass increases your resting metabolic rate, meaning you burn more calories even when you’re not working out.
• Support Hormone Balance: Strength training can regulate hormones, improve insulin sensitivity, and even alleviate symptoms of perimenopause and menopause.
• Improve Bone Density: As we age, strength training becomes crucial in preventing osteoporosis and maintaining strong bones.
• Enhance Mental Well-Being: Beyond the physical benefits, lifting weights has been shown to reduce stress, improve mood, and build confidence.

Debunking Common Myths

One of the most empowering parts of my chat with Jess was tackling the myths that hold so many women back from lifting weights:

• “Strength training is just for bodybuilders.” False! Strength training is for anyone looking to feel stronger, healthier, and more energized.
• “I’ll gain weight and look too muscular.” Also false. The changes you’ll see with strength training involve toning, increased strength, and metabolic efficiency—not bulk.
• “I’m too old to start strength training.” Absolutely not. Jess shared that women in their 40s, 50s, and even 60s can reap incredible benefits by starting strength training.

How to Get Started with Strength Training

If you’re ready to incorporate strength training into your life, here are Jess’s top tips for beginners:

1. Start Simple: Focus on foundational movements like squats, deadlifts, and presses. These compound exercises engage multiple muscle groups for maximum impact.
2. Invest in Basic Equipment: A set of adjustable dumbbells, resistance bands, and a yoga mat can help you get started at home.
3. Learn Proper Form: Whether through a coach, online tutorials, or a class, understanding correct form is key to avoiding injuries and building confidence.
4. Start with Two to Three Workouts a Week: You don’t need to train every day. Jess recommends two to three full-body sessions weekly to see results.
5. Pair Strength with Nutrition: Fuel your body with enough protein and nutrients to support muscle repair and overall health.

The Long-Term Benefits of Strength Training

As Jess shared during our conversation, the benefits of strength training extend far beyond aesthetics. It’s about building a body that serves you for life – one that’s strong, resilient, and capable. Whether you’re chasing toddlers, climbing career ladders, or simply seeking to feel more at home in your body, strength training can be a powerful tool for transformation.

Final Thoughts

This episode of The Hayley Morcom Podcast is an inspiring call to action for women everywhere to rethink their approach to fitness. Strength training isn’t just about lifting weights—it’s about lifting yourself to new levels of health and vitality.

Have you tried strength training? What has your experience been? I’d love to hear your thoughts—leave a comment below or DM me on Instagram. 

🎧 Listen to the full conversation at the top of this blog post or jump over to Spotify or Apple Podcasts. 

With love,

PS. Have you been feeling stuck in a cycle of dieting and low self-esteem? I get it—I've been there too. That’s why I created the Naturally Well program, a 3-month transformative journey for women just like you. We’re diving deep into mindset, nutrition, and lasting weight loss to help you rebuild self-worth and achieve sustainable health. Ready to break free and live a life full of vitality? Book your free Strategy Call to map out a game plan.