There’s a version of strength training that doesn’t require you to live in the gym.
This version doesn’t ask you to “earn” your food, nor does it expect you to take before and after photos.
It doesn’t demand two-a-days, endless circuits, or measuring your worth in calories burned.
It doesn’t ask you to keep giving and giving, with minimal rest and no end in sight.
The grace-filled version of strength training is the version we want to follow.
It’s gentle, effective, and aligned with your faith.
It’s a strategy that focuses on coming as you are and giving yourself grace in the process.
You can train because you love your body — not because you’re trying to fix it.
You can train to get strong and enjoy all of the gifts God has given you, such as playing with your kids and grandkids, going for long walks outside, or playing fetch with your dog.
If you’re tired of the all-or-nothing approach to fitness, this is for you.
Where to Begin (Especially If You Feel Tired, Stuck, or Intimidated)
Starting strength training doesn’t need to feel overwhelming. You don’t need to be motivated every day, and you definitely don’t need to be doing what everyone else on Instagram is doing.
Often, smaller changes are the ones that are the most sustainable. Let’s start there!
Here’s where I recommend beginning:
2–3 strength sessions per week — that’s it.
You can do full-body workouts or alternate upper/lower days. Either way, this is enough to build real strength, increase energy, and see progress — without sacrificing your sanity.
20–30 minutes per workout
Keep it short and focused. Don’t worry about packing in everything — we’re building consistency, not chasing perfection.
Bodyweight or dumbbells
You don’t need fancy equipment. If you have a set of dumbbells, great. If not, bodyweight movements can build incredible strength when done with intention.
Mindset Shifts That Change Everything
If you’ve ever felt like strength training is only for athletes, bodybuilders, or those targeting a six-pack — or that it needs to be extreme to be effective — here are a few gentle reframes to keep in your back pocket:
Strength doesn’t have to look intense to be effective.
Slow, controlled reps with intention are incredibly powerful.
Rest isn’t laziness — it’s strategy.
Muscle builds during recovery, not in the hustle.
You don’t need to “go hard” — you need to go steady.
Progress happens when we stay consistent, not when we burn out and restart every few weeks.
Your body is already worthy — strength training is a way to care for it, not change it.
You’re not training to become someone else. You’re training to support the body you have, the life you live, and the work God has called you to do. We train for strength, not to fix ourselves.
What Makes Strength Training Different in This Space
At Grit & Grace, strength training isn’t a punishment or a project.
It’s part of living well, caring for what God has given us, and showing up in our bodies with confidence and calm.
We take the pressure off.
We ditch the “no pain, no gain” mindset.
And we train with purpose, not punishment.
This is strength training for women who want to:
- Build functional strength without chasing physique goals
- Feel more energized, not depleted
- Show up for their life, their family, and their faith
- And do it all without burning out in the process
Two Simple Beginner Strength Routines to Try This Week
Workout 1:
2–3x/week | 30 minutes or less | At-home or gym-friendly (requires resistance bands or dumbbells)
Circuit:
- Squats or Bodyweight Sit to Stand – 10–12 reps
- Incline Push-Ups or Wall Push-Ups – 8–10 reps
- Bent-over Rows (dumbbell or band) – 10–12 reps
- Glute Bridge (bodyweight or dumbbell) – 12–15 reps
- Shoulder Taps (from knees or toes) – 20 total
Repeat for 2–3 rounds
Rest 60–90 seconds between rounds
Walk or stretch for 5 minutes afterward
Workout 2: Core + Strength Combo (Beginner Friendly)
2–3x/week | 25–30 minutes | Minimal equipment
Circuit:
- Wall Sit – 30 seconds
- Dead Bug (on back, slow and controlled) – 10 reps per side
- Step-Back Lunges (bodyweight or light dumbbells) – 8–10 per leg
- Overhead Press (dumbbells or resistance band) – 10 reps
- Bird Dog (from hands and knees) – 10 per side
Repeat for 2–3 rounds
Rest 60–90 seconds between rounds
Finish with gentle stretching or a 5-minute walk
You Don’t Have to Hustle to Get Strong
Strength training doesn’t need to be extreme to be effective.
You can build muscle.
You can feel stronger.
You can build muscle without any pressure to lose weight.
And you can do it all from a place of grace — not guilt.
This is a different kind of fitness journey. One where your worth isn’t on the line.
And if that sounds like a breath of fresh air… welcome. You’re in the right place.
