Strength training can sound a bit intimidating, can’t it? It immediately conjures up thoughts of athletes or hardcore fitness enthusiasts who dedicate hours to a svelte physique.
But strength training is an incredible gift from God—designed to help us steward our health, show up with energy for the calling God has placed on our lives, and move through life with confidence and grace.
Lifting weights is a way to take care of the body He’s given us. In this post, we’ll explore the faith-filled benefits of strength training and how to get started—even if you’ve never picked up a dumbbell before.
🌿 Why Strength Training Matters for Christian Women
1. It helps you steward your body with purpose.
“Do you not know that your bodies are temples of the Holy Spirit…?”
—1 Corinthians 6:19
Strength training is one way to honor the vessel we’ve been given. It strengthens bones, builds lean muscle, boosts energy, and supports hormonal health—especially important as we age. When we care for the body God has given us, we’re better equipped to serve with strength, energy, and purpose.
2. It reminds you that strength is more than physical.
“There’s something incredibly empowering about lifting weights—and realizing you’re capable of more than you thought. That strength spills over into other areas of life. As we build physical strength, we’re reminded of the strength we have in Christ.
“She is clothed with strength and dignity…”
—Proverbs 31:25
3. It improves your mental and emotional health.
Strength training has been shown to reduce anxiety, ease depression, and boost confidence. For many women, it becomes a rhythm of stillness and focus—like prayer in motion. It becomes a sacred space where you can use physical movement to release stressors and reconnect with God.
How to Start Strength Training (Even If You’re a Beginner)
Start small, but start.
You don’t need a gym membership or fancy equipment to begin. A pair of dumbbells or resistance bands at home is enough. Begin with 2–3 full-body strength workouts per week, and focus on quality of movement over quantity.
What You Need:
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1 pair of light-to-medium dumbbells (5–10 lbs)
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Resistance loop band (optional)
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A bit of floor space and a good playlist!
Foundational Movements to Start With:
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Squats
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Push-ups or incline presses
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Bent-over rows or resistance band pulls
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Shoulder presses
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Glute bridges
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Core stability: planks, bird dogs, etc.
If you incorporate these movements into your workouts twice weekly, you’ll engage all major muscle groups—no hours-long gym routine required. In fact, if you’re looking to get started with a routine right now, start here! Do each of the exercises listed above, in the order they’re listed, targeting performing the workout twice weekly. Aim for doing each exercise 2-3 times (sets), resting 30 seconds to 1 minute between sets, and performing 8-10 repetitions each time.
Track your habits—not your weight.
This isn’t about shrinking your body—it’s about building strength.
Choose habits that help you feel more energized, confident, and connected to God. Track your workouts with intention:
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How did I feel?
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What’s one way I honored God in movement today?
Rooted in Him, Strengthened in Spirit
Your strength training can become a spiritual discipline—a moment to worship, reflect, and build resilience. Let your routines be an act of gratitude and a response to God’s call to care for your body.
You don’t have to do it perfectly.
You just have to keep showing up.
FAQ
Q: Is strength training biblical?
Yes! Stewarding your body honors God (1 Corinthians 6:19) and helps you show up with strength for your purpose.
Q: Do I need to lift heavy to benefit from strength training?
Not at all. Start light, focus on form, and build over time. Progress happens through consistency.
Q: Can strength training help with anxiety?
Yes! Numerous studies show it improves mood, reduces anxiety, and builds confidence—all while helping you feel more rooted.
Q: Can strength training be a form of worship?
Absolutely. Moving your body with intention, gratitude, and care can be an act of worship. Romans 12:1 reminds us to offer our bodies as living sacrifices—this includes movement.
Q: I’ve never lifted weights before—where should I start?
Start with 2–3 simple full-body workouts each week using your bodyweight or light dumbbells. You don’t need a gym to begin—just a willingness to be consistent.
Q: Will strength training make me bulky?
No. Most women don’t naturally produce enough testosterone to bulk up. Instead, you’ll build lean muscle, boost your metabolism, and feel more energized.
Q: Can I do strength training at home?
Yes. Many women train at home using just dumbbells, bands, or bodyweight exercises—and still see fantastic results.
Q: What’s a faith-based way to stay motivated?
Pray before you move. Invite God into your workouts. Track habits that bring life—not just results. Move with grace because you are already loved.
Personal Note
When I first picked up weights, I was so out of my comfort zone. I didn’t know what I was doing, and I believed workouts only “counted” if they burned hundreds of calories.
But week after week, I kept showing up. And I got less awkward—and stronger. Not just physically, but spiritually, too.
Over time, I discovered that building strength beats hours on an elliptical. Fitness is about gratitude for the body God gave me—not punishment or performance.
Strength training became one of the ways I connect with God in my day—and it still is.
Bonus: Want Help Getting Started?
Grab my faith-based strength tracker or my Rooted in Grace habit journal to begin building habits that strengthen you from the inside out. These tools combine scripture, reflection, and habit formation in a grace-filled, doable way.
Reflection Prompt
What’s one thing you can do this week to build strength—physically and spiritually?
Journal it, reflect in your quiet time, or share in the comments. Let your next step be rooted in Him.
