EPISODE 7: My favourite thing about strength training (and it isn’t muscle or bone health)

Yes, strength training builds muscle.
Yes, it supports your bones.
But those aren’t my favourite things about it.

The benefit I love most — the one I see changing lives fast — is this:

Strength training helps reduce everyday pain.

Back pain. Neck stiffness. That cranky knee. The shoulder that complains when you lift something overhead.
I see it constantly — and I’ve also seen how quickly things can improve when we move intentionally with strength.

Inside my GLOW10 Tribe, women often tell me they notice pain relief within the first week of training — not six weeks in. And no, it’s not magic. It’s just smart movement. And it’s one of the most underrated benefits of strength training.

Let me show you why.

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Why most women stretch when they’re sore — and why it doesn’t always help

When something hurts — your back, your neck, your shoulder — the natural instinct is to:

• Rest

• Stretch

• Massage the sore spot

• Hope it goes away

And sometimes, yes — if you’re dealing with an acute injury or something totally new — rest and assessment are important.

But a lot of the time, especially for women over 40, the pain you feel isn’t about injury.
It’s about repetition. Stillness. Holding tension. Moving in the same way, all the time.

Your body isn’t broken.
It’s just bored.

That lower back tightness? It’s not necessarily about doing too much.
It might be about not moving enough — or not moving in enough different ways.

Stretching might give a temporary sense of relief, but it doesn’t create lasting change. It’s like pressing on a bruise. You feel something, but it doesn’t fix what’s underneath.

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So what does?

Strength training.
And not the loud, heavy, sweaty kind you might be imagining.

I’m talking about simple, intentional, low-impact movements that create load around your joints — movements like:

• Bodyweight squats

• Glute bridges

• Push-ups (elevated or modified)

• Resistance band rows

These kinds of exercises don’t just stretch. They build control.
They teach your joints to move and support weight safely.
They give your brain the signal: “Hey, this position is safe.”

That’s powerful — especially when you’ve been guarding or avoiding movement out of fear.

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But won’t strength training make pain worse?

This is one of the biggest fears I hear from women — especially those who’ve been in pain for a while.

And I get it.

If you’ve had neck pain, shoulder pain, or back issues, the idea of lifting something in that area can feel intimidating.
Why would you risk making it worse?

But here’s the truth: done well, strength training isn’t risky. It’s relieving.
The key is to start where you are — with the strength and control you already have — and build from there.

And no, it doesn’t have to be heavy.

“Heavy” is relative.
It just means “challenging enough for you.”

With the right approach, you can start with your own bodyweight or light dumbbells and feel supported — not scared.

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How strength training reduces pain (and fast)

Let’s take something as simple as a bodyweight squat.

You’re moving through multiple joints — hips, knees, ankles — and asking them to work together.
Add a light weight and suddenly, you’re creating:

• Load

• Variety

• Stability

• Brain-body connection

Over time (and sometimes, in just a few sessions), your body starts responding:

• Back pain reduces

• Neck tension eases

• Joints feel less stiff

• Movement becomes more confident

And no — it doesn’t take 45-minute gym sessions.
One 10-minute session a day can make a difference.

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Getting started: Safe, simple steps

If you’ve been putting off strength training because you’re in pain or worried about making things worse, here’s what I want you to know:

You don’t need to wait until you feel better to start.
You can start now — and movement might just be the thing that helps you feel better.

To support you, I’ve created a free Form Focus Guide — it walks you through the four foundational strength movements I use in nearly every program.

👉 Download the Form Focus Guide here (link to be added)
You’ll get:

• Videos

• Written cues

• Technique tips

• Modifications to help you feel confident and safe

And if you want to take it one step further, there’s also a 7-day strength training plan (mostly bodyweight) to help you ease into strength in a beginner-friendly way.

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A quick recap: Why I love strength training for pain

• It reduces pain quickly — often within the first week

• It adds the variety your body is craving

• It teaches your joints (and your brain) that movement is safe

• It builds strength and mobility

• It can be done at home, in just 10 minutes a day

• It doesn’t have to be heavy, hard, or overwhelming

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One final thought:

Pain doesn’t always mean “stop.”
Sometimes it means:
“Move differently.”

Give your body the kind of movement it actually wants — and you’ll be surprised at how good you can feel.

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I’d love to hear your story.
Have you noticed a shift in your pain since adding strength training?
Message me on Instagram @glowwithlibby or send me an email — I read every message.

And if you know someone who’s been stuck in a cycle of pain and fear of movement, feel free to share this post with them. It might be the encouragement they need to take the first step.