Why Strength Training Is the Holy Grail for Weight Loss

The #1 reason women fail at reaching their weight loss goal.

It’s heartbreaking when I hear women open up about their struggles with depression due to weight gain after pregnancy.

When my friend, Rosalie, confided in me about how she’s been feeling — overwhelmed, self-conscious, and like she’s lost a part of herself — it hit me hard.

I could see the pain in her eyes, hear the frustration in her voice, and feel the weight of her emotions.

Although I do tease her about her size and she would laugh it off saying, “Oh, I’m just the frumpy mom now,” but you can hear in her voice that it stings.

It’s not just about the number on the scale; it’s about how society, relationships, and even her own expectations have made her feel like she’s not enough.

Rosalie has been married for ten years. They have a sweet little two-year-old together.

On the surface, everything looks picture-perfect. But, honestly, she’s been going through a really tough time.

The problem is her husband is super into fitness. He’s that gym freak — works out several times a week, has a treadmill and weights at home, and really values appearances.

When they first met, Rosalie totally fit his preference. They met in college at the gym, of all places. She was always at those gym classes, working hard to stay slim, and that’s how they connected.

After ten years of marriage, having a baby via C-section, and now being in her mid-30s, Rosalie doesn’t have the same body she had at 21.

She’s 5’2 and weighs around 150 pounds now. It’s not like she hasn’t tried — she’s always carried weight differently and had to work so hard just to stay slim before.

Even when she was 95 pounds, she said she practically starved herself every day.

Last year, though, her husband gave her an ultimatum. He told her she had to lose 40–50 pounds within a year or he couldn’t stay with her. Can you imagine?

He even said they looked ridiculous together, like Chris Hemsworth and Rebel Wilson before her weight loss. When he said that while drunk, Rosalie broke down in tears.

She’s been trying, but her life is so demanding. She works long hours in healthcare, sometimes barely gets five hours of sleep because of insomnia, and then comes home to take care of her toddler and do all the household errands.

Weekends aren’t any better. That’s when she does grocery shopping, cleaning, and keeping her little one entertained. The energy it takes just to survive a day is insane.

Her husband, of course, offers to let her go to the gym, but Rosalie just doesn’t want to. After everything she does all day, the last thing she wants is to hop on a treadmill.

She’s lost about 10 pounds so far by watching her calories and exercising when she can, but she’s always so hungry after working out and ends up eating back all the calories she burnt.

She said all she wants after work is to spend time with her family. She barely gets enough of that as it is.

Then, a few weeks ago, her husband filed for divorce. He said he wants a wife who’s healthy and active — for himself and as a role model for their daughter.

Rosalie’s crushed. She’s scared people will blame her for the divorce, saying things like, “Why didn’t you just lose the weight? It’s a reasonable request.”

She’s also terrified of how her toddler, who absolutely adores her dad, will handle all of this.

What breaks my heart is that Rosalie started working out again, but it’s clear her heart’s not in it. She’s walking on the treadmill a few times a week, but she’s doing it more out of obligation than anything else.

I offered to be her trainer and we focused on strength training because she just wanted to feel like herself. Her goal was to lose weight and feel confident in her skin.

The number one fitness goal for most women is to lose fat and get toned and that’s exactly what strength training can do.

However, most women ignore strength exercises because they think it makes them bulky. But they are wrong.

A well-balanced exercise program should include cardiovascular, strength, and mobility components.

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After going through a depressing weight loss transformation with no guidance, I decided to help people avoid some of the pitfalls of losing weight that stalled my progress for a long time. With this 28-Day Shred Program, you will achieve your weight loss goal while living a healthier life.

The Shred Program is designed to help you lose up to 6 to 10 pounds (2.7 to 4.5 kg) during the initial two-week phase. After that, you transition into the second phase, where you continue to lose 1 to 2 pounds (0.5 to 1 kg) a week until you reach your goal weight.

The Turning Point in Rosalie’s Weight Loss Journey

We started with three full-body workouts a week, dedicating about 45 minutes to each session.

As a beginner, we focused on simple yet effective compound exercises. These movements work multiple muscle groups simultaneously, giving the most benefit for the time spent.

For example, Squats strengthened her quads, hamstrings, glutes, core, and back all at once. Deadlifts built power in her lower back, glutes, and hamstrings while improving her posture.

And push-ups and rows targeted her chest, arms, and back muscles, making everyday tasks like lifting her toddler feel easier.

At first, Rosalie was nervous. The idea of picking up weights felt intimidating, but she quickly realized that strength training wasn’t just for fitness fanatics — it was for anyone ready to reclaim their confidence and health.

Why Strength Training Is Important for Weight Loss

Rosalie noticed changes almost immediately.

The workouts didn’t just burn calories; they gave her energy. Instead of feeling exhausted after chasing her toddler all day, she felt capable. Her back pain from bending over constantly was gone.

By focusing on weight loss with strength exercises, Rosalie wasn’t just shrinking her waistline — she was sculpting a body that felt powerful.

Her mental health improved, too. Strength training gave her a sense of control, a routine she could rely on even when life felt chaotic.

Rosalie also learned the importance of rest days. It wasn’t about pushing herself to the limit every day. She allowed her muscles time to recover and grow stronger.

Rest days became her moments to focus on self-care, whether it was stretching, meditating, or simply playing with her kids.

If you’ve ever felt overwhelmed by the idea of losing weight, remember Rosalie’s journey.

You don’t need to spend hours in the gym or starve yourself. Starting with three full-body strength workouts a week, just 45 minutes each, can make a world of difference.

Strength training doesn’t just transform your body; it rebuilds your confidence, improves your health, and reminds you of your inner strength.

Whether you’re squatting, deadlifting, or just starting with bodyweight exercises, every rep is a step toward a stronger, happier you.

If Rosalie can do it, so can you. And who knows? You might just discover a version of yourself you didn’t know existed.