Written by: Maternity Sports Academy. Commercial partnership.

When Hanna-Mari started strength training six years ago, she was 30 kilos heavier and her body visceral fat levels were high. Together with Personal Trainer Heidi Alvoro, they started with weight management, but the sessions focused specifically on building strength - a decision that proved to be life-changing.

Now Hanna-Mari trains three times a week and has increased her strength levels significantly. Her story is a great example of how strength training can solve many of the challenges women face and bring unexpected benefits.

"I am proud to have been going for six years. Strength training has given me energy and self-esteem. My biggest insight has been to focus on building strength - the weight does come off along the way."

Muscle strength improves everyday life

Hanna-Mari's experiences reflect a common challenge that many women face: the loss of muscle strength makes everyday tasks increasingly challenging. Lifting a heavy shopping bag or climbing stairs starts to feel like a chore as the muscles weaken over the years.

Strength training has proven to be one of the most effective ways to improve everyday life and functional ability. It helps maintain and increase muscle mass, making physical effort easier. A stronger body also protects the musculoskeletal system from injuries such as back and joint pain.

Practical tip: Building muscle strength doesn't always require going to the gym. Even bodyweight exercises such as squats, push-ups and planks can bring significant results when done regularly and correctly.

Hormone balance and weight management in order

Hanna-Mari's journey shows how strength training supports women's hormone balance and weight management. Changes in hormone balance, especially during menopause, can lead to a loss of muscle mass, a slowing of metabolism and an increase in mid-body fat.

Strength training is a natural way to support hormone balance and maintain metabolism. It helps maintain muscle mass and prevents fat accumulation in the body. In addition, strength training improves insulin sensitivity, which reduces the risk of type 2 diabetes and cardiovascular disease.

Good to know: Like Hanna-Mari, just two or three strength training sessions a week is enough to support the body's natural balance and help with weight management.

The benefits also extend to the mind

As a woman living in busy times, it's good to know that strength training releases endorphins, which improve mood and reduce stress. It helps boost energy levels and improves sleep quality. It also supports brain health and concentration, making everyday life smoother and more enjoyable.

Working in a group brings extra motivation

Personal Trainer Heidi also has positive experiences with strength training groups. In a seven-week coaching small group in spring 2025, participants received comprehensive guidance, motivation and a movement bank.

Many of the group members have found a more lasting spark in weight training and going to the gym. The "gym binge" has been replaced by a more determined approach and exercise has become more regular.

Perseverance is rewarded

Hanna-Mari's story is proof that anyone can succeed when training is well planned and persistent. Her main advice to other women is simple but powerful:

"Don't give up. Focus on the power, because that will bring other changes."

The six-year journey has shown that strength training is not just a means to improve physical fitness - it is an investment in overall well-being, self-esteem and quality of life.

Take the next step towards a stronger you

Want to learn more about the benefits of strength training for women?

Are you looking to tone up, gain strength or lose weight? LadyLine, EasyFit (LadyLine's sister store) and the Academy of Maternity Exercise are collaborating to organise a free webinar on the importance of strength training for women on Monday 18 August 2025 at 19:00. During the webinar you will learn, among other things, what role strength training plays in weight loss compared to aerobic exercise, how strength training promotes firming and how strength training supports hormonal balance.

Register for the webinar here.

Need help getting started?

Check out the Women's Strength Coaching small groups, which will start at the end of August in some LadyLine centres in cooperation with the Academy of Maternity Exercise. Together we will help women towards a stronger, healthier and more energetic everyday life through motivating and safe coaching.

Read more about women's strength training groups here.