Written by: Maternity Exercise Academy. Commercial partnership.
When Hanna-Mari started strength training six years ago, she weighed 30 kilograms more and her visceral fat levels were high. Together with personal trainer Heidi Alarvo, she started with weight management, but their sessions focused specifically on building strength—a decision that turned out to be life-changing.
Hanna-Mari now works out three times a week and has significantly increased her strength. Her story is a great example of how strength training can address many of the challenges women face and bring unexpected benefits.
“I’m proud that I’ve kept it up for six years now. Strength training has given me energy and self-confidence. My biggest realization has been to focus on building strength—the weight does come off as a side effect.”
Muscle strength helps you cope better with everyday life
Hanna-Mari’s experiences reflect a common challenge faced by many women: a decline in muscle strength makes everyday tasks increasingly difficult. Lifting a heavy grocery bag or climbing stairs begins to feel like a struggle as muscle strength declines over the years.
Strength training has proven to be one of the most effective ways to improve daily stamina and functional ability. It helps maintain and build muscle mass, which makes physical activities 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 yield significant results when done regularly and correctly.
Hormonal balance and weight management are in check
Hanna-Mari's journey shows how strength training supports hormonal balance and weight management in women. Changes in hormonal balance, especially during menopause, can lead to a loss of muscle mass, a slower metabolism, and an increase in central obesity.
Strength training is a natural way to support hormonal balance and maintain metabolism. It helps preserve 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: Just like Hanna-Mari , doing strength training two or three times a week is enough to support your body’s natural balance and help with weight management.
The benefits also extend to the mind
For women living a hectic life, it’s good to know that strength training releases endorphins, which improve mood and reduce stress. It helps boost energy levels and improve sleep quality. In addition, it supports brain health and concentration, making everyday life run more smoothly and be more enjoyable.
Working in a group provides extra motivation
Personal Trainer Heidi has also had positive experiences with strength training groups. In the spring of 2025, participants in a seven-week small-group training program held at EasyFit Nihtisilta received comprehensive guidance, motivation, and a repertoire of exercises.
Many of the group members have developed a more lasting enthusiasm for strength training and going to the gym. “Just hanging out at the gym” has given way to purposeful exercise, and their workouts have become more regular.
Perseverance Pays Off
Hanna-Mari's story is proof that anyone can succeed when their training is properly planned and sustained over the long term. Her most important advice to other women is simple but powerful:
“Don’t give up. Focus on your strength, because it will bring about other changes as well.”
This six-year journey has shown that strength training isn't just a way to improve physical fitness—it's an investment in overall well-being, self-esteem, and quality of life.
Take the next step toward becoming a stronger version of yourself
Would you like to learn more about the benefits of strength training for women?
Watch this informative 20-minute webinar to gain deeper insights and practical tips on how to get started with strength training.
Watch the webinar here.
Need help getting started?
Check out the Women’s Strength Training small groups, which will launch this fall at select EasyFit centers in partnership with the Maternity Exercise Academy. Together, we’ll help women achieve a stronger, healthier, and more energetic everyday life through motivating and safe training.
Read more about women's strength training groups here.