I first started seriously lifting weights a few months before my 20th birthday. Although I had previously dabbled in the weight room, I mostly just wandered from machine to machine. My primary motivation for lifting was to lose fat. I had just started the initial phase of my fat loss journey and I had a vague idea that strength training should be part of a well-rounded exercise program. But I never really felt like I knew what I was doing and I certainly didn’t push myself very hard.

In December 2011, I read an article from Nia Shanks about the benefits of heavy lifting for women that truly sparked my curiosity. I began spending much of my free time researching the basics of strength training. I started spending more time in the gym and put in much more focus and hard work. Over the course of several months, my strength increased dramatically. Suddenly, a formerly overweight young woman who had always hated fitness testing in PE class was deadlifting 300lbs and completing unassisted chin-ups for the first time. This experience was one of the most important things to ever happen to me. Not only did it eventually lead to a rewarding career, it changed who I was and how I viewed myself in fundamental ways.

In honor of National Women’s Health and Fitness Day, I want to share three of the most powerful but often overlooked benefits of strength training for women. These benefits can certainly apply to men as well. However, I’ve found that regular strength training helps women in particular rise above a world that teaches them that small is best and that they need others to help them make decisions or care for themselves.

Being strong makes everything else easier.

Physical strength is the most basic athletic adaptation. Just by getting stronger, you can jump higher, throw farther, run faster, and improve your endurance (note – this becomes less true as you become an advanced lifter or athlete, but most recreational lifters never reach this level). A strong woman will have a much easier time getting through life than a woman who has never done any kind of resistance training.

Many women are engaged in a variety of physical tasks, activities, and hobbies on a daily basis. Some of us practice yoga, others are runners or cyclists, and still others participate in recreational sports such as basketball, ultimate frisbee, softball, or volleyball. If you get stronger, you will perform better and likely get more enjoyment out of all of these activities. A smart strength training routine can also help prevent injuries in these other pursuits.

If you are a mom or plan to be one someday, getting strong is one of the best things you can do for yourself and your children. Any new mom will tell you they spend many hours of the day lifting, carrying, and holding their kids. They have to lug around diaper bags, toys, and other necessities. Building a base of strength will make all of these tasks much less taxing on your already stressed body.

Finally, having a foundation of strength makes it much easier to try new activities without fear. I recently went to a beginner class in circus acrobatics that had me hanging from a trapeze and the huge suspended ring known as the lyra. Although I had no prior experience, I was able to jump into beginner poses and flows with relative ease because I have spent many years building a strong back, grip, and hips. In the past, my weight lifting also helped me thrive on a strenuous backpacking trip without any prior experience. You never know what doors may be unlocked for you because your body was ready to take on a new challenge.

Strength creates independence.

Most of us are familiar with financial independence (aka moving out of Mom and Dad’s house), but I would guess fewer people consider the value of physical independence. Physical independence means being able to handle all of your regular physical tasks without relying on another person. These tasks could include carrying groceries, walking a bigger dog (or carrying a little dog), carrying a suitcase and placing it into an overhead compartment, and getting yourself to and from work.

Our society teaches women that we are naturally weaker than men and need men to help with certain physical tasks. As a college music student, I remember professors always specified that they needed “strong guys” to help them roll pianos across the floor or move percussion equipment. This idea is pervasive throughout our culture. The reality is that women can build an impressive amount of relative strength at any size. You can certainly build enough strength to handle all of your daily tasks on your own. Getting in the weight room and regularly picking up heavy things helps provide you with the independence to travel, work, and live without regularly requiring physical assistance from others.

Physical independence declines as you age. Lifting weights can help slow or reverse this process. One of the biggest physiological benefits of strength training is improved bone density, which can directly combat osteoporosis. Strength training when you are younger helps ensure that you can live a full and active life without physical assistance as you age.

Another way that strength training builds independence is by teaching you to listen to your own body and make decisions that are best for you. As you become a more experienced lifter, you become more in touch with your your body’s needs and ability to adapt to stress. Although I always recommend working with a qualified coach, especially if you are new to lifting, in time you should seek to develop some level of autonomy with your training. You no longer need someone to tell you what to do all the time because you have built a foundation of knowledge and experience unique to your situation. This translates to many other areas of your life.

Building strength helps you feel confident and empowered.

The most powerful benefit I experienced after I made strength training a regular part of my life was a profound feeling of empowerment. As an overweight, extremely self-conscious teengager, I was always apologizing for the way I looked and trying to take up less space. Seeing the incredible things I was now able to do changed all of this. After many years of feeling awful about the way I looked, I suddenly had a new lens through which to view my body. I stopped caring solely about the way I looked and started paying more attention to what I could do. My body was no longer the enemy; it was now the vehicle for which I could challenge myself, have fun, and move powerfully through the world. I felt like a badass in the gym and this newfound feeling of confidence spread throughout my life.

Physical strength also helps you develop mental and emotional strength. Because I have pushed through challenges in the gym, I know I can endure trials in my personal and professional life. Strength training tests your limits and lets you see what you are truly capable of in a way that is healthy and enjoyable. Setting, pursuing, and achieving goals in the gym grows your self-confidence. In short, your growth in the weight room serves as a vehicle for personal and professional growth outside of the gym.

Train to be more, not less.

These days, most people know that strength training can transform your body in impressive ways. For me, however, the most important and enduring benefit is the confidence that I can handle anything life throws at me.

Looking for a strength training program geared toward beginner and intermediate lifters? Check out Full45. I created this program to help you build strength and confidence in the weight room without fancy equipment or long workouts.