Trauma-Informed Strength Training - Is it for you?

Some people have heard of Trauma-Informed Yoga, but not many have heard of Trauma-Informed Strength Training. Yoga is known to help calm one's mind, help them connect to their mind and body and be present in the moment. When people think of strength training, mind to body connection and healing trauma are probably not what comes to mind first. The amazing thing about strength training is that it can be used in so many different ways, by so many different people and does not have to fit in a box. What we know for sure about strength training is that it has extraordinary health benefits for us and should be incorporated in your weekly routine for optimal health.

What exactly is Trauma-Informed Strength Training?

It may sound like a trendy name that plays into the sweep of mental health awareness that has been prominent in recent years, but I promise it's much more than that. Trauma-Informed Strength Training is an empirically researched modality and studies have supported the benefit it has on healing psychological trauma and trauma-related disorders.

What makes it different from ordinary strength training, is that the focus is on the individual's "window of tolerance," which is the name for the range we are in when our nervous system is regulated.

When we are dysregulated, we are operating from a place of hyperarousal or hypoarousal, which both take us out of our window of tolerance and out of our prefrontal cortex. Our prefrontal cortex is the area in our brain where we operate from when we are making rational decisions in a calm state. When we are dysregulated, we are operating out of our limbic system (think fight or flight mode) and we go into either survival mode (hyperarousal) or disconnected mode (hypoarousal). The only time we can be present in our mind and in our body is when we are in our window of tolerance.

Why is this so important? For someone who has dealt with trauma, the symptoms of a dysregulated nervous system can be triggering and can cause them to spiral or ruminate on anxious thoughts. Through Trauma-Informed Strength Training, I help clients learn their cues of nervous system dysregulation, techniques, and grounding exercises to use to get back into their window of tolerance. This can make all the difference between someone feeling too anxious to exercise due to the side effects it can have, or someone feeling empowered and confident in themselves and their ability to navigate what comes their way.

Who can benefit from Trauma-Informed Strength Training?

If you ask me, I believe everyone can benefit from learning their cues of dysregulation, listening and connecting to their body, gaining strength and empowerment, all while healing stored trauma in their body... but that's just me! This form of exercise is actually designed for the need of the client and meets them where they are at, so it truly can be used for everyone.

I think specifically, it may be most beneficial to people who:

• have not had positive experiences in gym environments

• do not feel comfortable around large groups of people, or struggle with social anxiety

• have trauma-like symptoms when they have tried to exercise in the past

• have dissociative tendencies and may feel disconnected or unsafe in their body

• have felt outcasted by toxic fitness culture

• have wanted to workout but have not felt comfortable with the idea or don't know where to start

What do sessions look like?

Trauma-Informed Strength Training sessions will look different for everyone and are customized for the needs of the individual. That being said, it is similar to regular strength training where form is prioritized, you will be learning new skills and movements and will be exercising and moving your body!

Sessions will be different from traditional strength training in that the individual will learn to check in with their body and use their own cues as a guide. The individual will learn which muscle groups are being used with different movements and to stay connected to their body during workouts. These sessions will also utilize "upshifting" and "downshifting" which are techniques used to bring individuals back into their window of tolerance when they feel anxious or lethargic, etc.

Overall, client autonomy and empowerment will be encouraged and embraced, and movement will be utilized to get your body flowing and provide a release for stored tension and trauma. If you have any questions about this modality or want to learn more, please reach out with any questions!