Trauma-Informed Strength Training
Wellness can only be whole when we focus on both our mental and physical health, as they both are connected and rely on each other. What our minds can’t absorb and process is stored in our bodies as trauma. Stored trauma in our bodies can affect all of our systems including muscular, skeletal, cardiovascular and endocrine, and wreak havoc on our health. Some of these symptoms can show up as:
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Tension or pain in muscles and joints
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Chronic inflammation
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Weakness or tingling sensations in limbs
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Injury or illness
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Feeling disconnected, unfamiliar or unsafe in your body
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“Trauma is not what happened to us; trauma is what happens inside us as a result of what happened to us.” – Gabor Mate.
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Trauma-Informed Strength Training helps you connect back with your body and utilize exercise as a means of healing stored trauma while becoming stronger and more empowered. According to the National Institute of Health, a growing body of research has supported weightlifting as an effective intervention in the treatment of psychological trauma and trauma-related disorders.
"Weight lifting has been associated with improvements in symptoms of PTSD, reductions in substance use , increased social connection, and the formation of empowering self-identity in the aftermath of trauma" - National Institute of Health
Exercise and movement allow the body a physical release that is unable to be accessed by the mind alone. When we move our bodies, contract and release our muscles, we are allowing built-up trauma and tension to break up and flow through us, not to mention the stress-relieving endorphins that are released. A person who is impacted by trauma may feel helpless and disconnect from their bodies as a coping skill to protect themselves. Strength training can help address many of these areas by building resilience within that allows the individual to feel capable and strong while giving them something to focus on. The extraordinary benefits of trauma-informed strength training include:
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Healing trauma stored inside the body
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Addressing problem areas (under or overactive muscle groups)
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Learning to connect and feel safe within your body
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Regulating the nervous system
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Gaining strength which is beneficial to health and longevity of life
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Focusing your mind on something tangible you can control
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Increasing confidence and self-worth
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Some people steer away from working out because the physiological effects can mimic the symptoms of a trauma response, which can be triggering to some. These symptoms can look like:
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A fast heart rate
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Sweaty palms
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Chest-tightening
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Dizziness and lightheadedness
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The good news is that even if you experience these symptoms, once you learn how to regulate your nervous system, you can quickly get back into regulation without having to brush off working out as something “that’s just not for you.” I guide my clients to understand their body's cues and program workouts that are specifically designed to their needs and alignment.
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Strength Training and exercise is for EVERY BODY – no matter your shape, size, or experience. When your body is not accustomed to working out, it can feel intimidating and daunting to take the first steps to start, or even to know what the first steps may be. The gym environment can have a negative stigma of being non-inclusive or judgmental which may steer people away. My goal is to change the narrative of working out and strength training into a safe space to move and connect with your body; for you to feel empowered and confident in your abilities, no matter which setting you choose to workout in or what level you are at. Don’t let anyone take that power away from you.
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As a personal trainer of ten years, and a mental health therapist trained in somatic therapy, I provide trauma-informed strength training to clients wanting to work on their mental and physical health. I help individuals become aware of their somatic experiences inside their body and learn how to address them. I provide weightlifting routines that are specifically designed for individuals based on their unique experiences and needs, with the goal of healing trauma and increasing strength and self-worth. Regulating the nervous system is essential in my programming.
When you begin healing from the inside out, you gain back the power that trauma stole from you.
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