How Lifting a 3kg Dumbbell Changed My Life

A Journey to Better Health and Resilience

This week, I invited Maryann from the newsletter Notes to Selfe to share insights on the role of strength training in women's health and resilience. Notes to Selfe is a thriving community and resource hub, spotlighting investment opportunities and innovations that advance women's health and empower impactful financial decisions.

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I first heard the words “You are pre-diabetic” when I was 30 years old. Before those words were spoken, I already knew. You see, diabetes runs in my genes. I have family members managing diabetes—or worse, lost to it. So, no, it wasn’t a shock to hear those words. It was more like confirmation of the inevitable, a shadow I had been waiting to confront.

But inevitability has a way of prodding us toward change. A few years later, a fasting blood sugar test declared I had crossed the line. I was now diabetic. This time, the quiet acceptance was replaced with something else: resolve. It was time to act.

Photo by Victor Freitas on Unsplash

I signed up with a nutritional coach to overhaul my eating habits, but I didn’t stop there. A few months later, I bought my first pair of dumbbells - a pair of 3kg dumbbells.

Fast forward to today, and my collection of weights has grown far beyond that humble pair. I have a small collection of basic equipment—barbells, resistance bands, and even dumbbells that weigh as much as 30 kg. But the real transformation was not just in my growing collection of equipment. It was in me.

The Silent Hero of Blood Sugar: Muscle

Let’s talk science. Strength training does something magical for your body, especially when it comes to managing blood sugar. Muscles act like a sponge for glucose. When you engage them through strength training, they can take up glucose from your bloodstream without needing insulin. This process is called insulin-independent glucose uptake.

In simple terms: more muscle = better blood sugar management. And for someone like me, with a family history of diabetes looming large, this was nothing short of revolutionary.

Scientific studies back this up. Research published in the Journal of Endocrinology and Metabolism has shown that even moderate increases in muscle mass can significantly improve insulin sensitivity. And it’s not just your blood sugar that benefits. Your whole metabolic system becomes more efficient.

But Wait, Won’t I Bulk Up?

I get it—there’s a fear that picking up weights means waking up one day looking like Arnold Schwarzenegger. I had the same fears myself when I started out. Let me assure you: that is a myth. Women have lower levels of testosterone, the hormone primarily responsible for muscle growth. Instead of “bulking,” what you’ll notice is sculpting.

Here is what happened to me: The scale showed my weight going up, which bothered me at first, but I noticed my waist was smaller. Soon enough, I began to see my abdominal muscles, which had been hidden for most of my adult life. My clothes fit better. I wasn’t getting bigger; I was getting stronger.

Muscle is denser than fat, which means it weighs more but takes up less space. So even if the number on the scale nudges upward, your reflection in the mirror and the way your favourite jeans fit will tell a different story.

Strength Training: Beyond Blood Sugar

Managing diabetes was the catalyst for my strength training journey, but the benefits extend far beyond that. As women, we lose muscle mass as we age, starting as early as our 30s. This process, called sarcopenia, contributes to reduced mobility, higher risks of falls, and diminished quality of life. Strength training helps combat this, preserving and even building muscle well into later years.

It also improves bone density, which is crucial in reducing the risk of osteoporosis—a condition disproportionately affecting women. And let’s not forget the mental health benefits.

There is something undeniably empowering about lifting weights. It teaches you resilience, grit, and the understanding that you’re capable of much more than you thought.

Strength Training Matters Even More For Women

Today, we know that hormones play a significant role in blood sugar regulation and diabetes management for women. But for decades, women were excluded from clinical trials. The solutions we rely on to manage diabetes were not designed with women in mind. This gap—the lack of sex-specific health solutions—is one of the driving forces behind Notes to Selfe - the publication where I share insights on how to grow your wealth by investing in opportunities that close the gaps in women’s health. And while we work on spotlighting and funding these innovations, we can (and should) take charge of our health right now. Strength training is one of the simplest, most effective ways to do this.

How to Get Started When You’re Busy

I know what you are probably thinking: This all sounds great, but where do I find the time? As a busy professional, I asked myself the same question. Philipp once shared what I now call the No-Excuse Flywheel—a simple yet effective strategy that eliminates the barriers to getting started. Building on that, here’s what worked for me::

1. Start Small: You don’t need elaborate equipment or a gym membership. I started with a pair of dumbbells (3–5kg is a good starting point) and carved out 15–20 minutes a few times a week.

2. Incorporate It Into Your Routine: Do a quick session while dinner is in the oven or between virtual meetings. Strength training doesn’t need to happen in a gym to be effective. I carved out 20 minutes 3x a week in those early days to build the habit.

3. Follow a Plan: Download a beginner-friendly app or follow online videos. Having a plan takes the guesswork out of what to do.

4. Prioritise Consistency Over Perfection: Even two 20-minute sessions a week can make a difference. Build the habit first; intensity can come later.

A Call to Action for Women’s Health

Strength training has transformed my health, but more importantly, it has given me agency over my body and future. As women, we often prioritise everything and everyone else before ourselves, but taking care of your health is not selfish—it’s necessary.

Your first step could be as simple as picking up a dumbbell. What’s stopping you?

Take care,

Maryann

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The 33% discount for working 1:1 with me is available until December, 24th. It is valid for a 3-month program.

2 more open spots.

Follow the link to the package, where you find details about the program, if you are interested.

Use the code FITFOR2025 to redeem the discount.

Enjoy the holiday season,

Philipp