100 reasons to strength train as a parent.
As a chiropractor in Ottawa, I have countless patients who want to get healthier. One of the #1 things I recommend is strength training. Here are 100 solid reasons why strength training is a game-changer for an active parent:
Performance & Sports Benefits
Increases power for your sport (whether it’s hockey, golf, or tennis).
Improves endurance so you don’t gas out before the game is over.
Enhances balance and coordination, reducing embarrassing wipeouts.
Strengthens joints and ligaments to handle quick pivots and stops.
Boosts speed, so you can keep up with younger competition.
Reduces risk of overuse injuries common in recreational sports.
Helps maintain an explosive first step in any sport.
Improves grip strength—great for everything from golf swings to opening jars.
Keeps your reaction time sharp for fast plays.
Helps you recover faster between games.
Parenting Superpowers
Makes lifting kids easier (because they only get heavier).
Reduces back pain from endless kid-wrangling.
Helps you carry a sleeping child up the stairs without collapsing.
Prepares you for impromptu piggyback rides.
Strengthens your shoulders to survive toddler tantrums without injury.
Makes playing on the floor (and getting up again) way easier.
Helps you win spontaneous wrestling matches with your kids.
Builds endurance for chasing after toddlers who escape in public places.
Gives you the stamina for endless rounds of tag.
Keeps you from groaning every time you bend over to tie a shoe.
Longevity & Aging Well
Keeps you independent and mobile as you age.
Builds bone density to fight osteoporosis.
Reduces fall risk as you get older.
Helps prevent muscle loss that naturally happens with aging.
Keeps your posture strong and upright.
Maintains brain health by improving blood flow.
Helps prevent frailty so you can keep doing the things you love.
Ensures you can still play your sport in your 60s and beyond.
Helps maintain confidence in movement as you get older.
Makes everyday activities easier so aging doesn’t feel like a decline.
Injury Prevention & Recovery
Strengthens weak areas that often get injured.
Reduces knee pain by improving muscle support.
Prevents back pain by reinforcing core strength.
Helps shoulder stability to avoid rotator cuff issues.
Improves ankle and foot strength for better movement.
Reduces risk of ACL tears by strengthening the surrounding muscles.
Speeds up injury recovery if something does happen.
Teaches your body how to absorb impact more efficiently.
Improves mobility, making you less stiff.
Helps avoid compensations that lead to chronic pain.
Metabolism & Body Composition
Increases muscle mass, which helps burn more calories at rest.
Keeps weight management easier without extreme dieting.
Helps prevent the dreaded “dad/mom bod” creep.
Reduces visceral fat, which is linked to health issues.
Improves insulin sensitivity, reducing risk of diabetes.
Helps regulate appetite and cravings.
Prevents weight regain after dieting.
Keeps metabolism higher as you age.
Helps maintain a healthy body fat percentage.
Improves waist-to-hip ratio for better overall health.
Mental Health & Mood
Reduces stress—lifting weights is therapy with iron.
Releases endorphins, boosting your mood.
Improves resilience to everyday life stressors.
Helps fight anxiety and depression.
Increases self-confidence in how you look and move.
Teaches discipline and consistency that carries into other areas of life.
Provides a sense of accomplishment.
Helps you feel more in control of your body.
Enhances focus and mental sharpness.
Reduces mental fog and improves clarity.
Energy & Productivity
Increases daily energy levels.
Reduces the afternoon slump.
Helps you keep up with a busy work and family schedule.
Improves sleep quality, leading to better recovery.
Enhances productivity at work.
Makes it easier to wake up early without feeling sluggish.
Provides a positive routine that helps manage time better.
Strengthens your ability to handle long workdays.
Prevents burnout by giving you an outlet for stress.
Improves your overall sense of well-being.
Lifestyle & Daily Function
Makes shoveling snow in Ottawa winters way easier.
Helps with yard work and home maintenance without pain.
Prepares you for moving heavy furniture when needed.
Allows you to enjoy hikes, biking, and outdoor activities.
Makes walking long distances feel effortless.
Reduces aches and pains after long car rides.
Improves posture while working at a desk.
Helps you lift heavy grocery bags in one trip.
Keeps you feeling young and capable.
Helps with DIY projects without tweaking your back.
Family & Social Benefits
Sets a healthy example for your kids.
Encourages family fitness activities.
Helps you stay active in family vacations.
Creates opportunities to bond over workouts.
Increases your ability to be present and engaged.
Keeps you strong for years of grandparenting (in the future!).
Helps you be a more active role model.
Gives you the stamina for social outings and events.
Makes you more confident in social situations.
Helps you keep up with younger friends in sports.
General Health Benefits
Lowers blood pressure.
Reduces risk of heart disease.
Strengthens the immune system.
Improves cholesterol levels.
Helps regulate hormones.
Reduces inflammation in the body.
Increases lung capacity and oxygen efficiency.
Improves circulation, reducing cold hands and feet.
Helps with digestion and gut health.
Extends lifespan so you can enjoy more years of activity.
Strength training isn’t just about lifting weights—it’s about making life easier, pain-free, and more enjoyable. Whether you want to dominate in your rec league, keep up with your kids, or just feel stronger day to day, it’s worth the effort! If pain or injury are holding you back, let us know - we can help.