In addition to my work as a nutrition and wellbeing coach, I also work as a senior analyst in an energy company. Recently, as part of my company’s Health & Wellbeing initiative, I was invited to share my personal experience of starting a weightlifting journey and how it has positively impacted my mental and physical health. Below, I’ve answered some of the questions I received, reflecting on how strength training has helped me build balance and resilience in my busy life.
When did you start your weightlifting journey? And Why?
I joined a gym around 2015 and got myself a personal trainer who introduced me to the main lifts—back squat, deadlift, bench press, and overhead press. Later, he began teaching me the foundational movements for the Olympic weightlifting: clean, split jerk, and snatch. Starting a weightlifting journey was primarily inspired by my coach, who was passionate about the sport himself.
I fell in love with the Olympic weightlifting because it’s a perfect blend of technique and strength. Each movement requires thousands of repetitions to master, demanding patience and dedication. The nature of the sport forces you to be fully present; if you’re not, you’ll either miss the lift or risk injury. For me, weightlifting has become a form of meditation. It grounds me and has taught me to be more present in the moment.
I’m also passionate about powerlifting, which includes the deadlift, squat, bench press, and overhead press. My favourite lift is the deadlift because it’s just you against the barbell—no one can help you lift it but yourself. It’s an incredibly empowering experience.
What benefits have you found this has had to your mental and physical health?
Before I joined the gym, I used to suffer from severe lower back pain, which started when I was about 20 years old. Sometimes the pain was so bad that I couldn’t get out of bed. The pain would come and go randomly, but since I started my weightlifting journey, I haven’t experienced it again. I believe the pain may have been due to a lack of muscle strength.
Weightlifting has made me feel stronger both physically and mentally. I enjoy combining cardio with weightlifting, with my favourite workout being deadlifts and burpees. For example, I set a 10-minute timer and do a ladder workout: start with 1 deadlift and 1 burpee, then move to 2 deadlifts and 2 burpees, and so on. I see how far I can get in 10 minutes. It’s challenging, and during the workout, I often question my choices—but it’s a great opportunity to practice self-talk. How you speak to yourself during exercise matters. Are you shaming yourself, or are you encouraging yourself?
Of course, there’s also a darker side to fitness, and I’ve experienced that too—obsessiveness and eating disorders. There were times when exercise felt like a punishment rather than a way to care for my body, and food became something I feared instead of enjoyed. I’m grateful to say that those struggles are behind me now. I’ve learnt to approach fitness with balance and self-compassion, seeing exercise as something that brings joy and strength and food as both fuel for my body and something I genuinely enjoy. It’s been a journey, but now both are simply parts of my life, bringing pleasure and balance rather than stress or control.
Is it something that anyone can get involved in?
Absolutely! You can start a weightlifting journey on your own by watching tutorials online, but I’d highly recommend finding a coach, especially for the Olympic weightlifting. Proper technique is very important for both safety and progress. Starting a weightlifting journey doesn’t require a lot of prior experience—just the willingness to learn and take things step by step.
What advice would you give to someone hesitant to start weightlifting or any fitness journey/sport?
Start small and don’t overthink it. Everyone begins as a beginner, and it’s perfectly normal to feel uncertain or intimidated at first. Remember, you don’t have to be “fit” to start—starting is how you become fit.
Focus on learning the basics and building a strong foundation. When I first started my weightlifting journey, I worked on mastering technique before trying to lift heavy. If you can, invest in a coach or attend a beginner-friendly class; they can help you feel more confident and reduce the risk of injury.
It’s also important to find an activity you enjoy. Whether it’s weightlifting, running, yoga, or a team sport, the best form of exercise is one you look forward to doing.
Be kind to yourself throughout the process. Progress takes time, and it’s okay to have days when you’re not motivated or things don’t go perfectly. Celebrate small wins and remember that consistency matters more than perfection.
Lastly, pay attention to how you speak to yourself. Encourage yourself instead of criticising—fitness is about building a stronger, healthier version of you, both physically and mentally. You’re stronger than you think, and every step forward is worth it.
If this resonated with you and you’d like support on your health and wellbeing journey, I’m here to help.
Lots of love
Simona xx
