We’re Redefining The Meaning Of Strength & Women’s Health

Every decade, society has a changing opinion on women’s bodies—and has offered a slew of (rather destructive) advice on achieving the best one. The 70s were all about quick weight loss and appetite suppressants, the 80s glorified cardio to “shape-up,” the 90s revered a waif-like skinniness, and the 2000s wanted it all (curvy yet slim) by promoting low-fat, low-carb. Each phase was driven by vanity and with no regard to physical, and especially mental, health. But the conversation is changing.

Over the last several years, we’ve seen women begin to fill up their plates, pick up the heavy weights, and step into their power. This was on full display during the 2024 Olympics. We witnessed women performing at the top of their game (bringing home 26 gold medals), acknowledging and honoring their mental health (thank you, Simone Biles), and lifting up their peers (looking at Katie Ledecky and Ariarne Titmus). 

At mindbodygreen, we believe that cultivating strength lays the foundation for a long, healthy, and joyous life. It’s not about what we have to lose anymore; it’s about what we have to gain. Gaining muscle—growing stronger—requires a lot of inputs, including how you fill your plate.  

Although much of the nutrition advice over the years has focused on severely restricting food intake, it’s not possible to grow in a deprived state.  

“When you think about the world of calorie restriction or calorie-based diets, the goal is not to hit that threshold—and it makes us feel guilty and shameful when we do surpass it,” says clinical nutritionist Kelly LeVeque. 

Protein is one of the biggest nutritional inputs LeVeque works with her clients on. 

“Protein is finally having the moment it deserves when it comes to building a strong resilient, balanced body,” asserts LeVeque. Because no matter your lifestyle, we all need the same nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.  

“When I think about what strong women are doing, they are not only focused on the attainment of the things their body needs [hours off your phone, time in nature, sleeping well], they're focused on getting those essential amino acids,” says LeVeque

And that means being intentional about including high-quality protein on the plate (think lean red meat, poultry, seafood, and dairy). 

Eating protein is also one of the two main stimulants for muscle protein synthesis—the creation of new muscle tissue. The other is strength training. 

Lifting, pulling, or pushing heavy things is needed to build lean muscle and strength, and it’s truly the only way to build muscle after menopause. (Whereas excessive cardio paired with a calorie deficit often results in muscle breakdown). 

“One of the most important things we need to start recognizing that mental health is physical health,” says psychiatrist and functional medicine practitioner Ellen Vora, M.D. “The brain is a piece of flesh and organ, living in the conditions of our physical body. If we are inflamed, tired, or deficient in certain nutrients or calories, all of this will impact our body and directly impact our brain. And that can show up as mental health.”

Vora emphasizes that physical health (strength, lifting heavy, gaining muscle) creates the conditions needed for better mental health. 

It’s possible to get stronger at any age. 

“Mid-life women are often sandwiched between societal pressures and expectations, caregiving, family commitments, and community. Working on ourselves is last—or not even on—our to-do list,” says Suzanne Gilberg-Lenz, M.D., author of The Menopause Bootcamp. “But there is always time for us to improve. Sometimes we need our asses kicked to pay attention to ourselves.”

“I see that often as a practicing M.D. and a menopausal woman,” says Gilberg-Lenz. “The way we navigate these challenges [of menopause] is often how we develop a sense of our own strength. We made it. We survived. And we maybe even thrived. Any time we learn, we can grow. And anytime we're committed to our healthspan is the right time.”

And now, many teenagers also believe it’s the right time to approach healthy aging. Recently, a survey of 550 13 to 17-year-olds in the U.S. was conducted to understand perceptions of aging. Surprisingly, 42% of this group cited fear of physical limitations of strength as a primary fear of aging and 64% said their first steps to combat aging would be eating healthy and exercising.  

So is a strong woman defined by how much weight she can lift? How lean she is? What percent of her body mass is muscle? Our answer (and the answers from our experts) is a resounding no.

It’s true that gaining physical strength and building muscle mass will be one thing in life you won’t regret. But those physical feats look different for everyone—all bodies can’t (and shouldn’t) be molded to a single standard. Instead, a strong woman comes in many forms. Our experts agree that it often stems from learning to love the process of self-discovery. 

A strong woman “Is one who is willing to just show up for herself and others—and you most authentically show up for others when you care for yourself,” says Gilberg-Lenz.

A strong woman “Is one who is grounded in self-acceptance and self-love, who navigates the world with curiosity, connection, and collaboration. She is one who feels connected to her intuition and magic and lives in that unapologetically,” says Vora.

A strong woman “Is one who sets boundaries for herself. She is constantly getting to know herself and asking questions to help define what she needs,” says LeVeque.