Building Strength is Self-Care

Here’s a weird little fact: our grip strength (how powerful our hands and forearms are when gripping an object) significantly predicts our long-term health outcomes.  So literally, our strength can be a crystal ball for our life.  I typically do not ascribe to the “strong Black woman” archetype because it can be more hurtful than helpful.  However, this type of strength–this physical, muscular strength–is built different.

I remember the first time I noticed my muscles getting bigger and stronger.  I had finally gotten consistent in the gym and my yoga practice.  I was not an athletic or sporty kid, so regular, intentional exercise was not something that I started doing until adulthood.  And, I mostly started doing it because I was recommending it to others, and I really hate being a hypocrite.  But, it turns out that regardless of what age you start, you can build noticeably stronger muscles that hold more power–which is really cool.   I am glad that more and more women are learning how crucial muscle mass is for long-term health and are no longer eschewing lifting weights for fear of “bulking up like a man.”

Dr. Amy testifying at a public hearing in the Missouri House of Representatives.

I am also delighted by what I have seen more frequently in popular culture about another type of building strength–the strength of vulnerability. Vulnerability is the bravery to show your realest self–open, honest, and imperfect–particularly when there is no assurance of acceptance. It is authenticity on 100. While this idea might seem scary, vulnerability is often the key to deeper connections with yourself and others, a more satisfying and fulfilled life, and incredible personal empowerment. When you are able to share your lived experiences and knowledge from a place of vulnerability, then they have the power to be heard by others and change narratives. In the domain of advocacy, it is well-known that data tells, but stories sell when trying to bring about change. Having the strength to share your story as testimony in a local or state political hearing on an issue that matters to you, or talking with a manager at work about what is going on, can be the change-making difference. And as is the case with most things, the more you practice, the easier it gets.

And for the coolest combination, when you work on your physical strength, your mental power often grows, too. Weight lifting, even using just the weight of your own body for resistance, can improve self-esteem, confidence, and symptoms of depression and anxiety. So, when you strengthen your body, you also increase your capacity for meaningful vulnerability. If you have never done any weight or resistance training, it is not too late! Truly just bodyweight exercises can go an incredibly long way. There are so many resources online for this that I am not going to link any, because a Google search can provide a plethora of options. Start small and build up. Even starting with simple power posing can have benefits on your body and your mind!

Remember, prioritizing yourself is a revolutionary act, and small steps can have a profound impact. Let’s commit to thriving unapologetically—individually and together. Stay tuned for more tips and inspiration in the months ahead!

In solidarity,

Dr. Amy

This is part of Dr. Amy's Self Care Is Political Warfare series. Read the entire series here!