A woman's strength comes from within, but when she's also strong on the outside, she's truly unstoppable. There's nothing more powerful than a woman who recognises her worth and crushes her workout, and oftentimes one leads to another: when you accomplish your fitness goals in the gym, outdoors, or at home with nothing but a 10-pound dumbbell [1], you're reminded of your ability to . . . well . . . kick butt at life.
POPSUGAR asked women from almost every walk of life — Olympians, personal trainers, nurses, creatives, businesswomen — why staying active is important to them. You'll be surprised by what they all had in common and how much empowerment they've found along the way.
These Women Work Out For Mental Health and Mindfulness
"Working out is undoubtedly the best, and sometimes most dreaded, part of my day. Balancing graduate school, work, and my personal life takes a lot of energy, and I've noticed that continually exercising has been the only way to maintain those energy levels. It's also the only time in the day where I can practice mindfulness, feel confident, and check something off the list that's just for me. It really improves the choices I make."
-Madeline, 23, Ithaca, NY, project associate at Cornell Health and research assistant
"Not only does working out and maintaining a healthy lifestyle make me feel good physically, but it's essential for me mentally. I need to move in order to think clearly and to destress. Staying active has been proven to help brain health [3] as you age. This is obvious when I see my grandparents: they're in their 80s and fill their schedules with walking, yoga, line dancing, and Tai chi. They're as sharp as a tack!"
-Natalie Coughlin, 36, San Francisco, Olympic swimmer [4]
"I work out consistently for my mental health more than anything else. I feel a noticeable difference between when I'm active and when I'm not. I just feel more mental clarity and serenity when I'm consistently active."
-Allie, 22, Washington, DC, graphic designer
"I'd say I like working out because it gives me peace of mind to prepare for my day or recuperate afterwards. It also helps me sleep at night!"
-Lizzy, 24, Brooklyn, journalist
"The short answer is that I work out because it makes me feel good. The long answer is that I work out to help keep my anxiety in check and to clear my head. It gives me an opportunity to channel my intense emotion and spiraling thoughts toward something that's actually productive. Whenever I get in a funk or I'm really upset, I go for a run."
-Kristin, 23, Victoria, TX, NYU graduate student
"Working out keeps me grounded. I'm a morning sweat person, so doing it first thing in the morning before the sun even comes up gives me the opportunity to start every single day by giving back to myself with a moving meditation. For me, it's therapy. Afterward, I feel more calm, and prepared for anything that comes my way . . . starting with coffee."
-Emily Abbate, 30, New York City, fitness writer [5] and Hurdle podcast host [6]
These Fierce Females Said One Reason They Work Out Is For Their Loved Ones
"Movement, play, fitness, competition . . . these things make my world go round, and more importantly, they allow me to be a better me for my loved ones. To me, staying active is a must, it's nonnegotiable. I want to live a long, healthy, happy life, and staying strong and healthy will better allow me to do that. I want my children to prioritize self-care and to foster a deep sense of connection to themselves; this comes with a sincere focus on the body, mind, and spirit."
-Kerri Walsh Jennings, 40, Los Angeles, Olympic volleyball player and cofounder of p1440 [7]
"I have to stay active for my two kids. It's so important to be healthy because they look at you, and it shows them future lifestyle choices."
-Faye, 33, Joshua, TX, community volunteer member and office manager
These Women Turn to Fitness to Feel Stronger or Combat Health Conditions
"I work out because it's essential for my mood and digestion. When I don't work out, I'm irritable, have low energy, and am full of negative, disempowering thoughts. Also, my digestion is so much better when I'm active. A third benefit is no pain during menstruation. Being active during the month, along with clean eating, helps with that."
-Sam, 32, Los Angeles, certified integrative nutrition coach
"I had two back surgeries and always suffered from a bad back. About two years ago, as I was planning a trip to Spain for my nephew's wedding, I decided to lose some weight and get toned. Little did I know that after six months of working out every day, I not only lost weight and got some muscles, but my back started feeling so much better. I am back to playing tennis, and I incorporate some sort of workout daily."
-Behnoosh, 57, Naples, FL, business analyst
"For me, the most important reason for staying active is that it helps me manage my Fibromyalgia [8]. If I neglect my yoga practice, I immediately have pain flare-ups all over my body, not to mention, daily stressors seem to be compounded when my body hurts. Yoga allows me to take time for myself, to tune into what my mind and body needs, and to tune out the demands of my busy life."
-Kerri Verna, 44, West Palm Beach, FL, creator of Beach Yoga Girl [9]
"Working out, for me, is about keeping myself mentally healthy as well as physically. I'm almost always in a better mood after a run or a fun workout class, and I love feeling stronger and just better about myself in general when I'm working out consistently."
-Emily, 24, Bergen County, NJ, registered nurse
Many Women Attributed Their Active Lifestyles to Childhood Sports
"I'm fortunate to have grown up in a family that places a high value on physical fitness and exercise, so I've been active my entire life. My routine did change slightly when I became a professional snowboarder, as I began doing workouts that more closely catered to the muscle groups that I utilize most when I'm competing. I'm fortunate in that I don't solely tie my workouts to snowboarding, so I know that even when I do decide to move on from this sport, I'll continue making exercise a priority. I love the feeling both during and after a good workout and the satisfaction of knowing that I'm taking care of my body in the best way possible."
-Arielle Gold, 22, Steamboat Springs, CO, Olympic snowboarder [10]
"Growing up as a dancer, exercise was always a part of my life. For me, it is such a vital part of being the best version of myself. When I am working out in a joyous, challenging way, I am more mentality, spiritually, and emotionally healthy and that holistic impact is so important to me."
-Simone De La Rue, 44, Los Angeles, celebrity trainer and creator of Body by Simone [11]
"Working out is one of my biggest passions. I love challenging my body and my mind by pushing myself to new limits every time I step into the gym. I am a very competitive person and ever since I gave up collegiate volleyball, I have looked to strength training and powerlifting to allow myself to compete against myself each day. It's my favourite part of my day because it allows me to focus on myself and forget about all of the other chaos going on around me."
-Bailey, 21, Minnesota, certified personal trainer [12] and nursing student
"I grew up dancing. When I got to college, I realised I didn't want to compete professionally, but I still wanted dance to be a major part of my life. After a few years of not dancing on a regular basis and trying to supplement it with other types of physical activity, I realised how much I missed it. I started going to Zumba regularly, and now through my gym, I go to at least four different types of dance fitness classes a week. It feels so good to be back!"
-Mariel, 25, Cambridge, MA, tutor and graduate student
"As a kid, I was always active whether it was dance, lacrosse, tennis, or golf. You name it, I did it. When I went to college, I wasn't really sure how to continue my fitness let alone stay healthy. I wanted to get leaner and stronger, so after trial and error, I joined a Pilates studio near home. It's honestly the best decision I've made."
-Samantha, 23, Horsham, PA, merchandising
Self-Care and Self-Love Are a Big Part of Working Out For These Women
"Eating clean and working out has been a long, beautiful journey, and it's become a big priority in my life! We have bodies and minds that carry us every day, so it's important we take care of them. Eating healthy and working out is self-care, just as bubble baths and face masks are, too!"
-Laurie Hernandez, 18, Old Bridge, NJ, Olympic gymnast
"I used to think of staying active as a way to burn calories and indulge in foods without [major] health repercussions until about a year ago, when I faced an onslaught of online abuse, mostly targeting me for being a Muslim American woman working in tech. In order to deal with the personal stress, working out regularly became a mechanism that helped me gain control of my body and mindset. It was a time just focussed on me. Now, staying active is just one way for me to feel like I've completed something each day that is good for me and that gives me that much more control and feelings of success."
-Olinda, 30, San Francisco, partner at Twitter
"Fitness is a form of self-love for me, a space in my day dedicated to creating more inner and outer strength. It also significantly attributes to my mental health and allows me to transform the way I think day to day. The way I view fitness has dramatically changed over the last decade. I no longer see it as something that can just transform and shape my body, but I see it as a vital tool in life to keep my mind, body, and soul in balance."
-Rachael Finch, 30, Sydney, Australia, fitness influencer and creator of Body By Finch [13]
"When I'm clipped into the bike, I decide that I want to be proud of myself, and every action I take on my ride sends me in that direction. My true self, or rather my superhero self, gets validation within. I have a purpose. I do what feels authentic. I love and trust myself."
-Tara Lyn Emerson [14], 35, Los Angeles, certified personal trainer