The Crucial Role of Strength Training for Gut Health
If you’ve been following my blogs for a while, you will know that I love looking at the way in which movement supports our health both inside and out. Recently this has brought me onto a subject which is currently widely debated, namely our gut health.
From bloating, to sluggish digestion, to that “off” feeling you can’t quite explain, gut issues can affect your mood, energy, confidence and even your motivation to move. Whilst food definitely plays a huge role, there’s another piece of the gut-health puzzle that often surprises people:
strength training.
Yes, resistance training isn’t just about training your muscles. It is helping your gut, too. Let me explain why this kind of movement has been such a game-changer for so many of you, and why I want to make it part of your routine.
Strength training helps reduce inflammation – which your gut feels immediately
When you first start focusing on strength, you will notice something unexpected: your digestion feels better. You might suddenly realise you’re not feeling as puffy, bloated or uncomfortable. It turns out this isn’t a coincidence.
Strength training helps your body regulate inflammation – something many gut issues stem from. As you get stronger, your body becomes better at managing stress, blood sugar and recovery. And your gut feels calmer and more steady throughout the day.
Better Blood Flow = Happier Gut
One thing we often forget is that exercise affects every system in our body. When we move through a workout – lifting, pushing, pulling – we’re encouraging healthy blood flow everywhere… including the digestive tract and so as a result we are supporting our gut. Better circulation means better nutrient absorption, a stronger gut lining and a more efficient digestive process.
Building muscle is huge for blood sugar and energy
Have you noticed since you have been training more consistently that your energy feels more balanced and you have less peaks and dips throughout the day? More muscle means your body handles glucose better, which helps support a thriving microbiome. It’s one of those benefits you don’t see but you absolutely feel.
Strength Training Helps Manage Stress (and your gut always knows when you’re stressed)
How do you handle stress? The tightness, the bloating, the “off” feeling are common symptoms of stress in the body due to the connection between the gut and the brain. What’s happening emotionally shows up physically.
Strength training has become one of my go-to tools for managing stress. Even a 20-minute circuit helps me reset, breathe and release tension. When I’m consistent with my training, I feel the difference in my digestion almost immediately. Calmer mind, calmer gut.
Core Work Isn’t Just About Abs – It Supports Digestion Too
We do a lot of functional core work in my classes, and it’s not just for stability and strength. Moves like planks, dead bugs, and crunches help stimulate the digestive organs and support healthy mobility too.
Plus, a stronger core improves posture and helps you breathe more deeply – two things that make digestion smoother (and often more comfortable!).
Strength Training Supports a More Diverse, Resilient Microbiome
This one still amazes me. Research shows that active people – especially those who engage in resistance training – tend to have a more diverse gut microbiome. And diversity is key for:
- Immunity
- Inflammation control
- Digestion
- Mood
So every time you show up for your Circuits you’re not just getting physically stronger – you’re supporting a healthier, more balanced gut environment.
How I Recommend Getting Started
If you’re looking to support your gut through movement, here’s what I’ve found works best:
- 3-4 strength-based circuits per week
- A mix of upper body, lower body and full body – incorporating core work
- Exercises that feel doable but still challenge you
- Consistency over intensity
You don’t need super heavy weights or long workouts. You just need to show up for yourself, even in small ways.
That’s exactly why I built Caroline’s Circuits – strength training workouts that you can fit into busy days, and that support your body far beyond the workout itself.
My Final Thoughts
Your gut plays such a huge role in your overall wellbeing, and strength training is one of the most powerful (and empowering) ways to support it.
So next time you pick up your dumbbells, know this: you’re not just building strength. You’re creating a healthier, calmer, more resilient gut – and a more energised you.
As always — any questions, get in touch.
Caroline x
