Adele, a name synonymous with soul-stirring music and powerful vocals, became a beacon of inspiration not just through her songs, but through her personal transformation. The world watched as the Grammy-winning singer shed 100 pounds over the course of two years, but the journey was more than about weight loss — it was a reclamation of control over her body and mind.
What led Adele to embark on such a significant transformation? While many were captivated by her slimmed-down appearance, Adele’s story isn’t simply one of physical change. It is one of mental fortitude, strength training, and emotional healing. Her approach was never solely focused on weight loss; instead, it revolved around a broader goal: becoming physically strong so that she could feel emotionally strong as well. Through this process, Adele discovered not just the benefits of a muscle-focused routine, but the calming, stress-relieving impact it had on her psyche.
The Root of Adele’s Weight Loss Journey
In an emotional conversation with Oprah Winfrey, Adele shared that her struggles with anxiety were what initially motivated her to seek a solution beyond traditional methods. Going through a difficult divorce, she suffered from debilitating anxiety attacks that severely affected her emotional and physical well-being. As Adele herself explained in 2021 during an interview with British Vogue, “When I was working out, I didn’t have any anxiety”.
This realization was pivotal. Adele’s goal wasn’t to lose weight for appearance’s sake. Instead, she sought to strengthen her body physically, believing that if she could make her body strong, her emotions and mind would follow suit. Thus began her journey into strength training, a path that would eventually change her life. Through this routine, Adele came to recognize that fitness wasn’t just about building muscles, but about rebuilding her emotional resilience.
Adele’s physical routine was guided by her trainer and centered around strength training exercises. She began with light weights and progressively moved up to lifting 160-170 pounds. As she continued to train, her body grew stronger, and so did her confidence and emotional stability.
How Strength Training Alters the Body and Mind
The benefits of lifting weights are undeniable — both physically and emotionally. While many people associate exercise with weight loss, the true advantages of strength training extend beyond fat burning and muscle building. Strength training, particularly for those in their 30s, 40s, and 50s, has been shown to reverse many of the negative impacts of aging, providing both short- and long-term health benefits.
Dr. Gabrielle Lyon, a physician and author of Forever Strong, emphasizes that strength training should be a cornerstone of any wellness regimen, particularly for those over 50. She explains that lifting weights enhances not only physical strength but also mental clarity and emotional regulation.
The Physical Health Benefits
-
Improved Blood Sugar Regulation: Strength training enhances the body’s ability to regulate blood sugar by converting carbs into fuel more efficiently. This reduces the risk of conditions such as type 2 diabetes, which is linked to poor blood sugar management. Studies indicate that strength training can reduce diabetes risk by 65%.
-
Lower Cholesterol: Muscle mass plays a crucial role in burning fatty acids, and even at rest, muscles can help lower bad cholesterol levels in the body. This metabolic boost occurs because muscle tissue is inherently more active, even when you’re not moving.
-
Better Immune Function: Strength training releases a variety of small proteins and peptides that travel through the bloodstream to enhance immune function, lower inflammation, and improve brain function. This makes individuals who engage in regular strength training less prone to illness and better able to recover when sick.
-
Enhanced Metabolism: It is well known that muscle burns more calories than fat, even when at rest. This is why building muscle is a key factor in weight management, as it helps regulate calorie expenditure more effectively. Research from Texas A&M supports this, showing that women who incorporate strength training into their routines triple their weight loss compared to those who rely solely on diet.
The Emotional and Psychological Benefits
Beyond the physical, the emotional rewards are profound. As Adele experienced firsthand, strength training has a direct impact on mental health, particularly when it comes to managing stress and anxiety. Muscle contraction during lifting releases a host of biochemical compounds that have been shown to elevate mood, reduce anxiety, and improve emotional stability. One study even found that strength training could improve mood by 370% over the course of 12 weeks.
Adele’s journey proves that physical strength is directly linked to emotional strength. When she dedicated herself to lifting weights, she found that the process not only reshaped her body but also restored her mental clarity. This process made her more grounded and emotionally resilient, enabling her to better cope with life’s challenges, including the aftermath of her divorce.
Strength Training for Beginners: A Guide to Getting Started
You may wonder, could this kind of transformation happen to anyone? The answer is yes — with the right mindset and commitment, anyone can experience the life-changing benefits of strength training.
Starting with something as simple as 15 minutes of total-body resistance training three times a week can lead to impressive results. Research shows that older adults who incorporate strength training into their routine can see a 37% increase in muscle strength after just 12 weeks of consistent effort.
Here’s how to get started:
-
Start Slow: Begin with light weights or body-weight exercises to get your muscles accustomed to the routine. You don’t need to go heavy immediately — gradual progression is key.
-
Focus on Major Muscle Groups: Aim to work all major muscle groups at least two to three times per week. This helps in balanced muscle development, ensuring that no muscle group is overworked.
-
Gradually Increase Weight and Intensity: As your body gets stronger, you can progressively increase the weight and intensity of your workouts. The goal is to challenge your muscles so that they grow stronger over time.
-
Consistency Is Key: It’s not about doing a single intense workout; it’s about consistency. Aim to make strength training a habit, and you will see significant improvements in your physical and emotional health.
Protein-Packed Meals for Muscle Growth
As Adele’s journey illustrates, building muscle isn’t just about lifting weights — nutrition plays a crucial role. In particular, protein is essential for muscle repair and growth. Adele continues to enjoy her favorite foods, such as Big Macs, but she also incorporates healthier, high-protein meals into her diet to fuel her muscles.
Dr. Gabrielle Lyon recommends consuming at least 30 grams of protein per meal to build muscle efficiently. Some quick and easy protein-packed meal ideas include:
-
Breakfast:
-
1 egg
-
1/2 cup cottage cheese
-
3 oz. ham
-
Any extra veggies or additions for added nutrients
This meal delivers around 31 grams of protein, setting you up for the day with a solid foundation for muscle repair.
-
-
Lunch:
-
4 oz. chicken breast
-
Salad with mixed greens, veggies, and a light dressing
This meal provides about 30 grams of protein and is a great option for a balanced, muscle-supporting lunch.
-
-
Dinner:
-
3 oz. steak
-
A serving of shrimp or other lean meats for additional protein
This meal gives you about 25 grams of protein, perfect for evening muscle maintenance.
-
Bonus: High-Protein Snack Idea
One simple, high-protein snack idea is a Protein Pudding, which includes ingredients like Greek yogurt, protein powder, and chia seeds. It’s not only delicious but also provides 31 grams of protein per serving — an excellent post-workout snack or breakfast option.
Adele’s Message on Balance
During a 2024 concert in Germany, Adele addressed the importance of balance in life. She shared with fans that she might be stepping away from performing for a while, as she wants to enjoy the new life she’s built. Her message was clear: “Be kind to yourself,” she advised, “go slow, put your phone down and laugh out loud at every opportunity.”
Adele’s words underscore the importance of self-love and balance. As she continues to inspire others through her journey, she reminds us all that while it’s great to feel strong and healthy, it’s equally important to appreciate the process, celebrate your growth, and prioritize mental well-being over sheer numbers on a scale.
The Power of Strength: Embracing Growth Beyond the Scale
Adele’s transformation is more than just a story of weight loss; it is a powerful testament to the benefits of strength training, self-compassion, and emotional healing. Her journey shows us that true health is about balance — physical strength, emotional resilience, and mental peace. Whether you’re trying to improve your physical health, overcome anxiety, or simply feel stronger, taking the first step toward strength training can change your life in ways you never imagined.