{"id":764250,"date":"2026-09-08T19:24:13","date_gmt":"2026-09-08T19:24:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/764250\/"},"modified":"2026-09-08T19:24:13","modified_gmt":"2026-09-08T19:24:13","slug":"charlene-white-46-reveals-how-strength-training-changed-her-body-mindset-and-relationship-with-exercise","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/764250\/","title":{"rendered":"Charlene White, 46, reveals how strength training changed her body, mindset and relationship with exercise"},"content":{"rendered":"

Despite a packed work schedule, journalist and Loose Women star Charlene White has made a concerted effort in recent years to prioritise an activity she credits with transforming both her physical and mental health: strength training<\/a>.<\/p>\n

\u2018I completely understood the concept of exercise making you feel better, but it never connected with me. It felt like a chore to add to the never-ending list of chores we must get done in everyday life,\u2019 Charlene wrote in the i Paper in 2024<\/a>.<\/p>\n

\u2018But a year ago, something changed in me. I\u2019d had enough of feeling sluggish all the time. It was less about weight loss and more about just feeling more like \u201cme\u201d again. Two kids in quick succession can do that.\u2019<\/p>\n

After speaking to a friend who \u2018had gone through a sort of metamorphosis\u2019 \u2013 not just physically, but in the way she carried herself \u2013 Charlene decided to commit to strength training.<\/p>\n

\u2018She talked me through it all, but most importantly, she told me not to be afraid of it. She told me of the joy of feeling strong. From that day on, I\u2019ve not looked back,\u2019 Charlene wrote. \u2018It\u2019s the first time in my life that I\u2019ve stuck with a particular exercise for a whole year and not given up.\u2019<\/p>\n

Why strength training finally stuck<\/p>\n

Charlene credits the progression<\/a> and \u2018sense of accomplishment\u2019 that come with weight training as key to her consistency \u2013 and one exercise in particular has helped her see just how far she’s come: squats<\/a>.<\/p>\n

\u2018I feel stronger, yes. I feel healthier, yes. But it\u2019s the sense of accomplishment at succeeding in something I never thought I could that really makes me feel happy,\u2019 she wrote.<\/p>\n

\u2018When I started, I laughed in the face of heavily weighted squats \u2013 they just seemed like an impossible task I\u2019d never crack. But my goodness, when I finally smashed through the 75kg squats this week [she’s since reached at least 100kg<\/a>], I could have cried.\u2019<\/p>\n

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Instagram \/ @charlenewhite<\/p>\n

\u2018We often talk about women being emotionally strong, but being physically strong adds a whole new layer that I genuinely can\u2019t imagine not having in my arsenal now. It\u2019s a level of power that boosts mental well-being.\u2019<\/p>\n

Charlene also discussed the role strength training has played in her life on Loose Women<\/a> last year, explaining how returning to the gym had helped her through a difficult emotional period.<\/p>\n

\u2018You go back [to the gym] and realise that\u2019s what actually makes you physically and emotionally strong enough to do stuff in life,\u2019 she said.<\/p>\n

And there are plenty of reasons to prioritise maintaining physical strength as we age. One recent study<\/a> of more than 5,000 women aged 63\u201399 found that greater muscular strength was associated with a significantly lower risk of death. The researchers concluded that \u2018strength and promoting its maintenance are instrumental for optimal ageing\u2019.<\/p>\n

Why squats are so effective<\/p>\n

While heavy lifting<\/a>, as Charlene has described, can be an effective way to build strength, squats offer plenty of benefits whatever weight you’re using \u2013 including just your body weight.<\/p>\n

One of the \u2018big five\u2019 compound exercises<\/a>, squats work multiple muscle groups at once, including your quads, glutes, hamstrings and core.<\/p>\n

They also train a fundamental movement pattern that shows up throughout everyday life.<\/p>\n

\u2018Squats are something you do every single day,\u2019 sports scientist and strength and conditioning coach Andy Vincent<\/a>previously told WH<\/a>.<\/p>\n

\u2018When you sit down onto the toilet, or onto a chair and back up again, or when you walk up a flight of stairs and come back down. Your ankles bend, your knees bend, and your hips bend \u2013 that\u2019s the fundamental squat pattern.\u2019<\/p>\n

Whether you’re lifting heavy or starting with your body weight, mastering the movement first is key.<\/p>\n

How to squat with good form\"Image<\/p>\n

A) Rest a barbell across your upper traps and shoulders, or hold two dumbbells in a front-rack position. Stand with your feet just wider than hip-width apart and your toes turned slightly outwards. Brace your core and keep your chest lifted.<\/p>\n

B) Push your hips back and bend your knees to lower into a squat, as though sitting into a chair. Keep your knees tracking in line with your toes and allow your torso to lean forwards naturally while maintaining a neutral spine.<\/p>\n

C) Lower as far as you can comfortably while maintaining good form, then drive through your feet to return to standing. That\u2019s one rep.<\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

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Getty Images<\/p>\n

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Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n