Rebuilding Strength
The Role of Physical Fitness in Functional Resilience
Not gonna lie, January was pretty rough in places… The whole family unit was knocked down by illness one-by-one, I was forced to take time off from training, and it was a clear reminder of how much I rely on movement to feel grounded.
Coming back to training after being unwell is always a challenge. Energy levels aren’t quite right, strength feels diminished, and motivation can waver.
But this process — getting knocked down and rebuilding — is exactly what resilience is all about. It’s not about being unbreakable; it’s about adapting and returning stronger (despite what my inner monologue might be telling me 🙄).
This week marked my first proper return to my garage gym set-up, and it feels like the right time to talk about physical resilience, why it matters, and how we can train it in a sustainable way.
Why Physical Resilience Matters
Strength isn’t just about lifting weights, and cardio isn’t just about running a half marathon… it’s all about having the capacity to meet life’s challenges.
Fitness isn’t just for athletes; it’s about moving well, staying capable, and being prepared for whatever life throws at you. Resilience in the gym (or training in general) translates to resilience elsewhere: it teaches discipline, adaptability, and the ability to push through setbacks. Health is our most foundational asset. Without it, everything else becomes harder.
Life is unpredictable. Injury, illness, stress — these things happen. Regularly. Constantly, even. Training for resilience means training to deal with whatever life throws at you, and then recover faster and better.
Practical Ways to Build Physical Resilience
Some ideas to take forward — but please bear in mind that what works for me might not work for you, it’s all very personal. There are general guidelines which I feel could be adopted into your training philosophy:
Train for Capacity, Not Just Performance
Prioritise general preparedness over just chasing numbers. How does what you’re doing get you ready for real life?
Focus on mobility, stamina, and recovery alongside strength. We have evolved to be generalists, not specialists.
Keep workouts varied but consistent, so you’re ready for different demands (and to stop yourself getting bored).
Learn to Listen to Your Body
Some days, pushing hard is the right call; other days, active recovery is smarter. This is easier said than done, but I’ve learned the hard way that the alternative is far, FAR worse.
Track your energy, soreness, and recovery speed — these tell you how resilient you actually are. Bear in mind that these things will fluctuate based on a lot of factors you cannot control… it will never be linear.
Train in ways that respect long-term health, not just short-term ego. I’ve lost count of how many once-superfit gym freaks I know who are now languishing with chronic injuries and joint problems.
Use Functional Movements
Real-life strength isn’t just about bench press — it’s about lifting, carrying, climbing, running.
Include loaded carries, sled work, kettlebell swings, bodyweight movements. Variety is always key.
Balance high-intensity work with stability training (rings, unilateral work, core control).
Train Your Mind Alongside Your Body
Physical resilience is as much mental as it is physical. In fact, even in physical challenges it’s often our mental strength which gives out first, even when our body could have kept going.
Incorporate cognitive load challenges into training (balancing under fatigue, problem-solving under exertion).
Accept that setbacks happen, but what matters is how you come back. Practice cognitive reframing when faced with a defeatist attitude.
Make Recovery a Priority
Sleep is non-negotiable — it’s when your body rebuilds. Prioritising sleep means better performance across all areas. Also make sure you include non-sleep deep rest (NSDR)
Nutrition fuels recovery. Prioritise adequate macronutrients (protein, carbohydrate, fat), fibre, hydration, and micronutrients (vitamins, minerals, phytonutrients).
Recovery doesn’t just mean ‘rest’ — it can also be ‘active recovery’, such as gentle movement, breathwork, and mobility work.
Final Thoughts: Resilience is a Long Game
This isn’t about quick fixes or short-term goals — it’s about building the kind of strength that lasts. Physical resilience isn’t about avoiding difficulty; it’s about meeting it with capacity and confidence. If you’ve been set back recently (illness, injury, stress) start small, but start.
The process of rebuilding is where the real work happens.
For Paid Subscribers:
Below you’ll find:
A breakdown of how I personally structure my training for long-term adaptability
A simple weekly workout structure which can be personalised to your needs