The clang of barbells and the hum of focused energy may feel intimidating at first, but for many students at Coppell High School, the weight room is more than just a place to get stronger. It is a place to build confidence, discipline and community.

For senior Salina Shalwani, weightlifting started as part of athletics in middle school, but it quickly became something she chose for herself. She learned form in seventh grade and later trained in summer performance programs.

“What motivated me to keep going was seeing results fast,” Shalwani said. “I started to have more muscle, I jumped higher for volleyball, I ran faster. I even enjoyed being sore because it felt like proof I was working on my body.”

By high school, lifting was not just about building strength for sports anymore. It became a way for her to manage stress and stay focused during the school day. 

“After lifting, I felt more focused,” Shalwani said. “I could get more schoolwork done, and it gave me discipline. You’re the only one pushing yourself in the weight room.”

This holds true, as experts agree that the benefits of strength training go beyond muscles. The Centers for Disease Control and Prevention notes that lifting weights can improve mood, boost energy and support bone health in teens. 

Part of this comes from the body’s hormonal response. Weightlifting stimulates the release of endorphins, which help reduce stress and elevate mood, along with growth hormone and testosterone, which aid muscle repair and energy levels. For students such as Shalwani, that combination makes lifting both a physical and mental reset.

Like many beginners, Shalwani remembers feeling unsure of herself in the weight room. She now helps younger classmates feel comfortable, including students who are still learning English.

“I treat them like little sisters,” Shalwani said. “I’ll show them how to move their hands, cheer them on, and even explain in Spanish if I can. It’s rewarding to see them trying things on their own and getting more confident.”

Sophomore Anu Vinodh said Shalwani’s guidance helps push her through those first uncertain weeks.

“I was lost in the first two days, and then I got to know a lot,” Vinodh said. “Salina guided me throughout the way. She helped me a lot with workouts I struggled with, like Bulgarian split squats. Now I feel energized and more prepared when I walk into the weight room.”

For her, mentorship in the weight room goes beyond teaching form and technique, it is about making the space less intimidating.

“I want to show them that lifting is for everyone,” Shalwani said. “Even if you don’t know the language, you can still learn the lifts. And once you do, you feel like you belong.”

Coppell volleyball and weight training coach Robyn Ross said nervousness is normal, and so are mistakes. The most common is trying to lift too much too fast.

“Beginners want to max out right away because they’ve seen it on TikTok, but they don’t always understand what it takes to get there,” Ross said. 

Ross recommends starting with basic movements, squats, deadlifts and bench press using little or no weight until form feels solid. From there, students can gradually increase the load.

Ross emphasizes that safety and progression should always come first. 

“We start at a very low weight to make sure form is good, then add weight in increments that are safe but still challenging,” Ross said.

Proper form and patience matter more than chasing big numbers. Ross encourages her students to treat the weight room as a space for growth, not comparison.

“Don’t focus on what others are doing,” Ross said. “If you have confidence in yourself and you’re consistent, you’ll see your milestones, and that will keep you motivated.”

Another part of lifting often overlooked is nutrition, which is half of the battle. Ross is quick to remind students that “abs are made in the kitchen.” Many beginners focus on supplements, but she encourages them to stick with whole foods and balance.

“Eat your body weight in grams of protein, avoid sugary drinks, and you’ll see results much faster,” Ross said.

What makes Coppell’s weight training class unique is the sense of community. With Ross’s steady guidance and Shalwani’s peer-to-peer support, students are reminded lifting is less about competition and more about building each other up.

“The weight room isn’t about showing off,” Shalwani said. “It’s about pushing yourself, feeling proud, and realizing you’re capable of more than you thought.”

For beginners walking into the gym, the heaviest weight may be their own nerves. But as Ross and her students prove, with patience, proper guidance and encouragement, anyone can turn that first rep into a lifelong practice of strength and wellness.

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