For years, Elizabeth Smart has been recognized worldwide as a survivor, author, and advocate. Today, she's adding another title to that list: bodybuilder.
After quietly competing in multiple bodybuilding competitions, Smart recently opened up about her fitness journey, revealing that strength training has become one of the most empowering chapters of her life. During recent interviews, she shared the advice that completely changed her approach to bodybuilding, and it wasn't about finding the perfect workout or following the latest diet trend.
Instead, her transformation came down to three simple principles:
After having children, she became passionate about marathon running, believing it would help improve her health and fitness. Although running strengthened her cardiovascular endurance, she eventually dealt with knee pain and realized she wanted a different long-term approach to training.
Around that time, a friend involved in competitive bodybuilding introduced her to the newly created Fit Model division, which emphasizes a healthy, attainable physique for natural athletes.
Initially, Smart admitted bodybuilding felt far outside her comfort zone.
However, setting a competition date gave her a clear goal and motivated her to fully commit to resistance training.
"It's lifting heavy, it's prioritizing protein, and then for me, it was really important to have a coach that was there to help me."
Although simple, each recommendation addressed a critical aspect of building muscle and staying consistent.
Like many beginners, she underestimated how demanding strength training could be. She recalled struggling with relatively light dumbbells during her first workouts and experiencing significant muscle soreness afterward.
Over time, progressively increasing the weight helped her develop:
Smart emphasized that eating enough protein became essential for supporting muscle recovery and growth.
Competitive bodybuilding requires careful nutrition, and she credits structured meal planning with helping her stay consistent while still allowing occasional treats.
Rather than following extreme restrictions, her coach incorporated flexibility into her nutrition plan, proving that sustainable bodybuilding doesn't necessarily mean giving up favorite foods forever.
Instead of trying to navigate contest preparation alone, she relied on professional guidance for:
For many new bodybuilders, having knowledgeable guidance can shorten the learning curve and reduce common mistakes.
For decades, much of the public knew her primarily because of the traumatic kidnapping she survived as a teenager.
She admitted she initially kept her bodybuilding journey private because she worried people wouldn't take her advocacy work as seriously.
Eventually, she realized that fear of judgment conflicted with the message she has shared with survivors for years.
Instead of hiding this new chapter, she chose to embrace it publicly.
She explained that bodybuilding helped her appreciate what her body had carried her through and view it with gratitude rather than fear or shame.
Smart has described bodybuilding as another level of healing.
Rather than focusing solely on appearance, she says the sport taught her to celebrate what her body can accomplish.
That mindset shift helped replace self-consciousness with confidence.
She also emphasized that people shouldn't feel limited by labels.
While she continues her advocacy work, she now proudly identifies as:
Some practical takeaways include:
Rather than searching for shortcuts or secret training methods, she credits her progress to mastering the basics: lifting heavy, prioritizing protein, and trusting an experienced coach.
For Smart, bodybuilding has become far more than a competitive sport. It represents resilience, personal growth, and a reminder that strength can be developed both physically and mentally.
Her story serves as encouragement that it's never too late to pursue a new challenge, and that sometimes the simplest advice can have the greatest impact.
After quietly competing in multiple bodybuilding competitions, Smart recently opened up about her fitness journey, revealing that strength training has become one of the most empowering chapters of her life. During recent interviews, she shared the advice that completely changed her approach to bodybuilding, and it wasn't about finding the perfect workout or following the latest diet trend.
Instead, her transformation came down to three simple principles:
- Lift heavy.
- Prioritize protein.
- Find a coach you trust.
From Marathon Running to Bodybuilding
Elizabeth Smart didn't begin her fitness journey in the weight room.After having children, she became passionate about marathon running, believing it would help improve her health and fitness. Although running strengthened her cardiovascular endurance, she eventually dealt with knee pain and realized she wanted a different long-term approach to training.
Around that time, a friend involved in competitive bodybuilding introduced her to the newly created Fit Model division, which emphasizes a healthy, attainable physique for natural athletes.
Initially, Smart admitted bodybuilding felt far outside her comfort zone.
However, setting a competition date gave her a clear goal and motivated her to fully commit to resistance training.
The Advice That Changed Everything
During an interview with E! News, Smart shared the three pieces of advice that transformed her bodybuilding experience:"It's lifting heavy, it's prioritizing protein, and then for me, it was really important to have a coach that was there to help me."
Although simple, each recommendation addressed a critical aspect of building muscle and staying consistent.
1. Lift Heavy
Smart explained that heavy resistance training produced results she never achieved through endurance exercise alone.Like many beginners, she underestimated how demanding strength training could be. She recalled struggling with relatively light dumbbells during her first workouts and experiencing significant muscle soreness afterward.
Over time, progressively increasing the weight helped her develop:
- More lean muscle
- Greater overall strength
- Better bone health
- Increased confidence inside and outside the gym
2. Prioritize Protein
Training alone wasn't enough.Smart emphasized that eating enough protein became essential for supporting muscle recovery and growth.
Competitive bodybuilding requires careful nutrition, and she credits structured meal planning with helping her stay consistent while still allowing occasional treats.
Rather than following extreme restrictions, her coach incorporated flexibility into her nutrition plan, proving that sustainable bodybuilding doesn't necessarily mean giving up favorite foods forever.
3. Find a Coach You Trust
Perhaps the biggest lesson Smart shared was the importance of having an experienced coach.Instead of trying to navigate contest preparation alone, she relied on professional guidance for:
- Training progression
- Nutrition planning
- Competition preparation
- Accountability
- Adjustments throughout prep
For many new bodybuilders, having knowledgeable guidance can shorten the learning curve and reduce common mistakes.
Bodybuilding Became Part of Her Healing Journey
While Smart discussed training and nutrition, she also revealed that bodybuilding became much more than a physical transformation.For decades, much of the public knew her primarily because of the traumatic kidnapping she survived as a teenager.
She admitted she initially kept her bodybuilding journey private because she worried people wouldn't take her advocacy work as seriously.
Eventually, she realized that fear of judgment conflicted with the message she has shared with survivors for years.
Instead of hiding this new chapter, she chose to embrace it publicly.
She explained that bodybuilding helped her appreciate what her body had carried her through and view it with gratitude rather than fear or shame.
Building Confidence Beyond the Stage
Smart has described bodybuilding as another level of healing.
Rather than focusing solely on appearance, she says the sport taught her to celebrate what her body can accomplish.
That mindset shift helped replace self-consciousness with confidence.
She also emphasized that people shouldn't feel limited by labels.
While she continues her advocacy work, she now proudly identifies as:
- Mother
- Author
- Advocate
- Public speaker
- Bodybuilder
Lessons Every Beginner Can Learn
Although most people never plan to compete, Smart's advice applies to nearly anyone beginning strength training.Some practical takeaways include:
- Focus on progressive strength gains instead of chasing quick results.
- Eat enough protein to support recovery.
- Follow a structured training program.
- Consider working with a qualified coach if you're unsure where to begin.
- Set measurable goals to stay motivated.
Final Thoughts
Elizabeth Smart's bodybuilding journey demonstrates that physical transformation often begins with a change in mindset.Rather than searching for shortcuts or secret training methods, she credits her progress to mastering the basics: lifting heavy, prioritizing protein, and trusting an experienced coach.
For Smart, bodybuilding has become far more than a competitive sport. It represents resilience, personal growth, and a reminder that strength can be developed both physically and mentally.
Her story serves as encouragement that it's never too late to pursue a new challenge, and that sometimes the simplest advice can have the greatest impact.
