Trauma-Informed Training: A Path to Healing Through Movement

An article from PopSugar highlighted the growing influence of trauma-informed training, which acknowledges how past experiences shape an individual's relationship with exercise. Before we get too deep into this week's newsletter – I'll tell you one thing it isn't, and that's a "soft" or "easy" approach. This approach is especially relevant as more research connects mental health and movement, making it an essential component of holistic wellness programs.

At Architecting Wellness, I integrate trauma-informed principles into fitness programming to ensure that exercise fosters empowerment rather than anxiety.

Understanding Trauma-Informed Training

Trauma-informed training is rooted in the recognition that trauma, whether emotional, physical, or psychological, affects how people interact with their bodies. Traditional fitness environments often rely on rigid instruction and high-intensity motivation, which might not be the best path of action for many. Instead, trauma-informed training emphasizes safety, autonomy, and self-awareness, helping individuals develop a healthier, more sustainable relationship with movement (National Council for Behavioral Health, 2024).

A Personal Perspective: From Struggling to Thriving in Endurance Sports

Growing up, I never saw myself as a cardio athlete. In second grade, I finished dead last in the mile run. In high school, I quit the football team because my cardio couldn’t keep up. Running, endurance, anything that required sustained effort felt impossible. I had convinced myself that I simply wasn’t built for it.

But over time, that narrative changed. In my adult life, I’ve run four marathons, push myself to run about 30 miles a week, and continuously seek out endurance challenges. This shift was just as much mental as it was physical. I had to unlearn years of self-doubt and rigid definitions of what an athlete should be. Trauma-informed training principles, emphasizing empowerment, trust, and meeting yourself where you are, played a key role in that transformation.

Common Misconceptions About Trauma-Informed Training

While trauma-informed training is gaining recognition, there are still misconceptions about what it truly means. Here’s what it isn’t:

• It’s not about avoiding hard work. Trauma-informed training doesn’t mean workouts are easy or lack challenge. It means that challenge is introduced in a way that respects individual readiness and capacity.
• It’s not just for people with diagnosed trauma. While trauma-informed training is designed to be inclusive for those with past trauma, its principles benefit everyone by fostering a supportive, adaptable approach to fitness.
• It’s not “soft” or unstructured. A trauma-informed approach still includes structure, goal-setting, and progression, but it does so in a way that prioritizes long-term sustainability over quick results.
• It’s not just about mental health. It’s about whole-person health. Trauma-informed training integrates both mental and physical well-being, recognizing the deep connection between the two.
• It’s not a one-size-fits-all approach. Every individual responds differently to training. A trauma-informed approach is adaptable, ensuring that workouts and coaching styles are suited to each person’s unique needs.

Core Principles of Trauma-Informed Training

At Architecting Wellness, our framework aligns with widely recognized trauma-informed principles:

1. Safety: Creating a welcoming and non-judgmental space where individuals feel secure.
2. Autonomy: Encouraging participants to listen to their bodies and modify workouts as needed.
3. Empowerment: Shifting the focus from performance metrics to personal well-being.
4. Mind-Body Connection: Incorporating breathwork and mindfulness to enhance movement awareness.
5. Collaboration: Trainers act as guides rather than enforcers, fostering trust and support.
6. Encouragement When Needed: At Architecting Wellness, I recognize that while autonomy is essential, sometimes you need a push. Our approach balances support with challenge, ensuring you build resilience while respecting your boundaries.

Why Trauma-Informed Training Matters

Research from the American Psychological Association shows that trauma-informed approaches can reduce anxiety, increase adherence to physical activity, and improve overall well-being (APA, 2025). By prioritizing psychological safety, trauma-informed training creates a fitness culture where people feel seen, heard, and supported. Here are some of the benefits of trauma-informed training:

• Lower Stress Levels: Participants report reduced cortisol levels and greater emotional regulation.
• Better Long-Term Engagement: A focus on self-paced progress reduces burnout and dropout rates.
• Positive Relationship with Exercise: By fostering self-trust, individuals build sustainable habits without fear or guilt.

How Architecting Wellness Integrates Trauma-Informed Training

As part of our mission, Architecting Wellness ensures that fitness programs support mental resilience. Whether through personalized coaching, community building, or online content, I aim to create an environment where exercise becomes a tool for growth and healing.

As trauma-informed training continues to gain traction, it represents a shift in how we view fitness. It's no longer just a means to achieve aesthetic goals, but as a practice of self-care and personal empowerment. By integrating these principles into mainstream fitness, we can make movement more inclusive, accessible, and transformative for all.

Stay safe, stay healthy!

Martin Foley - Founder Architecting Wellness