Power Posing: Unlocking Confidence and Strength in Adolescent Girls

 

Have you ever noticed how, around the age of 11, many girls start making themselves smaller? They go from being loud, playful, cartwheeling kids to standing awkwardly, pulling their sleeves over their hands, lowering their heads, and trying to blend in rather than stand out.

It is hard to watch but it is something we need to pay attention to. According to Amy Cuddy, a social psychologist and author of Presence, our body language doesn’t just affect how others see us—it shapes how we see ourselves, too.  When we hold ourselves confidently, we are more likely to speak up, take risks and lean in to opportunities.  When our body language signals insecurity, we are more likely to hold back. 

Cuddy talks about two types of body language:

• High-power postures – Open, expansive body language where we physically take up more space. Think of the classic “Wonder Woman” stance—standing tall with hands on hips.
• Low-power postures – Closed, hunched body language where we make ourselves smaller, like crossing our arms tightly, slouching, or shrinking into a chair.

What is extraordinary is that just two minutes in a high-power pose can actually change our body chemistry. It increases testosterone (which boosts confidence) and lowers cortisol (which reduces stress). That means simply standing tall can help us feel more confident—even when we are unsure about what we are doing.

When girls hit puberty, their confidence often takes a natural dip. Their bodies are changing, their brains are rewiring, and hormones are rapidly increasing. These changes can create high levels of self-consciousness, and the response is often making themselves physically smaller.   Next time you are in a mixed group of teenagers pay attention to their posture.  What you are likely to notice is boys (not always, but often) sitting in a more relaxed, open way, while girls (not always, but often) fold their arms, hunch their shoulders, and take up as little space as possible.

Naturally, confidence is not just about posture— societal expectations also play a role. Girls are often conditioned to be agreeable, selfless, and easy to be around. But Cuddy encourages them to push back against this by practicing power poses, standing tall, and using open, confident body language.  Because confidence can grow from the outside in. By encouraging our girls to take up space—both physically and emotionally—we can help them build confidence. A small step today may lead to a bigger one tomorrow, eventually turning into a leap.