The world of fitness and training for women has evolved dramatically over the decades. There was once a time when women were thought to be “too delicate” for strength training or that lifting weights would result in an overly muscular, "masculine" look.

These outdated views often kept women away from weight rooms, limiting them to cardio-based exercise routines. However, as our understanding of exercise science has grown, more women are embracing the benefits of strength training, discovering that it helps boost confidence, improve health, and achieve a toned, fit physique.

Let’s dive into some common misconceptions about weight training for women:

"Weights are only for young people"

Weight training is beneficial for women of all ages, providing improved bone density, balance, and muscle tone. These benefits are particularly important as we age, helping to prevent injury and osteoporosis. In fact, weight training is crucial for maintaining muscle mass and function over time, making it one of the best forms of exercise for aging gracefully.

"You'll get bulky"

We’ve heard this one time and time again, and it couldn’t be further from the truth! For many of us, the phrase “lifting weights” brings to mind images of pro bodybuilders with their bulging, defined muscles and CrossFit athletes with thighs the size of your head.

The truth is, getting “bulky” like that is incredibly challenging and, for most people—especially women—virtually impossible without years of intense, dedicated training. The reality is that most people at your gym or health club aren’t trying to get huge, and even those who are often find it’s a slow and demanding process. For women in particular, building that kind of bulk is even more difficult because we naturally have lower levels of testosterone, which plays a key role in muscle growth.

Weightlifting will actually help you lose weight and create a more sculpted, lean look! For example, if you focus on developing your back muscles—like the lats and traps—it can help create the illusion of a smaller, more defined waist. Strengthening these areas helps add shape to your upper body, which naturally enhances your waistline without adding bulk.

"It burns fewer calories than cardio"

People tend to believe that weightlifting burns fewer calories than cardio workouts because cardio workouts, like running or cycling, tend to have a higher calorie burn per minute. When people see the instant calorie count on cardio machines, it's easy to assume that these activities are more effective for burning calories overall.

However, weightlifting actually has unique benefits that aren’t immediately obvious. While cardio burns more calories during the workout itself, strength training continues to boost your metabolism long after you’ve finished, a concept called the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). This means your body uses more energy in the hours following a weightlifting session, helping you burn additional calories even at rest. Additionally, building muscle increases your resting metabolic rate, so the more muscle you have, the more calories you burn even when you’re not exercising.

The truth:

By now, it’s clear that weightlifting can be incredibly empowering and beneficial for women of all ages. Lifting weights will help you feel stronger, more confident, and healthier overall.

If you’re new to weightlifting, we’re here to help. Get your first personal training session free, and our trainers will guide you in developing a safe and effective routine perfect for beginners. Start lifting today—your future self will thank you!

Sources:

https://health.clevelandclinic.org/understanding-epoc

https://www.nuffieldhealth.com/article/busting-resistance-training-myths