You’ve been showing up. Doing the workouts. Maybe even lifting some weights. But something’s off—you’re not seeing the results you hoped for. Or worse, you're being told that if you lift too heavy, you’ll “ruin” your body.
Let’s clear the air right now.
For decades, women have been sold a misleading, watered-down version of strength training. One that promises “toning” but delivers very little change. The truth? Real strength builds real results—not just physically, but mentally and hormonally too.
If you’re tired of the fluff and ready to train in a way that actually works, keep reading. These are the 5 biggest lies about women and strength training that might be holding you back—and what to do instead.
Lie #1: “Lifting Heavy Is Dangerous for Women”
Let’s replace this old narrative with something more empowering—and true.
The idea that women should only lift tiny weights—3 lbs, maybe 5 lbs if you're feeling wild—isn’t just outdated. It’s sabotaging your progress.
Heavy lifting, when done with proper form and progression, is not dangerous. What’s dangerous? Believing that your body is too fragile to be strong.
We’ve all heard it. A woman mentions squatting 75 lbs and suddenly someone’s warning her about her knees. Meanwhile, her toddler weighs 35 lbs and she’s hauling him around all day—on one hip, with groceries in the other hand.
If you’ve got the strength, mobility, and guidance (a good coach helps), lifting 75 lbs is not only safe—it’s often necessary to get real results.
Want to:
- Speed up your metabolism?
- Improve body composition?
- Build better bone density?
- Enhance hormonal health?
Then tiny dumbbells and endless reps won’t cut it. You have to progressively overload your muscles, which means lifting heavier over time.
But don’t worry—you’ll ease into it. Everyone starts with a weight that feels manageable and safe. Start with bodyweight movements, like the ones in my Fit from Scratch free guide and Train to Build Starter training program. Master the fundamentals. Then add load gradually. You’re stronger than you think—and capable of much more than “toning” with tiny weights that simply stop giving you any progress after a while.
Lie #2: “Lifting Weights Will Make You Bulky”
This one seems to come up again and again. So I even made a whole video about it which you can check out HERE.
Let’s be clear: muscle doesn't sneak up on you. You won’t wake up one day and say, “Oops, I accidentally became a bodybuilder.”
In reality, building significant muscle mass:
- Requires years of consistent training,
- Is influenced by genetics and hormone levels,
- And needs a lot of food—especially protein.
Even adding modest muscle takes real work. The idea that doing a few push-ups or barbell squats will instantly bulk you up just isn’t how it works.
But more importantly: Why is “getting big” always framed as a bad thing?
What if your legs got stronger—and yes, maybe a little thicker—but could now power you up a hill, carry a heavy suitcase, or hit a personal best in the gym?
What if your shoulders developed definition and power, instead of pain from sitting at a desk all day?
This isn’t “bulk.” This is transformation. Strength is beautiful—and muscle looks good on you.
Lie #3: “Women Need Different Workouts Than Men”
Here's what you need to know about this one.
The human body moves in the same basic ways, regardless of gender. If you want to be strong, resilient, and functionally fit, the same movement patterns apply to everyone.
That means squats, deadlifts, rows, presses, and carries are your best friends—just as much as they are for men.
The only meaningful difference? How (and if) you adapt your training around your menstrual cycle.
Some women notice they need to take it easier during certain phases—when they feel more tired, bloated, or just off—and they might find they can push harder during others. But here's the key: there’s no universal rule. If your energy feels consistent throughout your cycle, there’s no need to change anything. The only indicator that matters is how you feel.
Your body’s rhythm matters more than any color-coded “women’s” workout. The best guide? Always, without exception, is you.
Lie #4: “In Menopause, You Should Only Lift Heavy for Low Reps”
Yes, strength training during perimenopause and menopause is critical.
Your hormones shift. Bone density declines. Muscle mass starts to dip. The answer? Strength training.
HERE is a video about how to train smarter, not harder, in (peri)menopause.
But here’s the problem: telling women to ONLY train with super heavy weights and ultra-low reps (like 3–4 reps per set) can backfire.
Lifting heavy is good—but not all the time.
That kind of maximal training:
- Places high demand on joints,
- Can stall recovery,
- And risks burnout or injury without proper cycles.
The solution? Smart programming.
A well-rounded training plan will rotate through different phases:
- Higher reps (10–12) for muscular endurance,
- Moderate reps (6–8) for hypertrophy (muscle growth),
- Lower reps (3–5) for max strength.
This periodization allows you to build strength, protect your joints, and stay consistent without crashing your energy or motivation.
Lie #5: “Strength Training Is All You Need”
Strength training is the cornerstone of body recomposition, metabolism support, and longevity. But let’s not swing too far in the other direction.
Neglecting cardio (brisk walking is all you might need!), mobility, and agility work can leave gaps in your fitness.
Let’s say you’re strong—but winded after climbing stairs. Or you can deadlift 150 lbs—but twist your ankle trying to play tag with your kids.
A complete fitness lifestyle includes:
- Cardiovascular conditioning – for heart health and stamina,
- Plyometrics or agility work – for athleticism and injury prevention,
- Slow and brisk walking – for fat metabolism and recovery,
- Mobility drills – so you move well, not just hard.
Think of strength training as your foundation. But add the accessories that make your body fully functional and adaptable in real life.
The Bottom Line: Strength Looks Good on You
It’s time to stop tiptoeing around the truth.
Women are not too weak, fragile, or delicate to train hard. You are not going to “ruin” your body by lifting. You are not going to bulk up overnight.
In fact, you’re far more likely to feel energized, leaner, more confident, and more alive when you embrace strength training the right way.
So if your workouts haven’t been working—it’s not you. It’s the misinformation you’ve been fed.
Let’s rewrite the rules.
Pick up the weights. Trust your body. Train like you mean it.
You’re not just strong—you’re unstoppable.
Additional Resources
FREE Beginner Level Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners)
FREE Lean Ladies Calorie, Protein and Workout Guide
FREE Strength Training + Mindset Course Strong + Sensitive for Highly Sensitive People and people with chronic pain
Train to Build STARTER: Beginner level strength training program (bands and bodyweight only)
Train to Build INTERMEDIATE: Intermediate level strength training program (at least dumbbells and bands required)
Fit & Fueled Vault is a video program encompassing more than 75 videos on female fitness, strength and fat loss.
Get In Touch
Apply to work with me: HERE
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YouTube: For Intermediate Lifters
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