For years, strength training has been dominated by men, while women were often encouraged to stick to cardio or lightweight exercises. But this outdated narrative is finally shifting as more women are stepping into the weight room and discovering its incredible benefits, and I’ve got a host of females that have built some incredible results from shifting the mindset!
Unfortunately, some myths about women lifting weights still persist.
These misconceptions often discourage women from reaping the rewards of strength training, from improved health to a leaner, more athletic physique.
Let’s break down five common myths and bust them with science-based facts.
Myth 1: Lifting weights will make you look bulky (whilst there is nothing wrong with that if thats what you want to acheive)
* The Truth: Women have significantly lower levels of testosterone than men—approximately 15-20 times less. This means it’s physiologically much harder for women to build large, bulky muscles. Strength training for women typically results in a lean, toned, and athletic appearance rather than bulkiness. It is possible to acheive it but its hard, and typically your going to be younger, be abel to spend a fair amount of time in the gym and you’ll have to eat according to that goal… it’s hard to build muscle!
Myth 2: Strength training is only for athletes or bodybuilders.
* The Truth: Strength training is for everyone, regardless of age, fitness level, or goals. It improves functional fitness, bone density, and metabolism while reducing the risk of injury. You don’t need to be a professional athlete to benefit from lifting weights.
Myth 3: Lifting weights makes you stiff and less flexible.
* The Truth: Strength training, when done with proper form and a full range of motion, actually enhances flexibility. Exercises like squats and deadlifts encourage mobility and joint health, making you more agile in everyday movements. The best way to build mobility… train through full range under load! It’s literally loaded stretching!
Myth 4: Cardio is better for fat loss than lifting weights.
* The Truth: While cardio burns calories during the workout, strength training has a longer-lasting effect. After lifting weights, your body continues to burn calories at an elevated rate for hours (sometimes up to 48 hours), a phenomenon known as excess post-exercise oxygen consumption (EPOC). Plus, building muscle boosts your resting metabolic rate, making fat loss more efficient over time.
Myth 5: Weightlifting is dangerous for women.
* The Truth: When performed with proper technique, weightlifting is no more dangerous than other forms of exercise. In fact, it strengthens muscles, joints, and connective tissues, reducing the likelihood of injury in both the gym and daily life. Proper guidance from a coach or trainer can ensure safety and success.
Well, you want to know the The Perfect Framework for Women to Build a Stronger, Leaner, and Athletic Physique… read on!
Now that we’ve busted the myths, let’s talk about how women can use strength training to build a physique that’s strong, lean, and athletic while also improving overall health, energy levels, and self-confidence
.
Step 1: Focus on Compound Movements
Prioritise exercises that target multiple muscle groups at once, such as:
* Squats
* Deadlifts
* Bench presses
* Pull-ups or lat pulldowns
* Rows
These movements are the foundation of an effective strength training programme. They not only build strength but also improve functional fitness and burn more calories due to their high energy demand.
Step 2: Incorporate Progressive Overload
To see progress, it’s essential to gradually increase the challenge. This can be done by:
* Adding weight to your lifts.
* Increasing the number of reps or sets.
* Decreasing rest time between sets.
* Improving form and range of motion.
Progressive overload ensures that your body continues to adapt, getting stronger and leaner over time.
Step 3: Balance Strength Training with Cardio
While strength training is the cornerstone of building a lean and athletic physique, moderate cardio can be a great complement.
Consider:
* High-intensity interval training (HIIT) for fat loss and cardiovascular health.
* Low-intensity steady-state (LISS) cardio for active recovery and stress relief.
Basically, follow the exact program we use at P6 and the P6 Physique program!
Finding the right balance depends on your goals, but lifting weights should always be the priority for body composition improvements.
Step 4: Prioritise Nutrition
You can’t out-train a poor diet. For a strong and lean physique:
* Eat adequate protein (1.6–2.2g per kilogram of body weight) to support muscle repair and growth.
* Focus on whole, nutrient-dense foods like lean proteins, whole grains, vegetables, and healthy fats.
* Manage calorie intake based on your goals: a slight deficit for fat loss or a slight surplus for muscle building.
Step 5: Rest and Recovery
Your body builds muscle and burns fat during recovery, not during the workout itself. Make rest a priority by:
* Sleeping 7-9 hours per night to support recovery and hormone balance.
* Taking rest days to allow your muscles to repair and grow.
* Incorporating active recovery like yoga or walking to reduce soreness and improve mobility.
Thats the perfect formula… but waht about the Benefits of Strength Training for Women
Beyond the physical changes, lifting weights offers a host of benefits that can enhance every aspect of your life:
1. Boosted Energy Levels
Strength training improves your metabolic efficiency, giving you more energy throughout the day. You’ll feel stronger, less fatigued, and ready to tackle whatever life throws at you.
2. Increased Self-Confidence
There’s nothing more empowering than lifting weights and realising how strong and capable you are. Strength training builds not only physical strength but also mental resilience, boosting your confidence in and out of the gym.
3. Improved Bone Health
Lifting weights increases bone density, reducing the risk of osteoporosis—a condition that disproportionately affects women. Strength training is one of the best ways to protect your bones as you age.
4. Enhanced Mental Health
Exercise releases endorphins, improving mood and reducing stress, anxiety, and depression. Strength training, in particular, has been shown to have positive effects on mental health, providing a sense of accomplishment and control.
5. A Leaner, More Athletic Physique
By building muscle and reducing fat, strength training sculpts your body into a lean, athletic shape that looks (and feels) strong and confident.
The OC Roundup…
The myths surrounding women and strength training are nothing more than outdated misconceptions. Lifting weights is one of the most effective ways to build a physique that’s strong, lean, and athletic while also boosting energy, confidence, and overall health.
So, ditch the fear of “bulking up” and embrace the power of strength training.
Whether you’re a complete beginner or already have some experience, the benefits of lifting weights will transform not just your body, but your entire mindset.
Ready to get started?
We are looking for 5 females looking to lose 10lbs of body fat in the first 90 days of 2025… but it all starts with a 30 day challenge kicking off 2nd of Jan 2025… interested?
Email ’90 Days’ to Ollie@ocfitness.co.uk and we’ll drop you a call to make sure we are a fit!
OC
Founder- Priority 6 www.p6gym.co.uk
Head Coach- The OC Method
Author- Build The Chain
Life Longer Learner
PS: Keen to get involved, apply for our program here:
https://kahunas.io/form/sh5pa7
#BuildTheChain