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Strength Training for Women: Why You Shouldn’t Be Afraid of Weights

Exercise, Mindset

Let’s have a quick heart-to-heart about something that’s probably crossed your mind but maybe felt a little intimidating: strength training.  

You’ve heard the myths, right? “Lifting weights will make me bulky.” “Cardio is the only way to lose weight.” “Strength training is just for bodybuilders.” Let me stop you right there because none of that is true. And here’s the real deal: if you want to feel stronger, move better, and crush your fitness goals, strength training is the way to go.  

So, let’s bust some myths and talk about why weights deserve a spot in your workout routine.

Myth #1: Lifting Weights Will Make Me Look Like a Bodybuilder  

Repeat after me: “Lifting weights will not make me bulky.”  

Building that level of muscle requires a lot of time, very specific nutrition, and, often, genetic predisposition. For the rest of us, lifting weights will sculpt lean muscle, help us burn more calories even at rest, and make us feel like total badasses. 🏋️‍♀️  

Plus, muscle is toned and tight, not bulky. That’s the look most of us are going for; strength training is the way to get there.  

Myth #2: Cardio Is Better for Weight Loss

Cardio is great for your heart and burns calories during the workout, but here’s the kicker: strength training keeps the calorie burn going long after you’ve left the gym. This is called the afterburn effect, and it’s a game-changer for women juggling work, family, and trying to stay active.  

Adding muscle to your frame also boosts your metabolism. The more muscle you have, the more calories you burn at rest. Yes, you can burn calories while binge-watching your favorite show.  

Myth #3: Weights Are Intimidating and Not for Beginners  

If you’ve ever felt nervous about stepping into the weights section at the gym or bringing them into your at-home workout, you’re not alone. But guess what? Everyone starts somewhere. Whether you’re lifting beginner-level dumbbells or a 50-pound barbell, every rep counts.  

Start small. Grab a pair of dumbbells, learn basic moves like squats, deadlifts, and presses, and focus on your form. You’ll feel more confident with each session. And if you’re still unsure, hiring a trainer for a few sessions can make a world of difference.  

Why You Should Implement Strength Training 

1. It Makes You Stronger (Inside and Out)

Life is heavy—literally and figuratively. 😉 Strength training helps you carry groceries, lift your kids, or rearrange furniture without breaking a sweat. It also boosts your confidence because lifting is empowering.  

2. It Supports Long-Term Health  

Weightlifting isn’t just about looking good—it’s about staying healthy. Strength training improves bone density (hello, osteoporosis prevention), enhances balance, and reduces the risk of injuries. It’s an investment in your future self.  

3. It’s Efficient 

As a busy woman, you need workouts that work. Strength training can give you a total-body workout in 30 minutes or less. And because it combines strength and cardio benefits, you get more bang for your buck.  

How to Get Started With Strength Training  

Not sure how to begin? Here’s a simple starter routine you can do at home or in the gym:  

Bodyweight Squats: 3 sets of 12 reps  

Dumbbell Deadlifts: 3 sets of 10 reps  

Push-Ups (Knee or Full): 3 sets of 8–10 reps  

Dumbbell Rows: 3 sets of 10 reps per arm  

Begin with low weights, keep it simple, and focus on consistency over perfection.   

The Bottom Line

Strength training isn’t just for athletes or bodybuilders—it’s for every woman who wants to feel strong, capable, and confident. It fits into your lifestyle, whether you’re a gym-goer or prefer a home workout.  

So, next time you’re tempted to skip the weights, remember this: lifting isn’t scary. It’s empowering. 

Ready to give it a try? Let’s get lifting together! Join my in-app membership, The Training Hub, to build a consistent exercise routine and prioritise your health and fitness.