Debunking Myths About Strength Training for Women
“Wait… won’t lifting make me bulky?”
If you’ve ever said that—or heard it from a friend while side-eyeing the dumbbells—you’re not alone. Somewhere along the way, women were sold the myth that lifting weights turns you into the Hulk and strips away your femininity.
But strength training isn’t just for the bros in stringer tanks. It’s for moms, students, busy professionals—any woman who wants to feel strong, confident, and capable.
Let’s break down the biggest myths keeping women out of the weight room—and why it’s time to leave them behind (right next to low-rise jeans and diet culture).
Myth #1: Lifting Makes Women Bulky
Let’s be real—if getting bulky were that easy, every woman who picked up a barbell would look like a jacked Greek statue by week two. Spoiler: it doesn’t work that way.
Many women avoid lifting heavy because they’re afraid of looking “too masculine.” But the truth is, women don’t have the hormonal makeup to bulk easily. Men have 10–20 times more testosterone than women—that’s the primary hormone responsible for building large muscle mass.
For women, muscle growth is a slow, steady process. It takes consistent strength training, eating in a calorie surplus, and often years of focused effort.
The ultra-muscular women you see? They’re usually following strict training and nutrition plans, and in some cases, using performance enhancers.
Yes, you’ll get stronger. Yes, you’ll build lean muscle. But bulky? Not unless you’re intentionally training and eating for that.
Lifting won’t make you big—it’ll sculpt you, strengthen you, and empower you.
The reality is that women who are larger (have higher body fat percentages), are much more bulky than women who are leaner.
For example, a woman weighing 155lbs that has 18% body fat looks VERY different than a woman weighing 155lbs that has 35% body fat. Fat mass takes up a lot more space than muscle mass. Muscle is extremely dense and takes up less space than fat. For those looking to shrink in size, building MORE muscle and losing fat is 100% recommended.
Myth #2: Lifting Isn’t Good for Fat Loss
Thanks to waist trainers and endless cardio workouts on YouTube, many believe fat loss only comes from cardio. But that’s only part of the picture.
Your Resting Metabolic Rate (RMR)—the energy your body burns at rest—is a major player in fat loss. And here’s the key: muscle burns more calories than fat, even when you’re doing nothing.
So, the more lean muscle you build through strength training, the more calories you burn all day, making fat loss easier.
Of course, to lose weight, you still need to burn more calories than you eat (a calorie deficit). Cardio can help increase that burn—but lifting boosts your metabolism and shapes your body in the process.
Strength training helps you burn more fat, retain muscle, and lose weight more effectively—especially when combined with smart eating and some movement you enjoy.
As mentioned above, building muscle for women is an uphill battle. Hormones are not on your side, and adding significant muscle takes extreme dedication and consistency over a long period of time. Your efforts are not in vain though. Even if you
Myth #3: Lifting Is Dangerous for Women
Think lifting weights is risky or unsafe for women? That’s a myth worth busting.
Strength training is safe—and seriously good for you—when done with proper technique. It builds stronger bones, protects your joints, and helps prevent injuries. Plus, it boosts your overall health and confidence.
Pregnant or postpartum? Lifting can help reduce common pregnancy aches, improve posture, increase circulation, and even prepare your body for labor. After birth, it supports faster recovery by rebuilding muscle, improving mood, and fighting fatigue.
Of course, listen to your body and work with a pro if needed. The real danger? Poor form or pushing too hard—not lifting itself.
So grab those weights, learn the right moves, and get ready to feel strong and unstoppable
Conclusion
Time to toss those old myths out with your last pair of low-rise jeans! Strength training isn’t scary—it’s your secret weapon to feeling strong, confident, and totally unstoppable. Whether you’re crushing it at the gym, rocking pregnancy, or just want to boss your body, lifting weights has your back.
If you’re on the fence with getting started with a strength training program and need guidance, we’d love to sit down and chat with you. Book a FREE consult with us and we can share what we do at Journey and if it’s a good fit for you!
-Lauren