Lifting, strength training, free weights - these are all types of exercise that have been traditionally associated with getting big, buff, and ripped. And not with improved cardiovascular fitness,  enhanced metabolism, supporting fat loss, and increased bone density especially as we age.

In recent times, a slew of misconceptions has surfaced about women and weight training. Common claims include fears of "bulking up," a preference for cardio over weights to avoid muscle gain, and a general aversion to lifting heavy. These statements, while holding a grain of truth for some, grossly overlook the broader context, especially for women. 

 
Historically, fitness culture has emphasized cardiovascular exercise as the go-to for weight loss. This trend persists despite growing evidence suggesting that while cardio is vital for heart health, it may not be the most effective path for shedding body fat. The persistence of this narrative feeds into a societal obsession with women's weight loss, overshadowing the myriad benefits of strength training. In this post we are going to address the weight training benefits for women. 

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As a women myself, I get very tried of hearing the following about women and strength training:

"Women will do anything to avoid lifting heavy weights"

"All women hate strength training." 

"Most women  prefer cardio." 

Interestingly, these statements are usually made by men. 

The Truth

The truth is yes, many women do not choose to life weights, and if they do it's often not heavy weights. There are a lot of reasons for this, and it's essential to remember these reasons will differ women to woman. 

Undeniably, there is a culture of men using the weights section of the gym, and women using the small weights and cardio machines. Even women's only gyms tended to have a focus on this type of exercise. 

However, significant barrier to women taking up weight training is not just cultural but educational. Many have never been taught how to engage in strength training or navigate the often male-dominated gym areas. This lack of knowledge, combined with an environment that can feel exclusive or intimidating, leaves many women sidelined, unsure how to start or worried about injury.

Change is in the Messaging 

It's crucial to acknowledge that while the conversation around fitness is changing, much of the messaging women receive is skewed towards weight loss and cardio-based exercises. In contrast, men are bombarded with images and advice on building muscle and strength training. 

Think about your social media feed, vs that of a male partner, friend, or relative. The 'fit' women are very thin, often running or doing cardio type exercise. The aim is to lose weight - it's almost always about losing weight.  The men are bigger, and their physique tends to focus less on strength over weight loss. 

This gendered approach to fitness ignores the unique needs and benefits weight training offers women, particularly as their bodies change through pregnancy, childbirth, and menopause.

While misconceptions are only one facet of the bigger picture, understanding the role they play in women's engagement in strength training is key to overcoming them. 

Key Concerns and Truths About Weight Training for Women #1:

Injury and Pain: It's common for women, particularly those who have experienced pregnancy or are navigating the changes brought on by menopause, to express concerns about injury or exacerbating existing conditions through weight training. The key here is not to shy away from physical activity due to fear but to approach it with caution and proper guidance. Lifting weights can support increased strength and bone density,  both of which can be preventive of future injury. 

 
Who to Speak To: Consult a physiotherapist specializing in women's health. These professionals can provide tailored advice and exercises that accommodate your body's needs, ensuring you can engage in weight training safely and effectively. Emphasize the importance of finding a practitioner who understands the unique challenges and needs of women's bodies through different life stages.

Key Concerns and Truths About Weight Training for Women #2:

Lack of Knowledge: Many women feel intimidated by the weight section of a gym, not knowing how to use the equipment or proper lifting techniques. This apprehension can be a significant barrier to starting strength training.  Instead of feeling embarrassed or apprehensive, think about weight lifting like any other sport. Would you expect to know how to sail a boat without every having been taught and only watched others sail? Would you expect your kid to know how to ride a bike without being shown? And can we agree that everyone's path to learning is different? 

Using the bike example - one child might need a single lesson or explanation  where another child might need a help and support to build the confidence to try.  

Being an adult doesn't mean we are removed from the learning process. 

 
Who to Speak To: A personal trainer with expertise in working with women and addressing common concerns can be invaluable. Look for someone certified and experienced in guiding beginners through the basics of weight training, focusing on form and safety. A trainer who prioritizes your comfort and learning can transform your gym experience.

They can also guide you on different options for lifting weights and strength training. You  might prefer group classes for the social interaction and motivation,  a gym that runs challenges to keep you accountable, or 1:1 training sessions to maximize your time and progress. Remember the weights and the format you do them in is just the tool, not the goal. 

Key Concerns and Truths About Weight Training for Women #3:

Time Constraints: The misconception that effective weight training requires lengthy sessions at the gym several days a week prevents many from even starting. 

When taking on something new, regardless of what it is, some thought must be given to how it's going to fit into your life in the long term. While a 30 day gym trail membership might be a great way to attend as many session or classes as possible - is this sustainable? It's find to give something a try, but if it's not going to fit into your life over the long term, it's worth considering another option. 

 
Who to Speak To: This is more about strategy than consulting a specific professional. Consider integrating weight training into your lifestyle in more flexible ways. Home workouts, online classes, or selecting gyms located conveniently on your daily route (like near work or your children's school) can make a huge difference. For those particularly pressed for time, short, high-intensity sessions can be remarkably efficient and easily fit into a busy schedule.

Key Concerns and Truths About Weight Training for Women #4:

Diet Culture:  The pervasive diet culture often influences women's approach to exercise, with many adopting practices like intermittent fasting, time restricted eating, or specific diets that may not align with the nutritional demands of strength training.

 
Who to Speak To:  A qualified nutritionist, particularly one who understands the synergy between diet and exercise, can provide personalized advice. As a nutritionist myself, I emphasize the importance of fuelling your body correctly to support your lifestyle and fitness goals, especially when it comes to weight training. 

For those juggling multiple commitments, creativity in scheduling can be a game-changer. So can stepping away from the persistent message of 'good' food and 'bad' food to allow more space to consider what food is the right choice for you. 

If you would like to see if working with a Nutritionist is the right fit for you, book a free 15-minute consultation - you can book into my calendar below:

The health benefits associated with lifting heavy weights for women are extensive, encompassing both well-known and lesser-known advantages:

In wrapping up, you might wonder why I, as a nutritionist, am delving into the realm of weight training. I'm not a personal trainer, and I'm not going to give you advice on how to lift weights.  The connection between nutrition and physical exercise, particularly weight training, is inseparable and profoundly impactful. Firstly, weight training assists many of my clients in achieving their health and wellness goals, from weight loss to improved metabolic health. The myriad health benefits of lifting weights—enhanced bone density, better metabolism, improved posture, to name a few—are perfectly aligned with the nutritional objectives most people strive for.

Holistic Health Approach 

However, the aspect I find most compelling, and which underscores the connection between our diet and our exercise, is the undeniable fact that to reap the full benefits of strength training, supporting your body with proper nutrition is not just beneficial; it's essential. The foods we consume fuel our workouts, aid in recovery, and ensure that the effort we put into weight training translates into tangible results. 

This is why discussions about lifting weights and building muscle cannot be decoupled from conversations about nutrition.  You can't have one without the other. Whether it's ensuring adequate protein intake for muscle repair, managing carbohydrates for energy, or incorporating fats for hormonal health, each dietary component plays a pivotal role in supporting your strength training journey.

Partnership of Nutrition and Weight Training

As we navigate the path to better health and stronger bodies, the partnership between nutrition and weight training becomes increasingly clear. It's a reminder that achieving our healthiest selves is not a journey of either/or but a holistic approach that encompasses what we eat, how we move, and how we live. This holistic perspective is what I aim to bring to my clients, guiding them towards a lifestyle where nutrition and exercise are seamlessly integrated, each supporting and enhancing the other for overall health and well-being.

The narrative that women should shy away from weight training is not just outdated; it's fundamentally flawed. Strength training offers immense benefits, from improved metabolism and bone density to enhanced posture and strength. The real challenge lies not in the weights themselves but in overcoming the misconceptions and barriers that prevent women from embracing this crucial aspect of fitness.

Incorporating weight training into your lifestyle doesn’t have to be daunting. By seeking the right support and adopting a flexible approach to your routines and diet, you can overcome the barriers that have kept you from embracing the benefits of strength training. Remember, the goal is to enhance your health and well-being, not to fit into a rigid schedule or set of expectations. Find what works for you, and don't be afraid to ask for help along the way.

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