Strength Training for Women: A Scientific Perspective on Debunking Myths and Stereotypes

Strength Training for Women: A Scientific Perspective on Debunking Myths and Stereotypes

In recent years, more and more women are including strength training in their fitness routines. However, many misconceptions still hold them back. Grandma says it’s bad for your health, your neighbor claims you’ll get too bulky, and your friend is worried that childbirth will become more difficult or that something will happen to your pelvic floor. Yet, modern research shows these beliefs are, to put it mildly, outdated. Let’s dive into the main myths about strength training for women and back them up with the latest scientific studies. Let’s go!

Myth 1: Strength Training Will Make Women “Bulky”

My favorite myth! The stereotype that lifting weights leads to a “bulky” or overly muscular body is the most common among both men and women. The fear of getting “too big” usually comes from people unfamiliar with sports, who have only seen bodybuilders on Olympia stages—all of whom are on steroids. Look at natural bodybuilders from organizations like OCB or WNBF, where athletes are blood- or urine-tested for steroids. Naturally developed muscles look completely different.

And even if you were to consume steroids by the spoonful, getting as big as a gorilla takes years (not weeks or months, ladies!) of intense training and excellent genetics.

An article by Katherine Hobson, published in U.S. News & World Report (2002), shows that women who engage in strength training achieve lean, toned physiques rather than the excessive muscle mass associated with male bodybuilders on steroids.

This is explained by hormonal differences, particularly women’s lower levels of testosterone, which make developing “bulky” muscles through regular training virtually impossible. On the contrary, strength training improves overall body composition, resulting in a healthier and more toned appearance.

Myth 2: Strength Training is Dangerous for Older Women

The belief that weightlifting is unsafe for older women is disproven by the LIFTMOR study (Watson et al., 2018). This randomized controlled trial focused on postmenopausal women with osteopenia and osteoporosis—conditions that weaken bones. Participants performed high-intensity strength exercises (over 85% of their one-rep max) under professional supervision.

The results were impressive:

  • Bone density in the lumbar spine and femoral neck increased significantly among women following the program.
  • Functional physical performance improved dramatically.
  • No serious injuries were recorded during the study, proving the safety of such exercises when done correctly.

Thus, strength training is not only safe for older women but also reduces the risk of fractures and improves physical fitness. Start strengthening those bones while you’re young, ladies!

Myth 3: Strength Training is Harmful During Pregnancy

Many women avoid strength training during pregnancy out of concern for their baby’s or their own health. However, a study by Prevett et al. (2023), published in the International Urogynecology Journal, debunks this myth. The survey involved 679 women who lifted at least 80% of their one-rep max during pregnancy.

Key findings:

  • Most participants had no complications during pregnancy or childbirth.
  • Those who continued training at a similar intensity until delivery had fewer complications compared to those who stopped.
  • Even exercises involving lying positions or breath-holding (Valsalva maneuver) during maximal efforts caused no adverse effects.

Unfortunately, doctors unfamiliar with sports medicine or relying on outdated knowledge may still recommend only walking or swimming during pregnancy—without considering a woman’s fitness history.

As for me, I’ve decided to listen to my body during pregnancy and continue training three times a week, slightly lowering the weights and skipping the lifting belt. Want to see how I train while pregnant? Check out my Telegram channel: https://t.me/veganathlete

Myth 4: Strength Training Doesn’t Affect Mental Health

Another common misconception is that strength training only benefits physical health. However, research by Caruso and Gill (1992) proves its positive impact on mental well-being. Participants in a 10-week strength training program reported improvements in self-esteem, confidence, and body satisfaction.

These findings highlight how strength training enhances not just physical fitness but also overall well-being. Given the prevalence of toxic messaging from social media, fashion runways, movies, and magazines pushing women to “be skinny” and equating beauty with worth, strength training is a powerful antidote to body dysmorphia.

Strength training strengthens not only the body but also the mind, providing a shield against sexist and misogynistic comments that tie a person’s value to their appearance.

Myth 5: “Weightlifting is Not Feminine!”

Sports are for humans. Reminder: women are humans too. Some claim that women aren’t made for heavy training—just as they used to say women weren’t made for politics, education, careers, and much more. Luckily, we live in a world where equality is gradually growing.

Where does it say that women shouldn’t engage in activities that make them stronger, healthier, and improve their quality of life? Take a broader look at sports. From the Olympics to ballet, gymnastics, wrestling, auto racing, and chess—women are constantly pushing their limits.

Whether it’s supporting women athletes (surprise: not popular) or fighting for pay equality (women earn far less than men in sports), society still undervalues women in sports. Adding internalized misogyny to the mix only worsens things.

The more women like me show that a person’s worth (remember: women are people) depends on their achievements, not their appearance, the more others will love themselves as they are and pursue the sports they enjoy—not the ones dictated by the patriarchy.

Conclusion: Science Supports Strength Training for Women

Modern research consistently debunks myths about strength training for women. Weightlifting helps achieve a lean, toned body, strengthens bones (especially for older women), and reduces the risk of injury with proper technique. Even during pregnancy, strength training is not only safe but also contributes to better health and recovery.

Additionally, strength training has positive effects on mental health, boosting confidence and improving body image. Women of all ages and fitness levels can benefit from strength training, breaking outdated stereotypes and paving the way to health and strength.

Women who engage in strength sports are breaking stereotypes, proving that physical strength and independence are not privileges but basic rights. Instead of questioning the choices of women athletes, we should support and be inspired by their achievements.

Supporting women in sports is a step toward equality and societal progress.

Cited Articles:

🚀 Hobson K. The stronger sex. Women who lift weights get healthier, better bodies--not, new research shows, bulkier ones. US News World Rep. 2002 May 13;132(16):52-3. PMID: 12026872.

https://pubmed.ncbi.nlm.nih.gov/12026872/ 

🚀 Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018 Feb;33(2):211-220. doi: 10.1002/jbmr.3284. Epub 2017 Oct 4. Erratum in: J Bone Miner Res. 2019 Mar;34(3):572. doi: 10.1002/jbmr.3659. PMID: 28975661.

https://pubmed.ncbi.nlm.nih.gov/28975661/

 🚀 Caruso CM, Gill DL. Strengthening physical self-perceptions through exercise. The Journal of Sports Medicine and Physical Fitness. 1992 Dec;32(4):416-427. PMID: 1293426.

https://europepmc.org/article/med/1293426/

 🚀 Ahmed C, Hilton W, Pituch K. Relations of strength training to body image among a sample of female university students. J Strength Cond Res. 2002 Nov;16(4):645-8. PMID: 12423199.

https://pubmed.ncbi.nlm.nih.gov/12423199/

 🚀 Prevett C, Kimber ML, Forner L, de Vivo M, Davenport MH. Impact of heavy resistance training on pregnancy and postpartum health outcomes. Int Urogynecol J. 2023 Feb;34(2):405-411. doi: 10.1007/s00192-022-05393-1. Epub 2022 Nov 4. PMID: 36331580.

https://pubmed.ncbi.nlm.nih.gov/36331580/

If you don’t know where to start your journey to becoming one of the strong girls at a any age - sign up for coaching with Katya or select one of her self-guided programs

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