Why Lifting Weights Is Safer (and Smarter) Than You Think — A BRAIN-Based Approach

If you're thinking about lifting weights but you're worried about getting hurt, becoming bulky, or just not knowing where to start—you’re not alone. As a vegan powerlifting coach, I’ve worked with dozens of beginners (especially women over 40 and 50) who’ve had the exact same concerns.

But here’s the truth: strength training is one of the safest, most empowering things you can do for your body—when done right. And it’s much less risky than simply doing nothing.

In this post, I’ll walk you through the BRAIN method I teach all my clients to help assess whether lifting weights (or any new habit) is right for them.

🧠 What Is the BRAIN Method?

BRAIN stands for:

• Benefits
• Risks
• Alternatives
• Intuition
• Nothing

It’s a powerful decision-making tool—whether you’re starting strength training or evaluating any lifestyle habit.

✅ B – Benefits of Strength Training

Let’s start with the positives: lifting weights helps you build lean muscle, strengthen joints, improve posture, and boost your metabolism.

For women over 40, this becomes critical. Without strength training, most people lose 5–10 pounds of muscle every decade after age 30—replaced by fat, which slows metabolism and increases injury risk.

And let’s bust a myth: lifting weights won’t make you bulky. Most women actually get leaner and more toned as they increase strength.

⚠️ R – Risks (And Why They’re Overhyped)

You’ve probably heard someone say: “Lifting weights is dangerous!” But let’s put this in perspective.

Most injuries happen outside the gym—from picking up a toddler awkwardly or twisting while gardening. In contrast, strength training is done in a controlled setting with proper technique, progression, and rest.

I always start clients with bodyweight or light resistance at home, focusing on good form. Only when you’re ready do we move into gym-based barbell work—if you even want to.

🔄 A – Alternatives to Strength Training

Yes, yoga, walking, or Pilates are great too! But they don’t offer the progressive overload that builds muscle and bone density.

Only resistance training has been shown to:

• Reverse age-related muscle loss (sarcopenia)
• Improve bone mineral density (key for avoiding osteoporosis)
• Support metabolism long-term

And guess what? More and more women are catching on. At my last few powerlifting meets, women made up over 70% of the participants!

🔍 I – Intuition: What Does Your Body Say?

Many people feel gym anxiety—worried about pain, judgment, or doing something wrong.

That’s totally valid. That’s why I check in with every client weekly:

• How do your muscles feel?
• Are you recovering well?
• Are you enjoying the process?

Most soreness is completely normal—it’s just your muscles adapting. And if something doesn’t feel right? We adjust. You’re never doing this alone.

🛑 N – Doing Nothing Is Riskier

This is the part most people forget: doing nothing has risks too.

If you skip strength training long-term:

• Your muscles weaken
• Your metabolism slows
• Joint pain can worsen
• Your confidence drops

And that’s exactly what I help my clients reverse—no matter their age or experience level.

✨ Ready to Start Lifting Smarter, Not Harder?

If you’re ready to stop feeling weak, stiff, or unsure in your body—and want to build real strength and confidence without injury or intimidation—I’d love to work with you.