7 Weight Training Misconceptions Every Woman Should Ignore

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Weight training is often surrounded by myths and misconceptions, especially for women. Many shy away from lifting weights, fearing they’ll bulk up or harm themselves somehow. These thoughts are not only outdated, but they’re also holding women back from reaching their full strength potential.

Whether you’re new to the gym or a seasoned lifter, understanding the facts behind these myths will empower you to embrace strength training confidently, improve your fitness, and achieve your goals without fear. Here are seven common misconceptions and their truths.

1. Lifting Weights Will Make You Bulky

One of the most common misconceptions about female weightlifting is it will cause you to look bulky or masculine. However, it’s not an easy look to achieve and will not happen unless it’s precisely what you’re working toward. It takes months of strict dieting and rigorous training to look bulky.

The female body lacks the testosterone it takes to build enough muscle to become bulky. Studies have found women lose body fat when lifting weights, meaning weights will make you look leaner. If you only lift weights two to three times a week, you’ll likely never look bulky, as you’ll not build enough muscle mass to achieve that look.

2. You Can’t Lift Weights While Pregnant

Many people believe weightlifting during pregnancy is inherently dangerous. However, not only is weightlifting during pregnancy safe, but it’s also an excellent way to build strength before you give birth. It has been shown that women who weightlift during pregnancy experience better moods, less back pain, and easier labor and delivery. 

3. You Should Stop Lifting Weights After Menopause 

Many things can stop after menopause, but weightlifting shouldn’t be one of them. Although you might have to train differently than before due to aging joints, weightlifting is essential for maintaining bone density and muscle mass that would otherwise be lost due to aging. 

During menopause, many women struggle to sleep, and weightlifting is a great way to fight this. Exercise improve your sleep by reducing the time you take to fall asleep each night. 

4. You Should Only Use Light Weights and Do More Reps 

Building on the theory that lifting weights will make women bulky, many believe that if they lift lighter weights but do more reps, they’ll be leaner than someone who lifts heavier weights for fewer reps. However, heavier weights will ensure you can tone your body how you want. 

While you should aim to lift heavier weights, don’t go all in too early. Building up the muscle you need to lift heavier will take a while, so start with lighter weights and slowly build up over time.

5. You Can’t Lose Weight if You Lift Weights 

Many women believe cardio is the only way to lose weight. However, weightlifting is as effective — and possibly even more effective — than cardio. Weightlifting ensures that you continue burning fat long after your workout, which will help you lose weight faster. 

Long-term, weight lifting will keep you leaner for longer as your body will need more fat to maintain all the new muscle mass you have accumulated, increasing the calories you burn daily. 

Although weightlifting is an effective way to burn calories and lose weight, you should not disregard cardio. If not for weight loss purposes, cardio is excellent for your heart health and should not be skipped. 

6. Lifting Weights Is Dangerous 

There’s a consensus that weightlifting is dangerous for any gender, but more specifically for women. There’s no danger in weightlifting if you’re doing it correctly. If you’re unsure how to lift weights correctly, consult a personal trainer or coach to show you the form. You have nothing to be afraid of as a woman in weightlifting, even though it’s a male-dominated sport.

7. Weight Lifting Is Only Good for Muscle Growth 

Weightlifting is great for muscle growth, but that’s not the only thing a routine can do for you. It can also improve your mind, mood, heart, posture and confidence. Becoming stronger and feeling more capable will allow you to feel like you can do more. Once you see what your body can do, you will grow from strength to strength — literally!

How to Build a Weightlifting Routine

If you want to start weightlifting and you’re unsure how to get going, there are a few tips you need to know: 

1. Always warm up. Before weight training, you must warm up your muscles to avoid injury. Cardio is a great warm up — run on the treadmill or cycle from your house to the gym.
2. Start with body weight. Although weight training is a great way to tone and lean your body down, you can’t jump in and lift heavy weights on your first day. You’ll need to build up to it. Start with bodyweight and lightweight exercises until you can move up the rack to the following weight range. You can move on to the following weight range and build muscle when you've perfected your form.
3. Track progressive overload. As you begin increasing the weight range you’re lifting, ensure you track it. This progressive overload shows how many reps you can do with a certain weight and how much stronger you’re getting each week.
4. Get a coach. Your form must be correct when you’re weightlifting. For one thing, you could severely injure yourself if you do the movements incorrectly, especially with heavier weights. Another consideration is if you’re not doing the movements correctly, you might not be reaping the full benefits of the workout, even though you’re working extremely hard.
5. Focus on your diet. You may have heard people discussing how bodies are built in the kitchen. This is entirely true, meaning you should focus on your eating habits to see results. You can’t out-train a bad diet, so ensure you’re eating healthily to increase the benefits of your practice. 
6. Find a split that works for you. A good workout split will have you motivated to go into the gym everyday. Finding a variety of exercises that works every muscle group at least two days a week and fits into your schedule is essential when building a routine. 

Embrace Your Strength 

Weight training as a woman is one of the most powerful tools for improving your health, strength and confidence, no matter your stage of life. You can unlock incredible physical and mental benefits by ignoring misconceptions and building a balanced routine with proper guidance. Whether lifting to feel stronger, manage your weight or simply challenge yourself, remember the journey is yours to define.