Strength training has become increasingly popular among women. But despite the growing interest, many myths still hold women back from experiencing its full benefits. As a fitness trainer who has worked with women of all ages, stages, and abilities for over 18 years, I hear these concerns every day. Let’s clear up some of the most common myths and replace them with facts that empower you to train with confidence.
Myth 1: Strength training will make you bulky
This is one of the biggest and most persistent myths. The reality is that women do not naturally have the same levels of testosterone as men, which means building large, bulky muscles is extremely difficult without very specific training, nutrition, and supplementation.
Fact: Strength training helps create a toned, strong, and lean physique. It improves muscle definition, posture, and body composition without adding unwanted bulk. Most women notice they feel stronger, more confident, and more comfortable in their bodies not larger.
Myth 2: Cardio is better for fat loss than strength training
While cardio does burn calories, it’s not the whole picture when it comes to fat loss.
Fact: Strength training increases lean muscle mass, which boosts your metabolism even at rest. This means you burn more calories throughout the day, not just during your workout. A balanced routine that includes both strength training and cardio is the most effective approach for sustainable fat loss and overall health.
Myth 3: Strength training isn’t safe during pregnancy or after birth
Many women are told to avoid lifting weights during pregnancy or post-partum, often out of fear.
Fact: When properly programmed and supervised, strength training is not only safe but incredibly beneficial during pre- and post-natal stages. It supports posture, reduces back pain, strengthens the core and pelvic floor, and helps prepare the body for childbirth and recovery. The key is working with a qualified trainer who understands how to adapt exercises safely for each stage.
Myth 4: You’re too old to start strength training
It’s never too late to begin.
Fact: Strength training is one of the most powerful tools for healthy aging. It helps maintain bone density, muscle mass, balance, and mobility all essential for long-term independence and quality of life. Whether you’re in your 20s or your 60s, strength training can be adapted to meet you where you are.
Myth 5: Strength training is only about lifting heavy weights
Many women think strength training means lifting very heavy dumbbells or barbells and nothing else.
Fact: Strength training comes in many forms. Bodyweight exercises, resistance bands, TRX suspension training, and functional movement patterns are all highly effective ways to build strength. At Kristenborg Fitness, the focus is on functional, real-life movement. Training your body to move better, feel stronger, and stay injury-free.
Myth 6: You need to be fit before you start strength training
This belief stops many women from taking the first step.
Fact: You don’t need to be fit to start you get fit by starting. Strength training is suitable for all fitness levels and can be fully personalised to your experience, goals, and any physical considerations. Whether you’re new to training, returning after pregnancy, or rebuilding strength after illness, there is always a safe place to begin.
The Bottom Line
Strength training is not about becoming someone else. It’s about becoming stronger, more capable, and more confident in your own body. It supports physical health, mental wellbeing, and long-term resilience at every stage of life.
If myths have been holding you back, consider this your sign to start. With the right guidance, strength training can be one of the most empowering choices you make for your body and your wellbeing.
Train with purpose. Move with confidence. Feel strong.