You’ve been showing up. Doing the workouts. Maybe even lifting some weights. But something’s off—you’re not seeing the results you hoped for. Or worse, you're being told that if you lift too heavy, you’ll “ruin” your body.



Let’s clear the air right now.













For decades, women have been sold a misleading, watered-down version of strength training. One that promises “toning” but delivers very little change. The truth? Real strength builds real results—not just physically, but mentally and hormonally too.



If you’re tired of the fluff and ready to train in a way that actually works, keep reading. These are the 5 biggest lies about women and strength training that might be holding you back—and what to do instead.







Lie #1: “Lifting Heavy Is Dangerous for Women”



Let’s replace this old narrative with something more empowering—and true.



The idea that women should only lift tiny weights—3 lbs, maybe 5 lbs if you're feeling wild—isn’t just outdated. It’s sabotaging your progress.



Heavy lifting, when done with proper form and progression, is not dangerous. What’s dangerous? Believing that your body is too fragile to be strong.



We’ve all heard it. A woman mentions squatting 75 lbs and suddenly someone’s warning her about her knees. Meanwhile, her toddler weighs 35 lbs and she’s hauling him around all day—on one hip, with groceries in the other hand.



If you’ve got the strength, mobility, and guidance (a good coach helps), lifting 75 lbs is not only safe—it’s often necessary to get real results.



Want to:




* Speed up your metabolism?



* Improve body composition?



* Build better bone density?



* Enhance hormonal health?




Then tiny dumbbells and endless reps won’t cut it. You have to progressively overload your muscles, which means lifting heavier over time.



But don’t worry—you’ll ease into it. Everyone starts with a weight that feels manageable and safe. Start with bodyweight movements, like the ones in my Fit from Scratch free guide and Train to Build Starter training program. Master the fundamentals. Then add load gradually. You’re stronger than you think—and capable of much more than “toning” with tiny weights that simply stop giving you any progress after a while.







Lie #2: “Lifting Weights Will Make You Bulky”



This one seems to come up again and again. So I even made a whole video about it which you can check out HERE.



Let’s be clear: muscle doesn't sneak up on you. You won’t wake up one day and say, “Oops, I accidentally became a bodybuilder.”



In reality, building significant muscle mass:




* Requires years of consistent training,



* Is influenced by genetics and hormone levels,



* And needs a lot of food—especially protein.




Even adding modest muscle takes real work. The idea that doing a few push-ups or barbell squats will instantly bulk you up just isn’t how it works.



But more importantly: Why is “getting big” always framed...