5 Myths About Strength Training for Women: What’s True and What’s Not

Are you interested in starting strength training but worried about the negative consequences you’ve heard about? There are many myths surrounding strength training that persist and prevent many women from even picking up weights. In this article, we’ll break down the five biggest myths about strength training and muscle building in women – to show you why you don’t need to fear the weights!

Myth 1: "Strength training will make women too bulky and masculine"

One of the most widespread myths is the belief that women who train with weights will automatically become "too muscular" and "masculine". Many women are afraid of training regularly and gaining "too much" muscle, getting “bulky” and losing their femininity in the process. But is this really true?

Not really. Women naturally have lower levels of testosterone (a hormone that plays a key role in muscle growth) and a higher body fat percentage than men. Moreover, even with intense strength training and a balanced, protein-rich diet, it can take years to develop visible muscles. So, women don’t need to worry about suddenly looking like bodybuilders just because they lift weights at the gym.

In fact, gaining more muscle can make your body appear leaner, and that "toned" look that many women desire is actually the result of training paired with good nutrition. Beyond aesthetics, regular strength training boosts confidence and improves overall health. 

Myth 2: "Strength training burns less fat than cardio"

Another common myth is that cardio, such as running on the treadmill, is better for fat loss than lifting weights. Many women believe they’ll burn more calories running or cycling and therefore lose weight faster. But this isn’t the full picture.

While cardio is, of course, excellent for the cardiovascular system and burns a lot of calories during the session, strength training has a longer-lasting effect on calorie expenditure. This is because muscle mass increases your body’s basal metabolic rate, which means you burn more calories at rest – even after your workout and on rest days [1].

A balanced training programme that combines strength training with cardio is key to achieving long-term results.

Myth 3: "Women should train differently from men"

A surprisingly persistent myth is the advice that women should do lots of reps with light weights to get "long, lean muscles". In reality, there’s no such thing as "long" or "short" muscles – the length of your muscles is determined by your genetics. Weight training simply provides the stimulus that strengthens those muscles, making them grow and appear fuller. This is true for both men and women.

Women shouldn’t make the mistake of only training with light weights and high reps. A well-structured training plan should include both phases with moderate weights and more reps, as well as phases with progressively heavier weights and fewer reps. This combination leads to strength gains over time and helps achieve that "toned" look many women desire.

As we mentioned earlier, strength training also increases your basal metabolic rate, which can help reduce body fat and make muscles appear more defined. 

Myth 4: "Doing sit-ups will give you a flat stomach"

Unfortunately, many women still believe that it’s possible to target fat loss in specific areas of the body through exercises. But doing endless sit-ups isn’t the key to a flatter stomach or a six-pack.

The body doesn’t lose fat from specific areas on demand. You won’t get a flat stomach from isolated ab exercises alone, but rather from a combination of strength training, a balanced diet, and a calorie deficit. What really matters is the overall calorie balance – the ratio between the calories you consume and the calories you burn through your metabolism and physical activity. If this balance is negative, you’ll lose weight – but not from just one area, it will happen across your entire body.

Be cautious with very large calorie deficits, as your body may begin to lose muscle along with fat, which can lower your basal metabolic rate and lead to the dreaded yo-yo effect. Keep your deficit moderate and ensure your diet contains enough protein to support muscle building. It’s also important to include enough carbohydrates to provide your body with the necessary energy for training.

Myth 5: "Strength training is dangerous for women"

The fear of injuries or health problems is another myth that keeps women away from strength training. While people no longer believe that lifting weights will "cause the uterus to fall out", many still have concerns about the health of bones and joints.

But the truth is the opposite! Strength training strengthens bones, helps prevent conditions like osteoporosis, and helps maintain independence as you age [2]. It also improves posture and reduces the risk of back and joint pain.

With proper technique, a well-structured training plan, sufficient rest, and a balanced, protein-rich diet, strength training is one of the safest and most effective forms of exercise [3]. It’s especially important at the beginning to learn the correct technique, then gradually increase the weight. A thoughtful training programme tailored to your fitness level ensures that injuries are avoided, and your body is strengthened in the long term.

Women and Strength Training: Busting the Myths!

As you can see, many myths about strength training for women are outdated. Strength training offers just as many benefits for women as it does for men, if not more! It promotes muscle growth, prevents age-related health issues, and improves both physical and mental health.

So, the next time you hear something like "too much training makes you masculine" or "cardio burns more fat", don’t let it influence you, and encourage your friends to train regularly too! A strong body leads not only to better health but also to greater confidence and satisfaction in everyday life.

Sources

[1] Speakman JR, Selman C. Physical activity and resting metabolic rate. Proc Nutr Soc. 2003 Aug;62(3):621-34. 

[2] Papadopoulou SK, Papadimitriou K, Voulgaridou G, Georgaki E, Tsotidou E, Zantidou O, Papandreou D. Exercise and Nutrition Impact on Osteoporosis and Sarcopenia-The Incidence of Osteosarcopenia: A Narrative Review. Nutrients. 2021 Dec 16;13(12):4499.