To Lift Or Not Lift: Should Women Strength Train?

Women are often told not to focus on weight loss if they go to the gym. There is a preconceived notion that lifting weights can turn them into a bodybuilder. They will become too muscular and lose out on the "femininity" of their body. But is that the case? To break this myth, we spoke to a Fitness trainer, health coach and nutritionist Apar Jain.

"Weight training offers numerous health benefits for women, from improved strength and muscle tone to better bone density and metabolism," says Jain. He also points out that women do not "bulk up" like male bodybuilders and one of the reasons for that is their hormones.

Men generally have higher levels of testosterone, a hormone that also promotes muscle growth, whereas the levels are much less in women. "So even with regular weight training, they are more likely to build lean, toned muscle, rather than large, bulky ones," he explains.

Myth of Bulking: Jain explains that many women worry that lifting weights will make them bulky, but in reality, it helps them achieve a toned, athletic look. It also helps them create a leaner, more defined body by reducing body fat and increasing lean muscle mass.

"So, is it bad for women to weight train? Absolutely not! Weight training is one of the best

things women can do for their bodies, supporting overall health, longevity, and confidence. The key is to train with a balanced routine that includes both strength and cardiovascular exercise, along with a nutritious diet that supports personal fitness goals," he explains.

Addressing this preconceived notion, Jain says that media portrayals of bodybuilding have often shown men and women with extreme muscular physiques. Many people thus associate any kind of weightlifting with this look. "They are unaware of the specialised training and dietary practices that bodybuilders follow. This visibility makes women worry that lifting weight will quickly lead to a similar physique."

Historical Fitness Stereotypes: For decades, fitness marketing for women emphasised “slimness” and “toning” without muscle growth. Women were encouraged to stick to cardio or light weights with high reps, reinforcing the idea that lifting heavier weights would somehow “masculinise” their bodies. These stereotypes have taken time to fade as fitness knowledge has evolved.

Biology Misunderstandings: Many people don’t fully understand how muscle growth works or the role hormones like testosterone play. Women naturally have lower levels of testosterone than men, so they’re not biologically predisposed to gain large amounts of muscle mass. But without a solid understanding of this, many assume that lifting heavy weights alone will lead to “bulking up.”

Misleading Fitness Advice: Some fitness advice still focuses on the idea of “toning” muscles by lifting very light weights. However, muscle definition actually comes from a balance of strength training, cardiovascular exercise, and diet, rather than avoiding heavy weights. This misconception has led many women to avoid weight training altogether or stick to very low weights, reinforcing the fear of bulking.

Social Pressure and Body Image: Cultural pressures around femininity have often emphasised a lean, slim look, leading some women to avoid weight training for fear of appearing too muscular or “unfeminine.” Even as body positivity and strength are increasingly celebrated, the old biases about how women “should” look still linger.

Lack of Education and Exposure: Many women may not have access to accurate information or the support of knowledgeable trainers who can explain the benefits of weight training without bulk. As more women gain exposure to strength training and see results for themselves, this myth is starting to break down.