As a coach, one of the most rewarding trends I’ve seen in the fitness industry is the growing number of women embracing strength training. Historically, women have often been steered away from weightlifting, given outdated advice to focus on cardio or light exercises to “tone” rather than “bulk up.” But today, more women are taking control of their fitness by lifting weights, and the results are empowering, both physically and mentally.
In 2024, strength training for women is about more than just aesthetics; it’s about building confidence, improving health, and challenging societal norms. Let’s dive into why this shift is so important and how coaches can continue to support and empower women through lifting.
Breaking the Myths: Strength Training Won’t Make You “Too Bulky”
One of the most persistent myths in fitness is that lifting heavy weights will make women “too bulky.” As coaches, we know this simply isn’t true. Women typically don’t have the same levels of testosterone as men, which makes it more challenging to gain large amounts of muscle mass. Instead, strength training helps women develop lean muscle, which improves body composition, increases metabolism, and boosts overall strength.
Coach’s Perspective: It’s important to educate clients about these misconceptions. When I introduce women to strength training, I emphasize that lifting weights will sculpt their bodies and make them stronger, not bulkier. I’ve seen many women start with light weights out of fear, only to gain confidence and embrace heavier lifting as they realize how it positively impacts their bodies and energy levels.
Benefits of Strength Training for Women
Improved Physical Health
Strength training offers a wide range of health benefits for women. It increases bone density, reducing the risk of osteoporosis, which is particularly important as women age. It also enhances joint health and reduces the risk of injury by strengthening muscles and connective tissues.
Coach’s Insight: Many of my female clients, especially those in their 30s and 40s, come to me wanting to feel stronger and healthier as they age. Weightlifting helps them achieve this by building not only muscle but resilience in their bones and joints. The long-term health benefits are profound.
Boosted Metabolism
Lifting weights helps build lean muscle mass, which in turn boosts metabolism. Muscle tissue burns more calories at rest than fat, meaning that women who strength train will burn more calories throughout the day—even when they’re not working out.
Coach’s Insight: I love seeing the “aha” moment when women realize that strength training allows them to eat more while still staying lean. It’s not about cutting calories drastically but about fueling their bodies to support muscle growth and recovery.
Confidence and Mental Empowerment
There’s something uniquely empowering about lifting weights. For many women, it’s not just about the physical strength they gain, but the mental resilience that comes with it. Strength training teaches patience, persistence, and the ability to push through challenges.
Coach’s Insight: One of the most powerful transformations I see isn’t just in my clients’ bodies—it’s in their mindset. Women often walk into the gym feeling intimidated by the weight room, but after a few weeks of training, their confidence soars. Lifting becomes a way to prove to themselves that they are capable of more than they ever thought possible.
Breaking Societal Norms
For years, women were told that the weight room was a “man’s domain.” This idea is slowly being dismantled, and more women are owning their space in the gym. Strength training helps break the stereotypes that women should focus on being smaller or “toned” rather than strong and powerful.
Coach’s Insight: It’s inspiring to watch the shift happening in gyms. I’ve seen more women venture into the free weight section, confidently lifting heavier and challenging themselves. As a coach, it’s my job to continue supporting this movement, ensuring that women feel welcome and encouraged to lift alongside anyone else in the gym.
How Coaches Can Support Women in Strength Training
Create a Supportive Environment
One of the biggest barriers for women entering the world of strength training is intimidation. Whether it’s fear of judgment or a lack of confidence in their abilities, many women feel uncomfortable in the weight room. As coaches, it’s our role to create a welcoming and supportive environment where women feel encouraged to learn and grow.
Coach’s Tip: Offer women-only strength training classes or small group sessions where they can learn proper techniques in a non-intimidating space. These classes can help build a community where women support and uplift each other, creating a more inclusive fitness culture.
Focus on Technique and Education
Proper form is crucial for preventing injuries and ensuring progress in strength training. Many women may be unfamiliar with certain exercises or feel unsure about lifting heavy weights. Coaches should prioritize education, teaching clients the correct techniques for movements like squats, deadlifts, and bench presses.
Coach’s Tip: Start with foundational exercises and emphasize the importance of technique over the amount of weight lifted. Gradually increase the load as your clients gain confidence and skill. This will ensure they stay injury-free while building strength over time.
Set Performance-Based Goals
While many clients may initially come to strength training with aesthetic goals, it’s important to shift the focus toward performance-based goals. This helps women develop a sense of pride in what their bodies can do, rather than how they look.
Coach’s Tip: Set measurable, performance-focused goals with your clients, such as increasing their deadlift weight, achieving their first pull-up, or mastering a new movement. These milestones provide a sense of achievement and motivate clients to keep progressing.
Celebrate Strength, Not Size
Shifting the narrative from “getting smaller” to “getting stronger” is key in empowering women through strength training. It’s important for coaches to reinforce the idea that strength is something to be celebrated, regardless of body size or shape.
Coach’s Tip: Use language that promotes strength and power rather than weight loss or size reduction. Celebrate each victory in the gym—whether it’s lifting a heavier weight, mastering a new technique, or simply feeling more confident.
Strength training is no longer just for athletes or bodybuilders—it’s for every woman who wants to feel strong, capable, and empowered in her body. As a coach, witnessing the transformation that strength training brings to women—both physically and mentally—is one of the most rewarding parts of the job.
By creating a supportive environment, prioritizing education, and shifting the focus toward strength and performance, we can help more women embrace the benefits of lifting and build confidence that extends far beyond the gym. Strength training is not just about changing bodies—it’s about changing lives.