Strength training for women: common myths and a simple start

Many women are told to stick to light weights and plenty of cardio. Public health guidance says something different: muscle-strengthening activity is recommended for adults generally, women included. Here is how to cut through the confusion.

Myth: lifting will make me bulky

Building large amounts of muscle takes years of focused training, very hard work and eating plans built for it. A beginner doing two or three sessions a week will typically notice that they feel stronger and more capable long before their shape changes dramatically. The ladies track in our app is built for glutes, lower-body sculpt and upper-body toning, and no programme can promise a specific body shape.

Myth: cardio is all I need

Walking, cycling and other cardio are valuable, and guidance recommends them. But the same guidance recommends muscle-strengthening activity on two or more days a week as well. The two work together rather than competing. Our guide on how much exercise adults need shows how to combine them.

Why strength training helps

• You get stronger, which makes everyday tasks such as carrying shopping and climbing stairs easier.
• It supports muscle and bone health as you get older.
• It gives you a clear way to track progress that is not about the scale.

A simple way to start

Begin with two short sessions a week of 20 to 30 minutes, with rest between them.

• Pick a few basic movements: a squat or sit to stand, a push such as a wall press-up, a pull such as a band row, and a hip movement such as a glute bridge.
• Do each for a small number of repetitions that feels controlled.
• Add a few repetitions or another round when it feels easy, not before.

Our beginner strength training week lays out a full example, and the ladies page explains the dedicated track.

Eating to support training

Enough food and enough protein help you recover. You do not need a special diet to start; aim for regular meals with a protein food at each. See protein for people who train.

Health circumstances come first

Pregnancy, recovery after childbirth, pelvic floor concerns, heavy or painful periods, joint problems and other conditions may change which exercises are appropriate. Talk to your doctor or a qualified physiotherapist, particularly if you are pregnant, have recently given birth or feel pain or pressure during exercise. Stop if you feel unwell.

Where to go next

• Read training options for women for the track overview.
• See the membership plans or contact us with a question.

This article gives general information only. It is not medical advice.