The 12 Biggest Myths of Women’s Fitness – Weights Will Make You Bulky

In the years that I’ve been following fitness news, trends, and education, I’ve heard so many myths about women and strength training. Remember the one about “light weights and high reps builds tone, while heavy weights and low reps builds bulk”? Or that lifting weights would reduce estrogen levels, possibly making it harder to conceive?

Well, I call them myths for a reason.

It’s time to trade those cardio machines for some iron. Yes, you heard me right – weight training isn’t just for gym rats or aspiring bodybuilders; it’s a transformative tool for any woman, especially in our glorious fifties and beyond. Forget the outdated myth that lifting weights will bulk you up – it’s simply not true. Instead, unlock a world of benefits that will leave you feeling stronger, healthier, and more confident.

As always, make sure you speak to your physician before starting any exercise program.

Why You Won’t “Bulk Up”

Here’s why you won’t get bulky:

Hormonal Differences

Unlike men, women have significantly lower levels of testosterone, the key hormone for muscle growth. This means building bulky muscle mass is much harder for us. We’re more likely to achieve a sleek, toned look, not bulk. And this is true even if we lift heavy!

Targeted Training

Most of my clients don’t aim for bodybuilding competitions. They simply want to be stronger and healthier. Lifting moderate weights with proper form, focusing on functional exercises, and eating a balanced diet will keep your muscle growth moderate and controlled.

It’s a Gradual Process

Building muscle takes time and effort but know that lean muscle mass looks better and performs better than fat. You’ll be stronger for grocery shopping, stairs, and any activities you like to do before you get bulky. And since lean muscle burns more energy than fat, even at rest, strength training will actually help you get leaner.

Why You Should Lift

Build Bone Density and Combat Osteoporosis

As we age, our bone density naturally declines, increasing the risk of osteoporosis. Weight training provides the perfect antidote, stimulating bone growth and keeping your bones strong and healthy. Studies show that weight-bearing exercises like squats and lunges can significantly reduce the risk of fractures.

You can do these exercises in many ways, starting with body weight and a chair for squats, for example, and then progressing to using a chair while holding weights, to not needing the chair. Squats can also be done using a resistance band under your feet with hands in the handles. Just do them (and other exercises)!

Boost Metabolism and Burn Calories

As I mentioned earlier, muscle is metabolically active, meaning it burns more calories even at rest. Lifting weights helps you build lean muscle mass, which acts like a furnace, accelerating your metabolism and helping you burn more calories throughout the day, even while you’re not exercising.

Improve Balance and Stability

Falls become a greater concern as we age. Weight training strengthens your powerhouse, improves coordination, and increases proprioception (your body’s awareness of its position in space). This all leads to better balance, reducing your risk of falls and keeping you independent longer.

Reduce Your Risk of Chronic Diseases

Weight training has been shown to decrease the risk of heart disease, diabetes, and even some cancers. It improves blood sugar control, lowers blood pressure, and enhances overall cardiovascular health.

Enhance Flexibility and Mobility

Stiffness and decreased flexibility are common concerns after 50. Weight training, along with proper stretching, can improve your flexibility and range of motion, making daily activities easier and pain-free.

Improve Emotional Well-being

Exercise releases endorphins, the body’s natural mood-boosters. Weight training can effectively combat stress, anxiety, and depression, leaving you feeling happier and more positive.

Build Community and Support

Find a supportive gym or workout class where you can connect with other women who share your goals. I’ve even created an online community of women from all over the US. This sense of community and shared motivation can make your workouts more enjoyable and keep you accountable.

Getting Started On Your Weight-Lifting Journey

Ready to start your journey? Here are some tips:

Start slow and light

Don’t go overboard initially. Choose weights that feel challenging but doable and gradually increase as you get stronger. Amazon sells inexpensive weight sets with, say, 3-, 5-, and 10-pound weights. You can also buy a set of resistance tubing with handles and a door anchor, which has tons of uses!

Focus on form

Form is crucial to ensure proper technique to avoid injury. Consider working with a personal trainer or attending a beginner-friendly weight training class, whether online or in person.

Listen to your body

Take rest days and don’t push yourself through pain. Consistency is key at the beginning, not intensity.

Find activities you enjoy

Experiment with different types of weight training. Like free weights? Try dumbbells, barbells, and kettle bells. Prefer bands? There’s tubing with handles, traditional bands, and looped bands. Like body weight exercises? Try weight-free strength exercises, yoga, Pilates, or tai chi. Find what you love and stick with it.

Remember, it’s your journey, not someone else’s. Embrace the process, celebrate your progress, and don’t be afraid to change things up

Learn More

Within the free, donation-based courses of The Wellness Universe Wellness for All programming is my course, Exercise for Bone Health, Strength, & Mobility, which will set you up for a lifetime of proper movement and will work for you whether or not you currently have low bone density.

I’ve taught this course twice, and all sessions are recorded, so when you register now you’ll have access to all the recorded classes, which also contain workouts. Each round of the course is slightly different, so I encourage you to look at both. Register here –

If you find the content at all useful, any donation is appreciated by both myself and The Wellness Universe and helps us all continue to bring you fabulous programming.

Finally, if you’re interested in trying Pilates online or live, check out my Strong Bones Pilates programming – https://lyndalippin.com/strong-bones-online-pilates-studio – where you’ll find live online classes, as well as online private sessions and workshops.

Connect with Lynda on The Wellness Universe.

All information, content, and material are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. The information supplied through or on this page, or by any representative or agent of The Wellness Universe, is for informational purposes only and does not constitute medical, legal, or other professional advice. Health-related information provided through this website is not a substitute for medical advice and should not be used to diagnose or treat health problems or to prescribe any medical devices or other remedies. The Wellness Universe reserves the right to remove, edit, move, or close any content item for any reason, including, but not limited to, comments that are in violation of the laws and regulations formed pursuant to the Federal Food, Drug, and Cosmetic Act. None of the posts and articles on The Wellness Universe page may be reprinted without express written permission.

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Lynda Lippin

For over 33 years, Lynda Lippin’s clients (including Donna Karan, Laurie Anderson, and Joe Walsh) have trusted her to help them get stronger and function better, with less pain. In fact, former Financial Times travel editor Rahul Jacob says that Lynda is the best Pilates teacher and personal trainer he’s ever worked with. Currently, Lynda is the CEO of Lynda Lippin Pilates, LLC, where she helps women over 50 increase their bone density, and eliminate chronic pain through her online Strong Bones program, Strong Bones classes, and private sessions. She also serves Pilates Teachers through the Pilates Teacher Mastermind®, a business accelerator and continuing education program.