I almost titled this piece “Why Women Should Strength Train,” and added a quip like: “Because, it’s the shit.” But that would have missed the point for a few reasons: it wouldn’t be catchy enough, it would lack context, and readers of this blog—whose tagline is “Because Heavy Things Won’t Lift Themselves”—likely already buy into the benefits of lifting. If a Darth Vader moment fits, it should land with the right timing.
If you happened to land here by accident while searching for terms like “adorable,” “World’s best hugger,” or “crazy cat gentleman,” welcome. I hope you’ll stick around.
WHAT STRENGTH TRAINING IS NOT
Strength is subjective. One reason some women shy away from lifting is the assumption that they must lift heavy to be “strong.” Not true. Yes, deadlifting twice your body weight or knocking out ten bodyweight chin-ups is impressive—and it’s strength. But strength comes in many forms. Have you ever watched Cirque du Soleil and seen the extreme positions performers hold? That’s strength too.
I’ve spent years debunking the idea that strength training is a male domain and that women should focus on “toning” or “lengthening” or other phrases that have fed into a persistent stereotype. There have been plenty of infamous takes from fitness personalities, and I’ve even joked that one of those quotes was made up to highlight how silly some of them sound.
In general, the messaging tends to lean toward “build/strength” for men and “smaller/slimmer” for women. There’s nothing wrong with wanting to look leaner, but the overall message that strength equals bulk and should be avoided is toxic and misleading.
IT NEEDS TO STOP
Strength training for women can boost athletic performance, increase muscle mass (which improves body composition because muscle takes up less space than fat), raise resting metabolic rate, and help protect against osteoporosis. These are wonderful benefits, yet many women still stay away from the iron.
Friends like Ben Bruno do a masterful job of framing strength as something women should embrace, and he works with high-profile clients to show that heavy lifting can be empowering and approachable. You’ll see examples of women lifting truly heavy weights—without resorting to pink dumbbells.
EMBRACE STRENGTH & STRENGTH TRAINING
Why? Because it works.
1) BECAUSE I SAID SO
I don’t treat the women I train any differently from the men I train, and I think they appreciate that. I’m a feminist who doesn’t “baby” clients or hedge on what they can do. I don’t feed into the nonsense that placing a barbell on a woman’s back will turn her into He-Man. I treat the women the same as the men. CrossFit has helped shift this mindset, and more women are ditching the elliptical for barbells. I’m not married to any one tool or program; goals and ability always guide the approach. Sometimes a little reverse psychology can nudge a client toward the benefits of strength training. The body doesn’t care if you’re lifting a barbell, a kettlebell, a dumbbell, or a band. Tension is tension. There have been times when a client hesitates to lift a certain weight with a barbell but can crush the same weight with a kettlebell or dumbbell. Meeting people where they are is often the best path forward. And it’s amazing when that switch flips and a client grows more confident with barbells. You’ll also see powerful examples, like Kate Upton pushing 500+ pounds on a sled and Chelsea Handler hip-thrusting significant weight—no pink dumbbells in sight.
2) BODY ACCEPTANCE
I can’t say this better than Jen Sinkler did: she loves her thicker arms and the look strength gives her because it reflects determination and hard work. Muscle isn’t something to fear; it’s a sign of effort and resilience. Fabienne Marier echoed that idea, saying her body is now an ally—the result of striving to be more, not less.
3) GET SH*T DONE
People often ask my wife what she’s training for. She often replies, “I’m training for life.” And she proves it every day—lifting, carrying groceries, moving furniture, and handling everyday tasks with confidence. She’s strong. She gets things done.
4) PROVIDES MORE PURPOSE AND INTENT
Strength training naturally lends itself to performance-based goals, which I love. When a client says she wants to lose ten pounds, I dig deeper to understand why and to chart the best path to success. Often, that goal is a default or a proxy for something bigger. Performance goals—whether it’s a first chin-up or a new deadlift record—toster a mindset that can drive both strength and aesthetics. Strength training helps shape and contour the body more effectively than endless cardio; it builds a stronger you.
Strength training is the real deal.
