Meg Julian, a New York–based NASM-certified personal trainer, discusses a topic I think matters: many women still fear stepping onto a weight-room floor. It’s improved in recent years, but barriers remain, and she lays them out below.
It’s time for women to buy into strength training.
Houston, we have a problem. Most women understand why strength training matters, but there is still a real phobia of the weight room. Strength training does these things:
– builds muscle
– maintains or increases bone density
– boosts mood by reducing stress and building confidence
– helps fight chronic disease
– can dramatically boost your overall confidence and sense of capability
So what’s holding them back? The idea of strength training is strong, but several barriers keep it from crossing the threshold into the gym, and that’s bad for health.
How can we convince women to buy in? Kotter and Whitehead, in their book Buy-In: Saving Your Good Idea From Getting Shot Down, describe four reasons a great idea often fails:
– Death by delay
– Fear-mongering
– Confusion
– Character assassination
Death by delay:
We’re great at finding reasons to delay obligations—until Monday, after exams, or once the holidays pass. A “good time” won’t just appear with cookies. The good news is we can create a good time. The more we delay strength training, the more our muscles, hormones, and mindset stay in the same old rut. It doesn’t get easier, and bone mass peaks in our 30s, which means we’re facing osteoporosis later if we wait. Don’t delay. Start now.
Fear-mongering:
Starting to lift can feel scary. Fear of the unknown or of looking foolish is common. You may also worry about being watched or judged. In reality, most people are focused on themselves or hoping you won’t grab the same equipment they want. If someone makes you uncomfortable, tell the gym staff. The gym should feel like any public place. And if you’re worried about sweat, that’s normal, but most gyms have antibacterial spray and towels—more than many places.
Confusion:
If you don’t know what to do, consider hiring a personal trainer, even for a few sessions, to show you the ropes. Some gyms offer a complimentary orientation. The money you invest in your health early on can save you in doctor bills later. If a trainer isn’t possible, here are some basic moves to get started.
Character assassination:
This is the hard one—self-doubt. You may doubt your ability to reach goals, even if you’ve done things before. You do belong on the weight-room floor. A trainer can help confirm you’re capable of leading the charge. Lean on friends or family or even pop culture to lift you up. Be your own cheerleader rather than your enemy.
With all the benefits of strength training, stop talking yourself out of it. Address your concerns, take action, and you’ll be glad you joined in.
P.S. You won’t bulk up unless you have the genetics of Xena Warrior Princess.
