Here at Hygieia, we are extremely lucky to have women of all ages training to get stronger. Every now and again I see a younger female lifter swooning in admiration of a more mature lady grinding out a heavy press. The best thing about this interaction? The weight on the bar did not matter. We cheer each other on, celebrating each other’s determination to keep getting stronger.

However, this scenario depicts a scene of women who are already training. What about the ladies who aren’t yet training? Going to the gym takes a lot of self-convincing before one takes the first step, regardless of gender. Sadly, it seems that women take a much longer time to feel settled and comfortable on the bandwagon. What can we do better to convince them that lifting is truly the best thing they can do for their bodies? Us lady lifters have experienced firsthand the benefits strength training has brought to our lives, so why is it so difficult to influence more gal-pals to join us?

“I don’t want to look too bulky and muscular”

Society and modern media have placed immense emphasis on promoting a particular idealized physique for women. She must be slender, often appearing mildly underfed, and sometimes allowed to have curves—only if she remains lean and free of fat. How dare the modern woman ever consider gaining weight, let alone build any amount of muscle?

Achieving a “bulky and muscular” physique is, in reality, an incredibly demanding process. Take Coach Marvin, for example. He spent years training and carefully managing his diet to maximize his gains and achieve his current physique. For men like him, it’s not just about eating well and training hard—testosterone levels also play a crucial role. Testosterone, a hormone which females have far less than males, is key in protein synthesis, a fundamental process for building muscle.

For the sake of argument, let’s say I—a woman of average athleticism and hormonal balance—want to get absolutely jacked. To achieve this, I’d need to train relentlessly, lift heavy, eat optimally with a strong focus on protein (often to the point of discomfort), and pray that my body is genetically capable of showing the results of all that effort. And if my prayers go unheard, I might even have to consider steroids. There’s a reason why only a small percentage of both men and women can achieve such a muscular physique: they’re genetically gifted with bodies that perform far beyond the average. Even then, those who reach elite levels of muscle physiques often rely on steroids to help get there.

So, put your mind at ease about accidentally turning into a female version of Arnie at his peak, because it is unlikely to happen – even if majority of the stars are aligned for you.

“I’ve always done (insert low-intensity activity) and I’m fit enough”

Cardio queens, Pilates princesses, yoga divas, and class-pass goddesses, I know you’re out there. I have my own hobbies too—I love roller skating and used to practice a lot of yoga. These forms of exercise are all valuable, and frankly doing them regularly is far better than being sedentary.

But if I had it my way, I’d still ask you to incorporate strength training on top these routines. Why? Because strength is the foundation of our ability to do anything at all. Building strength enhances our ability to perform even the simplest tasks. Whether it’s flowing into a downward dog or standing up from a chair, the common thread that makes these movements possible is strength. Developing stronger muscles, bones, and joints helps your body better handle the physical demands of these activities, making them safer and more enjoyable in the long run.

“I can’t lift that weight, it’s too heavy for me.”

If you’re watching that woman squatting a barbell loaded with stacks of plates and thinking, “This is too heavy, I can’t do it,” you’re absolutely right—not now, not yet, but not never.

To get you started, we can use lighter barbells, fractional plates, and adjust your program to ease you into it. Progress might seem slow and unremarkable—after grinding through weeks of tough sets, you might see only a small increase of half a kilo. But remember that woman lifting those stacks? She didn’t start there. She worked hard, too, and endured the same grind to get stronger, even if it seemed insignificant at times. She showed up for every rep, every set, and put in more time and effort than you might realize. Your stack might be small now, but if you stay committed and work just as hard, your stacks will grow too.

“I don’t need to be that strong”

Sure, you’ve gotten through the bulk of your life without lifting weights—so why would you need that much additional strength? Women have always been perceived as the weaker gender, juxtaposed next to man’s societal value as the stronger sex, so why would we ever need to be strong anyway?

Women, it’s time to listen up. We are at a higher risk for osteoporosis and experience a more rapid decline in bone density than men. If we don’t actively train to maintain and build muscle mass, sarcopenia will take over, gradually stripping us of our strength as muscle loss progresses. These two chronic conditions are like hidden time bombs, silently contributing to frailty as we age. Picture yourself at 70, struggling to climb a flight of stairs due to weak legs, or dreading a trip to the bathroom alone, knowing that a slippery fall could mean anything from a hip replacement to death. Unfortunately, these are the harsh realities faced by those who enter old age with a weakened body.

Yet, many fail to recognize the crucial link between overall health, physical independence, and an improved quality of life—all of which are rooted in gaining strength. To prevent the silent, steady loss of muscle mass and fend off osteopenia and osteoporosis, lifting heavy weights must become a priority.

When we regularly expose our bones and muscles to the compressive force of the barbell, our muscles grow stronger and our bones remodel to become more resistant to heavy loads. Lifting weights has consistently been proven to work against muscle and bone loss. We have members like Patricia and Connie as living proof—both of them managed to reverse their osteoporosis, all thanks to strength training. These incredible ladies, both nearing 70, can effortlessly climb a flight of stairs, and will continue to train hard to not require accompaniment to the loo.

“The gym is not a place for a woman like me, it’s too intimidating.”

Unfortunately, the gym has long been perceived as a testosterone-filled space. Men truly don’t deserve *all* the cultural symbols around working out that link automatically to them. Picture a commercial gym in your mind. If there’s a person is in your image, I’d bet good money it’s a man. The stigma needs to stop! I’d much rather imagine a 50-year-old woman powering through a heavy deadlift – a sight like that will always be incredible to witness.

When you step into Hygieia, the chances are high that you will share the space with a woman. Nearly half of our members are female, and a good chunk of them are over the age of 40. With so many supportive women as cheerleaders, the positive energy is contagious. There is truly something special when ladies lift each other up.

We, as women, must influence one another to set strength-based goals and encourage each other to invest in our own hard-earned independence. You may glance at the equipment and feel out of place, but the truth is, the gym belongs to you just as much as anyone else. More women should take full advantage of the incredible benefits that strength training offers, joining the growing community of strong, empowered female lifters who are training for a better quality of life.