It’s the age-old myth we’ve been battling in the fitness industry forever:
“Lifting weights makes women bulky.”
This couldn’t be further from the truth. That is why I am going to explain why that fear is so misplaced—and why strength training is one of the best things women can do for their bodies.
On average, women have about 25% more fat cells than men. When women strength train, they’re not suddenly adding slabs of muscle on top of those fat cells. Instead, resistance training helps firm and tone the muscle underneath, improving body composition and creating a leaner, tighter appearance over time.
Hormones also play a massive role here. Women naturally produce 10–15% less testosterone than men, along with lower levels of growth hormone. These anabolic hormones are key drivers of muscle growth. Even after intense training, such as heavy lifting or sprinting, men may experience a 1–3% increase in anabolic hormones, while women typically see only a 0.5–1% increase. Simply put: Women do not have the hormonal environment required to “accidentally” get bulky.
What does happen, however, is powerful.
We recently had a 50-year-old female client who committed to three months of focused strength training, with some sprinting and power work sprinkled in. Over that time, she:
- Gained 5 pounds of lean muscle,
- Lost 7% body fat,
- Dropped an inch from her waist,
- And saw no change on the scale.
Same body weight. Completely different body.
This is what strength training actually does for women– it reshapes, strengthens, and enhances the body, rather than bulking it up.
So if you’ve been avoiding weights because you’re afraid of “getting bulky,” it may be time to reframe that fear. Strength training doesn’t masculinize women– it empowers them. It builds resilience, improves body composition, protects joints and bones, and creates the toned, athletic look so many women are actually chasing. The truth is, building significant muscle mass is hard, even for men. For women, it requires years of intentional training, precise nutrition, and a hormonal environment that simply isn’t there by accident. Lifting weights won’t make you bulky. It will make you stronger, leaner, and more confident in your body.
Check out our most recent YouTube Video for some more helpful tips on how to pick the right weights based on your goals.
