Go to any gym you might expect to see a stereotypical scene with women clustered around the cardio machines and guys lifting weights. But things are changing.
Getting cut and strong was once seen as “taboo” for women, but today it’s the norm. The fitness industry boasts a growing number of weightlifting celebs, coaches, trainers, and sponsored athletes, and there are more female weightlifting influencers than ever.
That’s great news for women, because lifting weights is one of the best things you can do for your body.
Weightlifting builds muscle mass, improving overall strength. It also strengthens bones and supports better posture, which can reduce your risk of injuries. Weightlifting is great for mental health. And—bonus—muscle burns more calories than fat at rest, boosting your metabolism.
Below we break through common gender stereotypes in the gym by dispelling some of the most common myths about women and weightlifting. We’ll also offer tips on how to improve your weightlifting workouts—from investing in the right weightlifting gear for women, like a well-made pair of women’s weightlifting grips, to giving your muscles time to recover.
Despite progress, certain myths persist around women and weightlifting. Here are some of the most common gender-based gym stereotypes.
One of the biggest misconceptions is that lifting weights makes women look bulky. The reality is that women have naturally lower levels of testosterone than men, which means they’re less prone to bulking up—especially if that’s not their goal. If your goal is to get toned and strong, weightlifting is the best way to build lean muscle and get stronger without necessarily “bulking up.”
Wrong. Weightlifting is especially beneficial for older women. That’s because weight training helps improve bone density, combats muscle loss, improves balance and coordination, and reduces the risk of falls. It’s important to master proper form to prevent common weightlifting injuries, like sprains and strains. But as long as you follow proper techniques and safety protocols, weightlifting is an excellent way to stay healthy and strong as you age.
This is a decades-old myth that persists. The reality is that there’s no magic to using light weights and doing high repetitions. If you want to build strength, you need to challenge your muscles by progressively increasing the amount of weight. Don’t be afraid to lift heavier—it’s the key to stronger, healthier muscles.
Weightlifting might seem intimidating at first, but like anything, it gets easier with practice. Once you get familiar with the movements and equipment, chances are you’ll find it empowering. The weight room is for everyone, and women have made major strides in breaking through common stereotypes. If you’re not sure where to start, join a women’s weightlifting group in your area.
Weightlifting is actually an excellent way to shed unwanted fat. Building muscle increases your metabolism, which means you burn more calories even when you’re not working out. Incorporating weightlifting into your routine can help you reach your weight-loss goals more effectively than cardio alone.
Getting started with weightlifting can feel overwhelming, but with the right approach, you’ll build strength and confidence in no time. Here are some tips to help you on your journey:
Take some time to define your fitness goals. Do you want to build muscle, improve endurance, or tone up? Setting clear goals will help you stay motivated and track your progress. A well-structured plan that outlines what exercises to do and how often will keep you on the path to success.
Learning proper form is essential for preventing injuries and getting the most out of your workouts. Work with a trainer, watch instructional videos, or seek guidance from knowledgeable gym-goers. Just make sure you master the basics before moving on to heavier weights. Good technique is the key to avoiding injuries.
Having the right gear can make a huge difference in both comfort and performance. Invest in a good pair of shoes with proper support and a quality pair of women’s weightlifting grips—like Versa Gripps. Lifting grips help prevent grip fatigue, so you can focus on your form. This is the key to developing mind-muscle connection.
Weightlifting is more fun when you have people cheering you on! Whether it’s an online group, a workout partner, or a community at your gym, surrounding yourself with supportive people can boost your motivation and help you conquer gym anxiety. A good community will offer encouragement, advice, and accountability.
Progress takes time, so consistency is key. You may not see immediate results, but with patience and perseverance, you’ll notice improvements in your strength and endurance. Stick to your routine, and don’t be discouraged by setbacks—everyone has off days.
Don’t forget to celebrate your milestones, big or small. Whether it’s lifting heavier weights, improving your form, or simply feeling stronger, take time to acknowledge your progress. Recognizing your achievements will fuel your motivation and keep you excited for what’s next.
Versa Gripps are essential gear for your gym bag. These innovative grips help you get a good grip on your weights so you can focus on mastering your form. It’s why Versa Gripps are trusted by some of the world’s top female athletes—like 10x Ms. Olympia Iris Kyle and many others.
Ready to start lifting weights? Find your style and train better with Versa Gripps.
