7 Misconceptions About Women & Weightlifting

One thing to consider about gym culture is that it’s still very male-oriented to this day. There are many, many women throughout the world working on their fitness, lifting weights, competing in bodybuilding and weightlifting competitions and having a fantastic time doing so, yet still the prevailing notion that “if you wish to have a male body, lift weights” is still doing us damage.

This is unfortunate. That’s because there are many misconceptions about women in the gym, and women are often marketed to in a specific manner that reduces their agency and role in the space. Now, of course, most women can easily look past that and focus on their own goals, excel in this space, and develop with nothing but their own grit and will to push them further.

But for those just starting out, it’s easy to feel limited or confused regarding your role in the gym, what workouts are best for you, and how you should move forward. So, in this post, we hope to bust seven misconceptions about women and weightlifting and provide a more accurate and complete perspective:

Gym Wear Doesn’t Have To Be Form-Fitting

Most gym marketing for women seems to focus on tight-fitting clothes that show every curve and are incentivized to imply without the most expensive wear, you’re not doing it right. Now, some people feel comfortable and confident in that kind of gear and there’s nothing wrong with it, but there’s no rule saying you need to wear anything specific. 

You can more than get by with loose t-shirts, basketball shorts, or regular jogging bottoms, as they work perfectly well. The main thing is that your clothes let you move freely and make you feel comfortable when you’re breaking a sweat. 

Of course, this isn’t a uniform either, as some days that might mean wearing fitted leggings, other days it could mean throwing on your oldest, baggiest t-shirt. The only person who needs to feel good about your gym outfit is you. You don’t need a full face of make-up (obviously) and you don’t need to try and impress. After all, the gym is about working hard, so don’t feel like you have to meet the artificial standard of whatever gym banner is in the space that week.

Without Testosterone, You’re Unlikely To Compound Lift Your Way To Bulk

A common worry among women starting to lift weights is that they’ll suddenly become extremely muscular, especially if they compound lift with squats, deadlifts, bench presses and more. The reality is that building significant muscle mass takes serious dedication, specific nutrition, and yes – testosterone levels that most women’s bodies simply don’t produce naturally. Now, not all bodies are the same, as there are certainly women with higher levels of testosterone, but even then, no one accidentally becomes huge and muscular without hard effort..

What weightlifting will do is help you build strength, improve bone density, and develop muscles, albeit more slowly and more inkeeping with your natural figure (think a swimmer’s body instead of a Ms. Olympia showcase). That’s because even women who lift heavy weights regularly usually develop lean, strong physiques rather than bulky frames. Any pictures you see of very muscular women usually represent years of dedicated training and careful nutrition planning, and yes, sometimes substance use influences hormones. We’re certain that if you’re just starting out, you’re not going to fall into this accidentally.

Nutritional Formulas Can Be Targeted To Women, But Make Sure You Use

Most supplements work the same way regardless of gender, because basic protein powder, creatine, and essential vitamins tend to work for us all. However, it’s true that certain vitamin blends or arrangements can be helpful. For example, EatProtein vegan powder is a formula mostly tailored toward women looking for proven ingredients rather than getting caught up in solely gendered marketing. 

If you walk through any supplement shop, it’s easy to see how many aggressive marketing messages are placed around protein powders often favored by men, and while they’ll work for you also, it’s good to have a more refined product you can rely on. For the most part, though, good nutrition is good nutrition, regardless of who’s consuming it. If you’re hoping to muscle build, for example, one gram of protein per pound of bodyweight tends to work best, and that of course scales no matter how heavy you are.

You Can Start Compound Lifting Without “A Base Of Strength”

Some people might tell you to stick to machines until you’re “strong enough” for free weights. That’s nonsense. Everyone starts somewhere, and compound movements like squats, deadlifts, and bench presses are not only some of the best and most ergonomic movements you can learn but they can be practiced safely from day one with proper form and appropriate weights. Starting with just the bar or even lighter training bars is perfectly fine, and in fact even men who perhaps enjoy more natural strength than you do are advised to do this. 

After all, the weights don’t matter, it’s how well you can focus on form, safety, and repeated movement without having to shortcut your way to a difference. Focus on learning the movement patterns correctly, and the strength will develop naturally over time. As you can see, if well-practiced, cared for movements are suitable for those in their golden years, they’re suitable for you as well. Just learn the correct movements, through programs like Starting Strength.

You Have Nothing & No One To Prove Yourself To

The weight room can feel intimidating at first. You might worry about lifting “too little” or feel like everyone’s watching you and your presence. Remember that most people at the gym are focused on their own workouts and goals, and tend to be decent people for the most part as well. You don’t need to prove your worth or belonging to anyone.

If you at all feel uncomfortable about your presence there, then be sure to report that to a member of gym staff. They’ll take it seriously, and if not, find another gym. Moreover, powerlifting gyms that seem entirely cultivated to working out for competitions, like your local powerlifting joint, can be some of the most welcoming and open people, in the same way that metal music fans who seem scary on the surface are actually extremely lovely people. In the gym, some days you’ll feel stronger than others, and that’s normal. The only person you’re competing with is yourself, and progress happens at its own pace.

You Don’t Need A Personal Trainer

While personal trainers can be helpful, they’re in no way a requirement for success in the gym. In fact, sometimes they might take the easy route by placing you on a machine-based workout circuit so they can put you through a regime and then move onto the next client. So if you need to check your form they can be reliable, but we’d recommend starting elsewhere.

Many women learn proper form through online resources, books, and careful practice with lighter weights. If you do want guidance, consider a few sessions to learn basic movements rather than signing up for long-term training. You might also find that working out with a friend who has more experience can be just as valuable as paying for formal instruction.

Your Routine Doesn’t Need To Be Customized To Women

Despite what many fitness influencers might suggest, there’s no such thing as a workout that only works for women. The basic principles of strength training apply to everyone. Your body will respond to progressive overload, proper form, and consistent training regardless of gender. 

While you might need to adjust certain exercises based on your individual flexibility or strength levels, that’s true for anyone. Unfortunately, a lot of women-focused workout advise is about “getting toned abs” or “achieving a bigger butt,” which is pretty reductive. You deserve to have whole-body strength and fitness. Focus on fundamental movements and gradually increase the challenge as you get stronger, and you’ll be better all over, not just someone with “mirror muscles.”

With this advice, we hope you can feel more confident in your workout plans, despite what gendered marketing out there may tell you.