Why Are 80% of Women Still Avoiding the One Workout That Could Save Their Lives?

Despite the numerous scientifically backed benefits of resistance training, most women are still missing out. According to the Centers for Disease Control and Prevention (CDC), only 20% of women engage in strength training at least twice weekly. This means that 80% of women are not reaping the physical and mental rewards of weightlifting. The reasons? Persistent myths, outdated societal expectations, and a lack of accessible guidance.

But here’s the truth: weight training is one of the most empowering tools for women, not just to transform the body, but also to build resilience, confidence, and long-term health.

The Science-Backed Benefits of Strength Training for Women

The American College of Sports Medicine (ACSM) recommends resistance training 2–3 times per week, performing 8–12 reps of 8–10 exercises targeting all major muscle groups. This form of training enhances:

·         Communication between brain and muscles

·         Bone density and connective tissue durability

·         Strength, power, and endurance

·         Glucose regulation and metabolic health

A landmark study published in Medicine & Science in Sports & Exercise observed over 35,000 women and found:

Table 1: Health Outcomes from Strength Training

Health Benefit	Risk Reduction
Type 2 Diabetes	↓ 30%
Cardiovascular Disease	↓ 17%
Depression Management	Significant Improvement
Arthritis Symptoms	Reduced Pain and Stiffness
Blood Glucose Regulation	Improved Sensitivity

These benefits underscore that strength training is not just about aesthetics — it's a critical health intervention.

Myth #1: “Lifting Weights Makes Women Bulky”

This is perhaps the most widespread and false belief. Women are often discouraged from entering the weight room for fear of “bulking up.” This myth stems from social conditioning and gender-based stigma.

“Females may be socialized at a young age to avoid perceived ‘masculine’ areas (e.g., weight rooms)...concerns that they would ‘bulk up’ or look ‘manly.’”
— International Journal of Exercise Science

Biologically, women produce 10 to 30 times less testosterone than men, making significant muscle hypertrophy naturally unattainable for most.

“Weight training does not make you bulky; excess body fat does.”
— Verywell Fit

So no — you won’t wake up with bodybuilder arms after a few gym sessions. What you will gain is toned muscle, improved metabolism, and confidence.

Myth #2: “Only Cardio Helps You Lose Weight”

It’s common to see women dominate the cardio section of gyms. Why? Because cardio is believed to be the fastest route to fat loss. But that's only part of the picture.

“Cardio burns more calories during the workout, but strength training keeps your metabolism elevated longer.” (Healthline)

A smart fitness program should include both cardio and weights. Cardio helps with endurance and calorie burn, but strength training builds lean muscle, which increases resting metabolic rate meaning you burn more calories even at rest.

Table 2: Cardio vs. Strength Training

Feature	Cardio	Strength Training
Immediate Calorie Burn	High	Moderate
Post-Exercise Calorie Burn	Low	High
Muscle Gain	Minimal	High
Fat Loss Support	Moderate	High
Long-Term Metabolism	No Impact	Boosted

The Real Goal: Body Recomposition

Instead of obsessing over weight, women should focus on body composition, the process of building muscle while losing fat. It’s not about the number on the scale; it’s about how your body looks, feels, and functions.

Fitness model and trainer Giuliana Ava says:

“I don’t believe in the scale… With losing fat and adding muscle, some people say, ‘The number is the same, but I look better.’ Exactly. The number doesn’t mean sh*t! It’s just the relationship between you and gravity.”

Tracking progress through photos, strength gains, and energy levels provides a much clearer picture of improvement.

Train for the Results You Want

Forget stereotypes. Lift because it makes you feel strong, not to fit into societal expectations. Giuliana Ava didn’t train for competitions or trophies — she trained to discover her own power.

“I’m only 5’2", and back in 2016 I was pulling and pushing trucks. I was training like I was going to the NFL combine… not because I had to, but because it lit me up inside.”

Your journey doesn’t need to start with flipping tires or dragging vehicles. But it should be based on your personal goals — be it strength, mobility, or longevity.

Embrace Progressive Overload

The concept of progressive overload is simple yet powerful: gradually increase the weight, reps, or difficulty of your workouts over time. This trains your musculoskeletal system to adapt and grow.

Start with basic bodyweight exercises or light dumbbells, and steadily build from there. Over time, you’ll be amazed by how much stronger and more confident you feel.

Beginner Weekly Resistance Routine (Sample)

Feature	Cardio	Strength Training
Immediate Calorie Burn	High	Moderate
Post-Exercise Calorie Burn	Low	High
Muscle Gain	Minimal	High
Fat Loss Support	Moderate	High
Long-Term Metabolism	No Impact	Boosted

Start with 2 sets of 8–12 reps. Progress by adding weight, sets, or reps weekly.

Final Thoughts: Rewriting the Narrative

Strength training isn't just for athletes or bodybuilders — it's for every woman who wants to live stronger, longer, and better. It's a rejection of outdated norms and a step toward empowerment.

Key Takeaways:

·         Only 1 in 5 women strength train regularly — yet the health benefits are vast.

·         Myths like “bulking up” and “cardio is enough” discourage progress.

·         Focus on body recomposition, not weight loss alone.

·         Use progressive overload and track your journey with photos or strength metrics.

·         Your goal is your own — whether that’s pulling trucks or simply feeling good in your body.

Let go of the fear. Pick up the weights. And rewrite your own definition of strength.

References

1.       American College of Sports Medicine (ACSM). (2020). Guidelines for Exercise Testing and Prescription.

2.       Centers for Disease Control and Prevention (CDC). (2021). Physical Activity Statistics.

3.       Medicine & Science in Sports & Exercise. (2017). “Strength Training and Reduced Risk of Type 2 Diabetes.”

4.       Verywell Fit. (2023). “Why Women Don’t Get Bulky from Weightlifting.”

5.       Healthline. (2022). “Cardio vs. Weight Training: What’s Best for Weight Loss?”

6.       International Journal of Exercise Science. (2019). “Gender Differences in Resistance Training Participation.”

7.       MuscleTech.com. (2021). Interview with Giuliana Ava