Strength training for women: 7 myths, and what the evidence says

Strength training will not make most women bulky. It builds firm, shapely muscle, helps with fat loss, strengthens bones and makes everyday life easier. Research shows women gain muscle and strength at a similar relative rate to men, and that you can build muscle with light or heavy weights, as long as the sets are challenging. Two sessions a week is enough to start seeing results.

I’m Gawhar Ahmad, pharmacist and head coach at Being Fit. Many women I speak to want to look toned but worry about weights. Let’s go through the most common myths, one by one.

Myth 1: Lifting weights will make me bulky

This is the most common worry, and it rarely happens. Building large, visible muscle takes years of focused, heavy training and eating more than you burn. Most women training two or three times a week, especially while trying to lose fat, will look leaner and more defined, not bigger.

A 2020 meta-analysis comparing men and women found they gained muscle size at a similar rate relative to their starting point. Because women typically start with less muscle mass, the absolute change is usually smaller. The same analysis found women made larger relative gains in upper-body strength. In practice, that means fast, encouraging progress.

Myth 2: Light weights tone, heavy weights bulk

There is no special “toning” type of exercise. Toning is simply having enough muscle, and low enough body fat, for that muscle to show. A 2017 meta-analysis found that light loads (60% of your maximum or less) and heavy loads built similar amounts of muscle, as long as sets were taken to muscular failure. Heavy loads built more maximal strength.

So both work. What matters is effort. Ten easy reps with a weight you could lift 30 times will not change much. Ten reps where the last two are genuinely hard will. The NHS puts it simply: do strength exercises to the point where you need a short rest before repeating them.

Myth 3: Cardio is better for fat loss

Cardio burns more calories per session, but strength training changes your body composition. A 2022 meta-analysis found that strength training alone reduced body fat percentage and visceral fat, the deeper fat around the organs. When you diet, strength training also helps you keep muscle, so you lose fat rather than shape. The best approach combines both, which we explain in HIIT or strength training for fat loss.

Myth 4: Weights are bad for your joints

Done with good technique and sensible progression, strength training strengthens the muscles, tendons and bones that support your joints. The NHS notes that regular strength exercise can slow the rate of bone and muscle loss that comes with age. If you have an existing injury or joint condition, that is a reason to train carefully with guidance, not a reason to avoid strength work. See your doctor or physiotherapist first if you have pain.

Myth 5: I need to train around my menstrual cycle

You may have seen advice to train differently in each phase of your cycle. A 2020 meta-analysis found that exercise performance might be trivially reduced in the early follicular phase, around your period, but the evidence was low quality and the authors recommended a personalised approach rather than general rules.

My advice: notice how you feel. If you have more energy in some weeks, push harder then. If you have painful periods or heavy bleeding, adjust that week and speak to your doctor, who may check for iron deficiency anaemia, a common cause of tiredness that affects training.

Myth 6: Pilates and yoga are enough

They can count. The NHS lists yoga and Pilates among muscle-strengthening activities, and both are excellent for core strength, posture and flexibility. But for building significant strength, muscle and bone, progressive training with weights or resistance bands does more. Many of our clients combine one Pilates or yoga session with two strength sessions each week. Our guide to Pilates, yoga or kickboxing compares the options.

Myth 7: I need protein shakes and supplements

Not necessarily. Getting enough protein matters for building muscle, but food works perfectly well. Supplements can be convenient, but most women do not need many. As a pharmacist, I would rather you spend money on good food and coaching. Read our pharmacist’s guide to supplements before buying anything.

How should a woman start strength training?

1. Two sessions a week. Full body each time: a squat, a hinge such as a deadlift or hip thrust, a push, a pull and a core exercise.
2. Learn technique first. Start with bodyweight or light weights for the first few weeks.
3. Progress gradually. When the last reps feel easy, add a little weight or a few reps.
4. Eat enough protein. Include a palm-sized portion with each meal.
5. Track strength, not just weight. Lifting more over time is one of the best signs of progress, even when the scale is slow.

For more detail, read our guide to building lean muscle after 30.

Can I train with a female coach?

Yes. Many women feel more comfortable with a female coach, especially for home sessions. At Being Fit, Deeksha specialises in women’s fitness, yoga, flexibility and fat loss; Juanita in Pilates, core strength and posture; and Shima and Syrine in kickboxing, boxing and conditioning. Read what to look for in a female personal trainer, or meet the team on our coaches page.

Every Being Fit personal training package includes a customised nutrition plan, progress tracking of weight, body fat and strength, and lifestyle coaching. Packages start at AED 3,600 a month for 12 sessions; see our packages page.

Ready to try strength training with expert guidance? Book your free trial and assessment, WhatsApp us on 058 572 2691 or email info@beingfit.ae. Every way to reach us is on our contact page.

Frequently asked questions

Will lifting weights make me bulky?

Very unlikely. Most women training two or three times a week look leaner and more defined. Large muscle gains take years of focused training and eating in a surplus.

How many times a week should women lift weights?

Two sessions a week is a good start and meets WHO and NHS recommendations for muscle strengthening. Three sessions can speed progress.

Should women use light or heavy weights?

Both build muscle if the sets are challenging. Heavier weights build more maximal strength. Most programmes use a mix.

Can I strength train during my period?

Yes, if you feel well. Adjust intensity if you feel tired or have cramps, and see your doctor about painful or heavy periods.

Can strength training help with fat loss?

Yes. Research shows it reduces body fat, including visceral fat, and helps you keep muscle while dieting. It works best combined with good nutrition and some cardio.

Sources

• Roberts BM, et al. Sex differences in resistance training: a systematic review and meta-analysis. J Strength Cond Res, 2020
• Schoenfeld BJ, et al. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res, 2017
• Wewege MA, et al. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat. Sports Med, 2022
• McNulty KL, et al. The effects of menstrual cycle phase on exercise performance in eumenorrheic women. Sports Med, 2020
• NHS: Heavy periods
• NHS: How to improve strength and flexibility
• NHS: Physical activity guidelines for adults aged 19 to 64

This article is general information, not medical advice. If you are pregnant, have recently given birth, have a medical condition or an injury, speak to your doctor before starting strength training. Prices are Being Fit’s published monthly packages as of October 2026 and may change.