Why Women Should Lift Heavy Weights

At Oak and Iron Fitness, we pride ourselves on being a gym open to all. 

But one of the groups we are most proud of is our women. We love supporting women in their fitness journeys, particularly those embarking on a strength training program for the first time. 

We have the honor of witnessing women transition from the skepticism of weight training, worried about “getting too bulky,” to discovering strength and confidence in themselves and their bodies.

But we also understand that taking that leap of faith in something new can be intimidating. There are a lot of myths and conflicting information about what type of exercise women should be doing if they want to lose fat, get stronger, or just feel better. It’s noisy out there, folks! 

That’s why the goal of this blog post is to provide you with the benefits of strength training for women, what this looks like at Oak and Iron Fitness, and how you can get started today.’

Why So Many Women Still Avoid Heavy Weights

Let’s dive into the most common misconceptions around strength training for women. If you’re guilty of one or more of these (I know I’ve been!), don’t worry. We’ll break each one down for you to feel confident moving forward in your journey.

Concern #1 – “I don’t want to get bulky.”

This is, by far, the most common concern we hear from prospective women looking to start strength training.

For decades, women were encouraged to do more cardio, use light dumbbells, or take a yoga or Pilates class.

The reality is, building bulky muscle takes years of intentional training, specific nutrition, and hormonal factors that women simply do not have. Lifting heavy does not change your body overnight, but it helps build lean muscle and improve body composition to achieve that “toned” or “athletic” look that many women are chasing. 

Concern #2 – “I’ve never lifted weights before.”

You don’t have to be an expert in strength training before you get started. Remember, we all started somewhere! 

At Oak and Iron Fitness, our coaches are prepared to support women of all fitness levels. Because we keep our class sizes moderately small, your coach will be able to support you with your form and techniques as you learn new movement patterns.

Concern #3 – “I’m afraid of getting hurt.”

This is also a valid concern, especially if you haven’t learned proper form. 

But strength training is progressive in nature, which means you’re NOT going to start with the heaviest weight possible. 

Instead, we encourage our members to start with a weight that feels challenging, while maintaining proper form. This allows you to gradually progress over time as you get stronger and more confident.

Concern #4 – “I’m too old to start.”

When it comes to strength training, it’s never too late to start. 

Lifting weights becomes even more important as you age, especially for women. It helps preserve muscle mass, maintain bone density, and improve balance so that you can live a long and healthy life.

Benefits of Strength Training for Women 

It’s probably no surprise to you by now that women should be strength training. It’s “the shot heard ‘round the world” at this point. But you might be wondering WHY it’s so heavily encouraged by doctors, coaches, and even ChatGPT..

• Build strength for everyday life

Lifting weights isn’t just about actually lifting heavier weights in the gym. Yes, it’s fun to set new personal records, but one of the coolest parts about strength training is seeing it translate to daily life. 

That often looks like picking up and carrying your kids, taking the groceries in from the car (in one trip!), carrying your luggage, climbing stairs at the office without getting winded, helping a friend move boxes into their new home, or picking up a bag of mulch in the yard.

That’s why our programming emphasizes functional movements like squats, deadlifts, presses, and carries that translate directly to everyday life.

• Improving body composition

Now that we’ve debunked the myth around getting too bulky, let’s talk about body composition changes women often see when lifting weights. 

That doesn’t necessarily mean that the scale will change, but strength training builds lean muscle, which can result in a healthy metabolism. As a bonus, this can create an athletic and toned look that many women are striving for.

• Stay healthy as you age

As we age, our bodies naturally begin to lose muscle mass and bone density, especially for women. 

Strength training helps to preserve muscle, improve balance, and support healthy joints and strong bones. This allows us to maintain a healthy body well into our 60s, 70s, and beyond.

• Boost confidence in and out of the gym

This is one of the most surprising yet rewarding benefits women experience when they start strength training.

Whether it’s your first push-up, your first pull-up, or deadlifitng your bodyweight, there’s something so empowering about completing something you never thought was possible. 

With strength training, you get the opportunity to challenge your body safely and build confidence. This confidence does not sit in a silo; it also transfers into your career, your relationships and the way you approach mental and physical challenges.

• Improve energy, mood and mental health

We all know that health is so much more than what your body looks like. Consistent strength training reduces stress, improves mood, increases energy, and supports better sleep. 

Whether you’re balancing work, raising children, or juggling a busy schedule, feeling stronger physically often translates into also feeling stronger mentally. 

Cardio & Strength Training Need Each Other

Does this mean that as a woman, you should never do cardio again? 

Think again. You’ll want to find a nice balance of both cardio and strength training because they are complementary to one another.

Cardio helps support heart health, while strength training builds muscle and bone. Both are important to your well-being!

At Oak and Iron Fitness, we offer 4 days of our strength training classes (LIFT), 1 day of steady-state cardio (STRIVE), and 1 day of HIIT (DRIVE). We recommend for most of our women who are looking to get stronger to prioritize 3-4 days of strength training with 1 day of STRIVE or DRIVE.

Hear Directly From The Women of Oak and Iron Fitness

Our women are the best examples of what strength training can do for your well-being.

“Walking into the gym used to terrify me. I was convinced everyone knew what they were doing except me, and I was afraid of looking stupid or getting hurt because I didn’t know how to lift. Oak & Iron changed that. The coaches, the community, and the encouragement gave me the confidence to learn, and now the gym is a place where I feel strong, capable, and empowered. I look forward to going now, and feel especially proud when I get to help someone else whose just starting out.” – Sam, Oak and Iron Fitness Member

“I was nervous about going to Oak & Iron because I wasn’t sure if I would be able to keep up with the workout or if it would be more than I could handle. I’m so glad I went anyway, because I was able to complete the workout, felt supported throughout, and left feeling proud, accomplished, and more confident than when I walked in.” – Alison, Oak and Iron Fitness Member

“Gyms can be intimidating. Lifting weights can be scary. Group fitness classes use to make me anxious. I eventually got out of my own way. Matt has built an incredible community with Oak and Iron. The facility and equipment reflect the time, hard work and love that was poured into its making. I love the inclusiveness of the members. No matter what time you take a class you’re sure to find someone who will cheer you on and push you. I love how the trainers are hands on and correcting movement as you go through the workout. This was huge for me starting out as I was coming from a background of never lifting weights.” – Kendall, Oak and Iron Fitness Member

Ready to Get Stronger With Us?

Whether you’ve never touched a barbell or dumbbell, or you’ve been lifting for years, strength training is a great option for you.

If you’re looking for an inclusive strength training gym for women in Raleigh or Cary where you’ll be coached, challenged, and supported every step of the way, we’d love to meet you.

Book your free class today at oakandironfitness.com!