Many women still hesitate to pick up weights, held back by outdated myths about bulking up or getting "too muscular." I hesitated too. This is my story: how I went from watching other women lift to loving it myself, and what it changed, from my bones to my relationship with food to the way I show up everywhere else.
As a certified strength coach specializing in women's fitness, pregnancy and postpartum, I've seen the power of strength training firsthand. Let me share how my path from hesitant beginner to confident lifter changed everything — and why you should give it a try too.
My Journey: From Curiosity to Confidence
Back in 2014, I took a leap of faith and joined a CrossFit class. Initially, it was out of curiosity. I remember standing in awe as I watched women in the class confidently lift weights. It was an inspiring sight! Being naturally tall and muscular, I was drawn to the idea of lifting but lacked the courage to start.
As soon as I picked up that barbell, something clicked. Progress came quickly, and with each session, my confidence soared. While I personally fell in love with Olympic-style lifts like the clean or the snatch, the beauty of strength training is that it comes in many forms. You don't need to flip tires or lift extremely heavy weights to benefit — simple dumbbell exercises, bodyweight movements, or basic barbell lifts can all build strength effectively.
My own milestone moments kept me motivated — whether it was finally doing a proper pull-up or adding weight to my squat. But the real game-changer was when I made a conscious decision to fuel my body properly. I stopped restricting my diet, especially carbs, and instead focused on eating the right foods to support my training. Surprisingly, as I ate more, I gained strength and even lost weight, a testament to how balanced nutrition and smart strength training work together.
Remember: your strength journey is unique to you. The weights that challenge you today are perfect for where you are right now, and that's what matters most.
4 Reasons to Lift (That Have Nothing to Do with Aesthetics)
1. Better Bone Density
As women age, the risk of osteoporosis, a condition where bones become brittle and fragile, significantly increases. Weightlifting is an effective way to combat this. By placing stress on the bones, weight training stimulates bone growth and increases bone density, ensuring stronger bones as you age.
Lifting isn't just about muscle; it's about building a robust framework that supports your entire body.
2. Increased Muscle Mass and Metabolism
Muscle is a metabolically active tissue — it burns calories even at rest. The more muscle you have, the higher your resting metabolic rate. This can be particularly beneficial if you're looking to manage your weight.
Increased muscle mass leads to a leaner, toned physique, which is often a more sustainable and healthy goal than simply losing weight.
3. Higher Confidence and Feeling Powerful
There's something incredibly empowering about lifting weights. As you grow stronger, you begin to realize your potential extends far beyond physical capabilities. This newfound confidence seeps into every aspect of life, making you feel powerful and unstoppable. It's about realizing that you're capable of more than you ever thought possible.
4. Freeing the Mind
Exercise, and weightlifting in particular, is a fantastic stress reliever. The gym becomes a sanctuary, a place where you focus solely on the task at hand, letting go of the day's worries. The mental clarity and freedom you gain from lifting are just as valuable as the physical benefits.
Nutrition: How to Fuel Your Strength
Protein: The Building Block of Success
To build muscle and recover efficiently, increasing protein intake is vital. Protein aids in repairing and building muscle fibers that are broken down during intense lifting sessions. Aim for 0.8–1.0 gram of protein per pound of body weight daily, spread across your meals.
Great protein sources include:
- Lean meats: Chicken breast, turkey, lean beef
- Fish and seafood: Salmon, sardines, shrimp
- Eggs and dairy: Whole eggs, Greek yogurt, cottage cheese
- Plant-based options: Tofu, tempeh, lentils
Don't be afraid to supplement with a good quality protein powder if needed.
Don't Fear Carbs
Carbs are your muscles' primary fuel source, especially for high-intensity lifting. Rather than avoiding them, focus on timing:
Pre-workout (1–2 hours before): Complex carbs like oatmeal, sweet potatoes, or whole grain toast provide sustained energy.
Post-workout (within 30–60 minutes): Faster-digesting carbs like fruit, white rice, or smoothies help replenish glycogen stores and enhance recovery.
Healthy Fats Matter Too
Don't overlook fats in your nutrition plan. Healthy fats support hormone production (including testosterone, which helps build muscle) and reduce inflammation from training.
Include foods like avocados, nuts, olive oil, and fatty fish regularly.
Hydration: The Forgotten Essential
Proper hydration directly impacts your strength performance. Even mild dehydration can reduce power output by 5–10%. Aim for at least 3 liters of water daily, increasing on training days.
Ready to Start Your Own?
Feeling intimidated? That's completely normal. Every strong lifter started as a beginner, me included.
You don't have to figure it out alone. I've written down everything I wish I'd known at the start:
- Beginner Strength Training for Perimenopause: the seven movements to learn first, how heavy to go, and how to progress safely.
- A full weekly workout plan: three strength sessions written out set by set, with a printable PDF.
Start with two sessions a week. Form before weight. Stay patient: consistency is key.
Your Strength Journey Begins Now
Strength training isn't just about physical transformation — it's about discovering what you're truly capable of. The confidence I've gained from lifting extends into every area of my life, from career decisions to relationships to how I move through the world.
You don't need to become a competitive lifter to experience these benefits. Even lifting just twice a week can dramatically improve your health, confidence, and quality of life. The key is simply to start.
Ready to begin your strength journey? My 4-week Beginner Strength program lays out your first month of training, session by session.
This post is for informational and educational purposes only and does not replace medical advice. Always consult with your healthcare provider before making changes to your exercise, nutrition, or supplement routine, especially regarding hormone therapy, which requires individualized medical assessment of risks and benefits.
