Men vs. Women in Strength Training: Busting the Myths

When it comes to strength training, misconceptions about gender differences still linger in gyms, fitness circles, and social media. At Energy, we believe strength training is for everyone—and the science backs it up. Let’s break down the myths, highlight the truths, and show why both men and women benefit immensely from lifting weights.

Myth # 1: Lifting Makes Women “Bulky”

This is by far the most common concern we hear from women new to strength training. The truth? Women typically have lower levels of testosterone—a key hormone involved in muscle growth—so it’s physiologically much harder for women to build bulky muscle mass.

Instead, strength training helps women become:

• Leaner

• Stronger

• More toned

• More confident

The “bulk” you fear? It’s unlikely unless you’re training like a bodybuilder with a highly specific diet and routine.

Myth # 2: Men Should Only Focus on Lifting Heavy

While progressive overload (gradually increasing weights) is essential for muscle growth, lifting heavy without proper form, mobility, or recovery can lead to injury or burnout.

In reality, men benefit greatly from:

• Functional strength training

• Flexibility and mobility work

• Lighter weights with higher reps for endurance

• Focused recovery and injury prevention

Training smarter—not just heavier—leads to better long-term gains.

Myth # 3: Women Should Stick to Cardio and Light Weights

Cardio has its place in any well-rounded routine, but strength training offers unique benefits like:

• Increased bone density

• Higher metabolism (even at rest)

• Improved body composition

• Enhanced confidence and empowerment

Women can and should lift heavy—when done with proper form and progression, it’s safe and incredibly effective.

Myth # 4: Men and Women Need Completely Different Workouts

While individual goals, experience, and preferences should guide your training plan, the foundations of effective strength training are the same:

• Compound movements (like squats, deadlifts, presses)

• Progressive overload

• Rest and recovery

• Balance between strength, cardio, and mobility

At Energy, we tailor workouts to the individual, not their gender.

Why It Matters

Busting these myths is about more than correcting misinformation—it’s about empowering everyone to train with confidence, strength, and purpose.

Whether you’re just getting started or leveling up your training, Energy’s 1-on-1 coaching helps you train smart, stay safe, and get results. No matter your background or gender, strength training is a powerful tool for better health, energy, and longevity.

Ready to Start Lifting with Confidence?

We’ll help you ditch the myths and build a program that works for you. Whether you want to feel stronger, move better, or reshape your body—you don’t have to do it alone.

Let’s lift each other up—literally.