Strength Training Myths That Need to Die

There’s a lot of bad advice out there when it comes to strength training for women. Let’s set the record straight.

Top Strength Training Myths (and the Truth!)

• Lifting Heavy Makes You Bulky – Women have lower testosterone than men. Lifting makes you strong, not bulky. 

• You Should Only Do Light Weights & High Reps – Progressive overload is key to muscle growth and fat loss. Lift heavier for better results. 

• Strength Training Isn’t Necessary for Fat Loss – Muscle boosts metabolism and burns more fat even at rest. 

• Cardio is Better for Weight Loss – A mix of strength training + cardio is best for sustainable fat loss.

The Right Approach to Strength Training

• Progressive Overload – Increase weight, intensity, or reps consistently.

• Focus on Compound Lifts – Squats, deadlifts, thrusters, and other compound lifts build full-body strength.

• Pair Strength & Cardio – Both have their place, but lifting should come first. 

• Eat Enough Protein – Your muscles need fuel to grow and recover.

Next Up: The Best Mobility Drills for Women

Lifting is great—but so is staying mobile and injury-free. Next week, we’ll cover the best mobility drills to keep your joints healthy and muscles strong.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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