That uncomfortable knot in your stomach strikes as you pass by the weight section in the gym. All the women there seem to have a clue as to what they are doing, and you're grasping your Sports Water Bottle, thinking to yourself if you even have any business being there. The fact is: every woman who has ever lifted weights began right where you currently are, a little unsure and perhaps a bit intimidated.
I understand. The fitness world spews so much conflicting information about what females "should" and "shouldn't" do. However, strength training is not about doing something because someone else says so; it's about discovering what your body is capable of when you let it happen.
After working with women for so long to help them begin their strength journey, I've come to realize that the most significant obstacle isn't physical ability. It's the dialogue in your mind telling you that you're not strong enough, not fit enough, or that you'll somehow "ruin" your body. Let's flip that talk.
What is Strength Training all About for Women?
Forget all you believe about weightlifting. Women's strength training has nothing to do with bodybuilding or resembling another person. It has to do with feeling secure carrying your sleeping toddler up the stairs without a sore back tomorrow. It has to do with not having to wonder whether you can lift that heavy box at the office.
As you strength train regularly, your body begins to do things that may amaze you:
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Your bones get stronger and more dense (hello, future you owes it to present you)
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Your metabolism remains cranked up even during Netflix binge-watching sessions
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The aching lower back from being stuck at a desk all day? It begins to fade
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You sleep more soundly and manage stress like a boss
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You cease doubting if you're physically capable of getting through daily activities
Will I Bulk up if I Do Weightlifting?
Let me put this fear to rest once and for all. You will not inadvertently get bulky from strength training. I guarantee it. Your body does not work that way.
Women have approximately 15-20 times less testosterone than men. Testosterone is what creates those enormous muscles that you find on male bodybuilders. Without drug assistance and a highly specialized training and nutrition regimen, women simply do not achieve that level of muscle mass.
What you'll build is lean, functional muscle that gives you the toned look and insane strength. Imagine actresses Scarlett Johansson or Gal Gadot who strength train regularly and look great, not bulky.
How Many Days Should I be Lifting?
That's what works in real life, not on paper:
Just beginning? Twice to three times a week is ideal. Your body will take some time to adjust, and quite frankly, you'll need some time to get into the habit without burning out.
Been doing it for several months? Three to four sessions are good. You could break things up—upper half on one day, lower half on another.
Training for a bit? Four or five times if you enjoy it and your body can tolerate it. But don't worry too much about reaching this quantity.
Your rest days are just as important as your training days. This is when your muscles truly become stronger. Take these days to wear your Unisex Columbia Fleece Jacket and enjoy some easy walking or light stretching.
What Exercises Should I Be Doing?
Skip the fancy routines you spot on Instagram. Begin with exercises that target multiple muscles at once, are more efficient, and are more like real life.
Upper body fundamentals:
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Push-ups (begin against a wall if you must)
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Rows with dumbbells or resistance bands
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Overhead presses
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Chest presses
Lower body fundamentals:
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Squats (as sitting in a chair)
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Deadlifts (as lifting something off the floor)
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Lunges (as taking a significant step forward)
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Glute bridges (your butt will thank you)
Core stability:
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Planks (start with 15 seconds and build up)
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Russian twists
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Dead bugs (they're not as hard as they sound)
Begin with your body weight alone. Master the movements first, then gradually add resistance.
How Do I Get Started Without Feeling Overwhelmed?
Take it slow. Seriously. I've seen too many women go all-out for two weeks, burn out, and quit. Here's a more sustainable plan:
First two weeks: Master the fundamental movements with only your body weight—practice at home in your short-sleeved T-shirt and your workout shorts. No pressure, no judgment.
Weeks three and four: Introduce some light weights or resistance bands. Pay attention to how the movement feels, not how heavy you're going.
Following the first month, increase the challenge as you get stronger and more confident.
Keep that Stainless Steel Water Bottle handy; staying hydrated makes everything function better. And don't forget to celebrate those small victories. Did you perform one more push-up than last week? That's progress worth celebrating.
What Do I Need to Eat to Fuel My Training?
You don't have to overcomplicate nutrition, but it does play a role. Your body needs fuel to get stronger and recover from exercise.
Protein is your buddy: Get some protein at every meal. Greek yogurt, eggs, chicken, fish, beans, nuts—whatever is convenient and works for you.
Don't be afraid of carbs: Your muscles rely on carbohydrates for fuel. Opt for whole grains, fruits, and vegetables on most occasions.
Healthy fats count too: Avocados, olive oil, nuts, and seeds assist in hormone production and aid recovery in your body.
Timing is everything: Aim to be eating something with protein within a few hours of your exercise. It doesn't have to be a protein shake; a glass of chocolate milk will do nicely, too.
If you'd like more specific advice, "Energize Your Plate - A Beginner's Guide to Healthy Eating" deconstructs nutrition in a way that makes perfect sense for busy women.
What Do I Need to Start?
Good news: you don't have to buy much. The fitness market wants to sell you a variety of equipment, but you can start with the fundamentals.
Comfortable garments: Something you can easily move around in. The Unisex Tank Top is ideal for hot days, and the Unisex Hoodie is fine for chilly gym conditions or open-air workouts.
Appropriate footwear: Flat, stable shoes are best for lifting. Reserve your running shoes for running only.
Hair control: If you have longer hair, a Trucker Cap or Five Panel Cap keeps it off your face without making you feel uncomfortable.
Weather control: For outdoor training, layer intelligently. The Premium Recycled Bomber Jacket is ideal for in-between weather, while the Ribbed Knit Beanie is warm enough for winter sessions.
A Simple Regimen to Get You Started
Here's an uncomplicated three-day plan that will not burden you:
Day 1 - Full Body Introduction:
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Squats: 2 sets of 8-10
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Push-ups: 2 sets of 5-8 (adjust as necessary)
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Dumbbell rows: 2 sets of 8-10
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Plank: 2 sets, hold as long as comfortable
Day 2 - Lower Body Focus:
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Romanian deadlifts: 2 sets of 8-10
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Step-ups: 2 sets of 6 per leg
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Glute bridges: 2 sets of 10-12
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Side lunges: 2 sets of 5 per side
Day 3 - Upper Body Focus:
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Overhead press: 2 sets of 6-8
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Lat pulldowns or assisted pull-ups: 2 sets of 6-8
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Russian twists: 2 sets of 10 per side
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Wall sit: 2 sets of 20-30 seconds
Do these exercises every other day, so you have rest days in between. Listen to your body—if something hurts (not just feels hard), stop and reassess.
Developing this into Your Actual Life
The fact is, consistency trumps perfection every single time. There are days when you'll feel great and crush your workout in your Unisex Performance Crew Neck T-Shirt. There are other days when you'll struggle just to make it through wearing your cozy Oversized Faded T-shirt, and that's okay, too.
The key is to arrive, even when you don't want to. Keep a plain journal of what you did—you don't have to be fancy. Writing down what you've accomplished is very inspiring.
With The Athlete’s Guild, discover what is compatible with your time. That could be early morning sessions in your Women's Columbia Fleece Vest, or nighttime training after the kids are asleep. There is no ideal time other than the time you complete it.
Remember that every repetition counts. Each time you decide to get your body moving, you're investing in a better, braver version of yourself. You don't need to be perfect—you simply need to begin. Contact us in case you need any information.