MYTH BUSTERS

Reality: For most women, strength training doesn’t lead to becoming bulky. Women generally don’t have the testosterone levels needed to build large amounts of muscle. Instead, strength training helps you feel stronger, more toned and more confident in your body. Building significant muscle size takes years of very specific training. Most women notice improved shape, strength and energy instead as strength becomes part of their routine. Evidence: Morton et al., 2018, B(https://bjsm.bmj.com/content/52/6/376)ritish Journal of Sports Medicine (https://bjsm.bmj.com/content/52/6/376)

Reality: When done with the correct guidance, strength training can support pelvic floor strength rather than harm it. Problems are more often linked to how movements are performed, breath awareness or pushing past fatigue, not the weights themselves. With the right coaching and a focus on control, many women find strength training helps them feel more supported and confident in their bodies. Evidence: Bø & Nygaard, 2020, B(https://bjsm.bmj.com/content/54/18/1103)ritish Journal of Sports Medicine (https://bjsm.bmj.com/content/54/18/1103)

Reality: Avoiding challenge altogether can mean missing out on some of the benefits that matter most as we age. For many women in their 40s and beyond, strength training and higher-effort exercise can help protect muscle, support bone density and keep the body feeling capable in everyday life. The aim isn’t to train at maximum effort but to include enough stimulus to support long-term strength, resilience and confidence. Evidence: Watson et al., 2018, O(https://link.springer.com/article/10.1007/s00198-018-4452-0)steoporosis International (https://link.springer.com/article/10.1007/s00198-018-4452-0)

Reality: Eating fat doesn’t automatically lead to weight gain. It’s the overall balance of your diet over time that matters most. Dietary fats play an important role in supporting hormones, helping your body absorb nutrients and keeping you feeling satisfied after meals. Evidence: Hall et al., 2015, C(https://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00350-2)ell Metabolism (https://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00350-2)

Reality: For most women, gentle movement during their period is safe and can even feel helpful. Some find it eases cramps, lifts mood or helps them feel more comfortable in their bodies. The key is listening to how you feel and adjusting your training to suit your energy and symptoms, rather than feeling you have to stop altogether. Evidence: https://www.acog.org/clinical/clinical-guidance(https://www.acog.org/clinical/clinical-guidance)

Reality: Menopause can bring changes to the body and that experience is different for everyone. Gentle, regular movement, building strength at your own pace and feeling supported can all help you feel more comfortable and at ease during this stage of life. The emphasis is on caring for your body and supporting your overall wellbeing. Evidence: Lovejoy et al., 2008, I(https://www.nature.com/articles/0803849)nternational Journal of Obesity (https://www.nature.com/articles/0803849)

Reality: Cardio can be one part of staying active, but it isn’t the only way to support your health or how your body feels. Strength training also plays an important role in helping you feel stronger and more capable. Many types of movement can support positive changes in how your body feels. A mix of activity that feels sustainable and fits into your life can help support your health and wellbeing. Evidence: Willis et al., 2012, J(https://journals.physiology.org/doi/full/10.1152/japplphysiol.00608.2011)ournal of Applied Physiology (https://journals.physiology.org/doi/full/10.1152/japplphysiol.00608.2011)

Reality: The number on the scale can change from day to day for reasons that have nothing to do with progress, such as hydration, hormones or normal body changes. Many women notice progress more clearly in other ways, like feeling stronger, moving more easily, having more energy or feeling more comfortable in their clothes. Evidence: NIH Body Composition Research (https://www.niddk.nih.gov/)

Reality: Feeling sore after exercise is quite common, especially if you’ve had a break or tried something new. It doesn’t necessarily mean you’ve made progress and it isn’t something you need to aim for. Many women notice progress in feeling stronger, moving more comfortably, or finding that training feels more manageable. If soreness shows up often, it can be a sign your body may need a little more rest and recovery. Evidence: Cheung et al., 2003, S(https://pubmed.ncbi.nlm.nih.gov/12688847/)ports Medicine (https://pubmed.ncbi.nlm.nih.gov/12688847/)