5 Myths About Weight Training That Need To Die

menopause muscle strengthtraining Feb 05, 2025

Strength training is one of the most effective ways to build a strong, resilient body — yet so many women hesitate to get started because of outdated myths and misconceptions.

These myths keep you stuck and prevent you from experiencing the benefits of getting stronger, improving energy, tackling insulin resistance, and feeling more confident in your own skin.

These myths literally keep you running in circles.

They keep you trapped in grueling HIIT workouts that spike your cortisol.

And they keep you from truly building resilience as you age.

Because without adequate muscle, everything’s going downhill. From your metabolic health to your brain.

So — if you've ever worried about getting "too bulky," injuring yourself, or think you need to lose weight before you start lifting, it's time to set the record straight.

It’s not too late to join my FREE 21-day Strength and Resilience Challenge! During this three-week event, we’re going to revolutionize the way you think about your health, lay the groundwork for building a beautiful slab of muscle on your frame, and reinvigorate your relationship with your body. Tap here to save your spot!

In this article, you will learn:

Why common fears about strength training are based on misinformation
How lifting weights transforms your body without making you "too bulky"
How my 21-Day Strength & Resilience Challenge will help you build strength the right way

Myth #1: You’ll Get Too Bulky

If you’ve ever hesitated to lift weights because you’re afraid of looking “too bulky,” you’re not alone. Seems like everyone is scared that the weight room is going to make them look like a competitive bodybuilder.

But here’s the truth: building large, bodybuilder-style muscles takes years of intentional, specialized training — along with an extreme focus on diet and supplementation. Even then, only certain people who are genetically predisposed to growing muscle are able to pull this feat off.

Why This Fear Is Completely Unfounded

Women’s bodies are not naturally designed to put on large amounts of muscle easily.

This is due to lower testosterone levels compared to men, which makes significant muscle hypertrophy (growth) much harder to achieve. Even male bodybuilders have to train intensely for years while following highly specific meal plans to gain that much muscle.

For the average person doing target strength training a few times per week, the results will be quite different:

A lean, toned appearance
Improved muscle definition without excessive size
Increased metabolism and fat-burning power
More confidence and strength in everyday life (it’s so much easier to carry groceries and move your sofa when you’re STRONG!)

The Real Benefits of Strength Training for Women

Instead of making you bulky, lifting weights enhances your body composition by reducing body fat and increasing lean muscle.

The result? You look stronger, leaner, and more sculpted — not overly muscled.

Strength training also:

Helps you burn more calories even at rest (so you get to eat more without gaining weight)
Strengthens bones, which could reduce the risk of osteoporosis!
Encourages brain plasticity
Keeps insulin resistance at bay

Myth #2: Lifting Weights Will Make You Less Flexible

Many people believe that strength training leads to tight, stiff muscles and reduced flexibility. The truth? When done correctly, strength training actually enhances flexibility and mobility.

Why Strength Training Improves Flexibility

Flexibility isn’t just about passive stretching—it’s about how well your muscles and joints move through a full range of motion. Lifting weights with proper form increases mobility, improves muscle elasticity, and enhances overall movement quality.

Strength training moves your joints through a full range of motion. Exercises like squats, lunges, and deadlifts require deep movement, which actually increases flexibility over time.
Muscle strength and flexibility work together. Stronger muscles provide better support for your joints, reducing stiffness and the risk of injury.
Strength training improves posture and balance. Poor posture can create muscle tightness, but resistance training helps correct imbalances, keeping you flexible and mobile.

What Actually Reduces Flexibility?

The #1 reason you may feel less juicy, pliable, or flexible in midlife is waning estrogen levels. If you’ve noticed that you’re a bit stiff, achy, or experiencing injuries during your workouts, that’s the first place I’d investigate.

And truly, if you become stiff from weightlifting, it’s usually due to poor training habits, such as:

Using only short, restricted movements instead of full-range exercises
Skipping a proper warm-up and cool-down
Not including mobility work alongside strength training

When done correctly, strength training keeps you flexible and helps prevent injuries that often result from weak, unstable muscles.

Myth #3: Strength Training is Dangerous and Leads to Injury

One of the biggest fears people have about strength training is that they’ll get hurt. It’s understandable — no one wants to deal with injuries.

But here’s the truth: strength training, when done correctly, actually reduces your risk of injury, not increases it.

Why Strength Training is Safer Than You Think

Injury risk in any physical activity usually comes down to poor form, lack of guidance, or overtraining—not the act of lifting weights itself. When you train smartly and progressively, strength training becomes one of the best tools for preventing injuries.

Here’s why:

Stronger muscles stabilize your joints. Weak muscles put excessive stress on joints and ligaments, increasing the risk of injuries in everyday life.
Strength training improves balance and coordination. This means fewer falls, twists, and unexpected injuries — especially as you age.
Resistance training strengthens bones and connective tissue. This reduces the likelihood of fractures and joint issues.

In contrast, avoiding strength training can actually make you more prone to injuries because weak muscles and poor movement patterns make daily activities more difficult.

How to Strength Train Safely

The key to avoiding injury while lifting weights is to:

Learn proper form. Poor technique, not strength training itself, is the main cause of gym-related injuries.
Progress gradually. Lifting too much, too soon is a recipe for problems.
Listen to your body. Soreness is normal, pain is not—know the difference.

Myth #4: Strength Training is Only for Young People

There’s a common misconception that lifting weights is only suitable for the young or elite athletes.

However, the truth is that strength training is beneficial for people of all ages, from teenagers to seniors. In fact, building muscle becomes even more important as you get older.

Why Strength Training is Essential at Any Age

As we age, we naturally lose muscle mass — a process known as sarcopenia. Without regular resistance training, this muscle loss can lead to decreased strength, poorer balance, and a higher risk of injury.

The great news is that studies show weight training can help you gain muscle at ANY age (especially combined with adequate dietary protein). We’ve even seen this in people over the age of 75. (1-4)

So your age doesn’t matter. What’s important is that you start!

Here’s how strength training helps as you age:

Preserves muscle mass and strength. Regular resistance training is the best way to maintain and build muscle as you age, keeping you active and independent longer.
Improves bone density. Weightlifting strengthens bones and reduces the risk of osteoporosis, which becomes a concern for many people as they grow older.
Enhances balance and stability. Strong muscles support better coordination and reduce the risk of falls—a common cause of injury in older adults.

No matter your age, starting a strength training routine can bring significant improvements in quality of life, energy levels, and overall health.

Starting Strength Training at Any Age

You don’t need to be young or fit to start lifting weights. The key is to:

Begin with targeted, controlled movements. This helps build a foundation of strength and confidence.
Focus on functional exercises. These are movements that mimic everyday activities, making daily tasks easier.
Listen to your body. Progress at a pace that feels comfortable, and adapt exercises as needed.

Myth #5: "I Need to Lose Weight Before I Start Lifting"

SO many women believe they should focus on losing weight first —through cardio or dieting, before they start strength training.

But this is one of the biggest misconceptions about fitness. In reality, lifting weights is one of the most effective ways to change your body composition and improve fat loss.

Why Strength Training Helps With Fat Loss

If your goal is to lose fat and improve your physique, strength training should be a priority, not an afterthought.

Here’s why:

Lifting weights boosts your metabolism. Muscle tissue burns more calories than fat, even at rest. The more muscle you have, the more energy your body burns throughout the day. Muscle eats fat, I always say.
Strength training creates the "afterburn" effect. Unlike steady-state cardio, lifting weights elevates your metabolism for hours after your workout, helping you burn more calories long after you leave the gym.
It reshapes your body, not just the number on the scale. The scale doesn’t tell the full story — building lean muscle helps tighten and tone your physique, even if the scale doesn’t move as much.

Why You Shouldn't Rely on Cardio Alone

While cardio can be a great tool for heart health and calorie burning, it’s not the best long-term strategy for fat loss. Too much cardio without strength training can lead to muscle loss, slowing down your metabolism and making it harder to maintain weight loss over time.

Instead, the ideal approach combines strength training, nutrition, and movement to create a sustainable fat-loss plan that preserves lean muscle and maximizes metabolism.

Join us for the FREE 21-Day Strength & Resilience Challenge

This challenge is designed to help you build real, functional strength in a way that feels safe, effective, and empowering. We’re going to touch on metabolic health, hormones, and mindset work to lay a powerful foundation for the rest of the year.

Whether you’re a complete beginner or someone looking to take your fitness to the next level, this challenge will give you the structure and support you need to make your health a priority.

The best part? It’s completely free to join.

This isn’t about perfection or impossible goals. It’s about showing up for yourself, taking small steps forward, and building a foundation of strength and resilience that will carry you through midlife and beyond.

Go here to save your spot. They are filling quickly, so hurry!

References

Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

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Use of this content does not establish a doctor-patient relationship with Dr. Tyna Moore. Readers and listeners are advised to consult a licensed healthcare professional for personalized medical guidance.

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