10 Things We Wish We Knew Sooner About Strength Training for Women
Whether you're brand new to strength training or have been lifting for years, there are always a few things you look back on and think: why didn't someone tell me that sooner? At Iron and Mettle, we work with women across all life stages and these are the most common things we hear from clients who wish they had found strength training earlier or started with better information!
This post covers the top lessons we wish more women knew before they started lifting weights - so you can start strong and train smarter.
1. Strength Training Isn't Just for Athletes or Bodybuilders
One of the biggest misconceptions is that lifting weights is only for people who want to compete or "bulk up." The truth? Strength training is for everyone - especially women.
If your goal is to feel more capable, reduce joint pain, improve bone health, support hormone balance, or simply move through life with more ease, strength training is one of the most effective tools out there. It's also essential for aging well and maintaining independence over time.
Whether you're a runner, parent, weekend hiker, or someone looking to build confidence in the gym, strength training belongs in your routine.
2. You Don't Need to Train Every Day to See Results
More isn't always better. In fact, one of the biggest mistakes we see is overtraining. You don't need to lift five or six days per week to see results. In most cases, 2 or 3 structured strength sessions per week is enough - especially when those workouts follow a program that uses progressive overload.
Consistency matters more than volume. A well-designed program that includes rest and recovery will help you get stronger, avoid burnout, and feel better overall.
3. You Won't Get "Bulky" from Lifting Weights
We've said it before and we'll keep saying it: lifting heavy weights will not make you bulky. Building large amounts of muscle takes years of training, intentional nutrition, and a calorie surplus. Most women don't have the hormonal profile to gain muscle quickly or excessively.
What you will see: increased muscle tone, improved posture, and better energy. You'll also likely feel stronger, more stable, and more in control of your body.
4. Progressive Overload Is the Key to Results
Want to get stronger or build muscle? You need to increase the challenge over time. That's called progressive overload - adding weight, reps, sets, or time under tension to push your muscles to adapt.
Random workouts might be fun in the moment, but without a plan, it's hard to track progress or know if you're improving. At Iron and Mettle, we track every client's weights across each training block so you know exactly where you're at and how you're growing.
5. It's Normal to Start with Lighter Weights (and Build Over Time)
Everyone starts somewhere. If you feel unsure about lifting heavier weights, that's OK. We often see women underestimate their strength, especially in the beginning. A good coach will meet you where you're at and help you build strength at your own pace.
Confidence comes with time and repetition. As your technique improves, so will your strength.
6. Your Core Is More Than Just Crunches
A strong core supports every lift - and every movement in daily life. But core training doesn't mean endless sit-ups. In fact, compound lifts like barbell squats, deadlifts, and overhead presses challenge your core in more functional ways than most isolated ab exercises ever will.
We incorporate core work in every strength block at Iron and Mettle, often through anti-rotation movements, loaded carries, and tempo-based control exercises.
7. Strength Training Supports Women's Health
Strength training can ease symptoms of PMS, support hormone balance, reduce anxiety, and improve sleep. It's also one of the most effective ways to support bone density during perimenopause and menopause.
Too often, women are steered toward cardio-heavy routines and bootcamps. But strength training after 40 is crucial for long-term health, particularly during and after menopause. This PubMed study confirms that resistance training significantly supports bone health in women. It’s important to note this focuses on progressive overload strength training.
8. You Don't Need to Feel Crushed to Make Progress
You don't need to feel exhausted or sore for a workout to be effective. We call that fitness myth the "sweat equals success" trap. At Iron and Mettle, our clients often finish workouts feeling energized, not destroyed.
Progress comes from consistent, intentional effort - not from punishing yourself or doing 50 burpees.
9. Good Coaching Makes a Huge Difference
Form matters. A good coach will help you move well, avoid injury, and get more from each lift. They'll also keep you accountable, motivated, and progressing.
At our women’s training gym in SF, we provide individualized coaching in a small-group setting so you get personal attention without the cost of 1-on-1 training.
10. Strength Training Builds Confidence (and That Translates Outside the Gym)
This one comes directly from our clients. Strength training teaches you how to do hard things. It helps you trust your body, see what you're capable of, and carry that confidence into other areas of your life.
Lifting doesn't just change your body - it changes your mindset!