🏋️‍♀️ Weight Training Myths for Women 35+ — What You Really Need to Know

greenejoy004
May 13
4 min read

Still scared of the weights section? You're not alone.

If you’re a woman over 35 and you’ve ever looked across the gym at the weight area and thought “that’s not for me” — this one’s for you.

At Elevate, we work with women in their late 30s, 40s, 50s and beyond who have all been through the same thing: years of cardio, yo-yo diets, fitness classes in Bridport that burn you out but never actually change your body… and a fear of the weights section rooted in outdated myths.

Here’s what you need to know — and why strength training in Bridport might be the key to unlocking the best version of you.

💭 Myth 1: Lifting weights makes you bulky

Let’s be clear: this is one of the most persistent (and damaging) myths we hear every day.

Fact: You won’t bulk up from lifting weights — especially not by accident. Women simply don’t have the hormone profile (namely testosterone) to build large muscle mass easily. In fact, for most women over 35, the challenge is actually maintaining lean muscle, not gaining it.

What lifting does do is:

Tighten and tone your body
Support fat loss without endless dieting
Give you strength, energy, and confidence

The results? You won’t look “big” — you’ll look leaner, stronger, and feel more capable in everyday life.

💭 Myth 2: Cardio is better for fat loss

Running on the treadmill every day might feel productive, but cardio alone isn’t the most effective tool for fat loss — especially as we age.

When you only do cardio:

You burn calories during the workout, but little after.
You risk losing muscle alongside fat.
Your metabolism may slow if you’re not strength training.

With strength training:

You build lean muscle, which burns more calories at rest.
You improve your body composition (how your body looks, not just what it weighs).
You get stronger, improve posture, and feel more empowered.

At Elevate, our fitness coaching in Bridport combines the right kind of resistance training with movement and nutrition habits tailored to your age and stage of life.

💭 Myth 3: You’re too old to start lifting

We train clients aged 35 to 70 — many of whom have never lifted weights before.

And do you know what they say after a few weeks?

“I wish I’d started this years ago.”

It’s never too late to build strength. In fact, from your mid-30s onward, women begin to lose muscle mass every year if it’s not actively trained. This can lead to:

Slower metabolism
Increased injury risk
Loss of confidence and independence as you age

Our Bridport personal training sessions are designed to meet you where you’re at. We don’t throw you under a barbell. We teach you how to move safely, confidently, and progress at a pace that works for you.

💭 Myth 4: I don’t have time for strength training

We get it — you’re juggling kids, work, family life, and everything in between. But here’s the truth:

You don’t need hours a week to see results. Most of our clients train just 2–3 times per week with us, paired with some walking and healthy habits. That’s it.

And because we also offer fitness classes in Bridport focused on strength and conditioning, you can slot these into your schedule with no guesswork — and get full support from a qualified personal trainer in Bridport.

💭 Myth 5: I should focus on toning, not lifting heavy

The term “toning” is really just a mix of two things:

Building lean muscle
Losing fat

And the truth? That toned, sculpted look comes from lifting weights that challenge you — not endless reps with 1kg dumbbells.

In our Bridport personal training sessions, we help you progress your lifts safely and confidently. This doesn’t mean lifting the heaviest weights in the gym — it just means gradually increasing what you can do, week by week.

You’ll feel it in your strength, see it in your body, and notice it in your everyday energy.

💡 What Happens When Women Over 35 Lift Weights?

Here’s what we see with our clients in strength training Bridport sessions:

Clothes fit better (hello waistline!)
Energy skyrockets
Sleep improves
Aches and pains reduce
Confidence builds — inside and out

And yes — they still enjoy meals out, glass of wine on the weekend, and a social life. That’s why our approach works. We’re not just your weight loss coach in Bridport — we’re your coach for life.