{"id":9345,"date":"2025-08-22T23:29:10","date_gmt":"2025-08-22T13:29:10","guid":{"rendered":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/?p=9345"},"modified":"2025-08-22T23:29:17","modified_gmt":"2025-08-22T13:29:17","slug":"central-coast-mums-lifting-weights-myths-busted","status":"publish","type":"post","link":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/central-coast-mums-lifting-weights-myths-busted\/","title":{"rendered":"The Truth About Lifting Weights & Ditching the “Bulky” Myth"},"content":{"rendered":"\n

by louise hurley, MumSafeTM Trainer of the Year 2022<\/strong><\/p>\n\n\n\n

Let\u2019s set the record straight: women can \u2013 and absolutely should \u2013 lift heavy weights. It\u2019s not a trend or a passing phase. It\u2019s backed by science, and it\u2019s one of the best things we can do to future\u2013proof our bodies. Strong muscles and solid bones are essential for long\u2013term health and independence as we age.<\/p>\n\n\n\n

For years, there\u2019s been hesitation around women building muscle. And honestly, I think a lot of it stems from the unrealistic and outdated beauty standards we\u2019ve grown up with. We\u2019re told that small and slender is beautiful, while strong and solid is somehow \u201ctoo much.\u201d Not too long ago, it was rare to see women in the weights room. Fast forward to today and thankfully there\u2019s been a huge shift in how women approach movement. Strength training is finally being seen for what it is\u2014powerful, empowering, and essential.<\/p>\n\n\n\n

So why all the hype around lifting heavy? Let\u2019s sort the facts from the fiction and bust a few common myths along the way.<\/p>\n\n\n\n

Myth #1:<\/strong> Lifting heavy will make you bulky<\/p>\n\n\n\n

The idea that lifting weights will turn you into the female version of The Rock is simply not true.<\/p>\n\n\n\n

Reality check:<\/strong> Building significant muscle mass requires a very specific set of conditions: high testosterone levels (which women naturally don\u2019t have), a strict high\u2013calorie, high\u2013protein diet, and a training schedule that looks like a full\u2013time job. For most of us, getting \u201cbulky\u201d is really hard \u2013 especially if we\u2019re just lifting a few times a week. What you will get from lifting heavy is improved strength, body composition, and confidence.<\/p>\n\n\n\n

Myth #2: <\/strong>Lifting heavy is dangerous.<\/p>\n\n\n\n

\u201cCareful, you\u2019ll hurt yourself!\u201d Sound familiar? It\u2019s a common concern, especially for women who haven\u2019t lifted before.<\/p>\n\n\n\n

Reality check:<\/strong> Like anything, lifting weights has risks if you\u2019re doing it with poor technique or pushing beyond your limits too soon. But when done properly, strength training actually reduces injury risk\u2014especially for things like back pain and bone fractures. This is particularly important post\u2013menopause, when bone density naturally starts to decline. Start with guidance from a qualified coach, use progressive overload, and lifting becomes one of the safest (and smartest) things you can do.<\/p>\n\n\n\n

Myth #3: <\/strong>Strength training is bad for ageing joints.<\/p>\n\n\n\n

Nope, the opposite is true.<\/p>\n\n\n\n

Reality check: <\/strong>Lifting weights increases bone density, strengthens muscles, and improves the quality of your connective tissues. Over time, that means less stiffness, better mobility, fewer falls, and a much lower risk of fractures. If you\u2019re lucky enough to grow older, strength training will help you stay active and independent for longer. What\u2019s not to love about that?<\/p>\n\n\n\n

Myth #4:<\/strong> I\u2019ve had kids, so lifting heavy is off the table.<\/p>\n\n\n\n

This is a big one, and it\u2019s understandable that many women are cautious post\u2013birth.<\/p>\n\n\n\n

Reality check:<\/strong> After having a baby, most women need some form of pelvic floor rehab \u2013 especially if they\u2019re dealing with issues like pelvic organ prolapse. But that doesn\u2019t mean you\u2019re ruled out from lifting heavy weights forever. With the right support from a women\u2019s health physio and a MumSafe\u2122 trainer, you can safely return to lifting. It just takes time, a plan, and the right team in your corner.<\/p>\n\n\n\n

Myth #5:<\/strong> Lifting weights makes you gain weight.<\/p>\n\n\n\n

Here\u2019s where scale obsession can get in the way of real progress.<\/p>\n\n\n\n

Reality check: <\/strong>Yes, muscle and bone weigh more than fat \u2013 so the number on the scale might creep up. But that number tells you nothing about your strength, resilience, or overall health. In fact, the more muscle you have, the higher your metabolism runs \u2013 which means you\u2019ll burn more energy, even at rest. Stronger bones, better posture, increased energy and a boost in fat\u2013burning? Sounds like a win to me.<\/p>\n\n\n\n

So how do you start lifting heavy?<\/strong><\/p>\n\n\n\n

The definition of \u201cheavy\u201d will vary from person to person \u2013 it all depends on your current level of strength. As a general rule, a heavy weight is about 70 percent of your one \u2013 rep max (that\u2019s the most you can lift once). But you don\u2019t need to get too technical when you\u2019re starting out.<\/p>\n\n\n\n

Begin with a weight that feels challenging by rep 8, and increase gradually as you gain confidence.<\/p>\n\n\n\n

Form always comes first. If you\u2019re unsure where to begin, don\u2019t wing it \u2013 find a qualified trainer who can help you ease in safely and progressively. That way, you\u2019re building strength and avoiding injury.<\/p>\n\n\n\n

And if you love other forms of movement \u2013 keep them in your life! Just think of strength training as the protein in your exercise diet. It supports everything else you do, and your body will thank you for it.<\/p>\n\n\n\n

Louise Hurley, owner of Strong Mums and the Body Resilient Mum podcast is on a mission to help mums to return to exercise safely and realise that they are so much more than what their post\u2013baby body looks like, at any stage of motherhood. Find out more at www.strongmums.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

by louise hurley, MumSafeTM Trainer of the Year 2022 Let\u2019s set the record straight: women can \u2013 and absolutely should \u2013 lift heavy weights. It\u2019s not a trend or a…<\/p>\n","protected":false},"author":1,"featured_media":9346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_lmt_disableupdate":"","_lmt_disable":"","sync_status":"none","episode_type":"audio","audio_file":"","castos_file_data":"","podmotor_file_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":""},"categories":[35],"tags":[116,125],"series":[],"class_list":["post-9345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellbeing","tag-article","tag-louise-hurley"],"episode_featured_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/uploads\/sites\/2\/2025\/08\/women-heavy-weights.jpg","episode_player_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/plugins\/seriously-simple-podcasting\/assets\/images\/no-album-art.png","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":{"apple_podcasts":{"key":"apple_podcasts","url":"","label":"Apple Podcasts","class":"apple_podcasts","icon":"apple-podcasts.png"},"stitcher":{"key":"stitcher","url":"","label":"Stitcher","class":"stitcher","icon":"stitcher.png"},"google_podcasts":{"key":"google_podcasts","url":"","label":"Google Podcasts","class":"google_podcasts","icon":"google-podcasts.png"},"spotify":{"key":"spotify","url":"","label":"Spotify","class":"spotify","icon":"spotify.png"}},"rssFeedUrl":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/feed\/podcast\/default-podcast","embedCode":"

The Truth About Lifting Weights & Ditching the “Bulky” Myth<\/a><\/blockquote>