Women – Strong, capable and confident in their body!
Women – Strong, capable and confident in their body!
“Muscle is a tangible reflection of the effort and discipline I put into my training and the care I take with my health for longevity. It is something to take pride in”
I have heard several comments recently about size and ‘bulk’ gained from strength training or the fear of this gain.
“I do not want to look too bulky. My clothes will no longer fit me. Being too big is not attractive. If I stop training, it will all turn saggy.”
Even my Pilates mentor once asked if I wanted to decrease the weights I was using so I did not get too bulky.
It is one of the most common concerns I hear from women when it comes to lifting weights. It is a fear that holds many back from strength training, even though building muscle is one of the most powerful things we can do for our health, our confidence, and our future.
The Truth About Muscle
Muscle does not appear overnight. Muscle weighs more than fat and building significant size requires very specific training and a deliberate caloric surplus.
What happens when women lift weights consistently is that we get stronger, leaner, more resilient, and we slow down the aging process.
My Story
When I started strength training at 48 years old, after three children and many years of Pilates, my goal was a number on the scales. I wanted to be my pre-baby, wedding-day weight of 50 kilograms. I never reached that number.
Instead, my goals shifted. Strength became my priority. Along the way, I discovered an inner confidence that permeated all parts of my life.
I will most likely never fit into my wedding dress again. I lost weight and I also gained muscle. My body changed shape, and I found body definition I never knew was possible. Aging with strength and grace became far more important than chasing a number on the scales.
The Stories We Have Been Told
For so long, women have been shown a picture of how we are meant to look. Small, slender, not too muscular. From fairy tales to glossy magazines, the message has been clear.
But those images were never the full story, and they certainly do not define what it means to be healthy or strong.
Is that really the version we want to live by today? Or do we want something different, something more empowering?
Why Strength Matters
Without strength training, we lose muscle as we age. Research shows women can lose up to 30 to 40 percent of their muscle mass between ages 30 and 80. That loss impacts everything.
We become frail. We lose independence. The risk of falls and fractures increases, and everyday tasks can feel overwhelming. Muscles are protective, playing a powerful role in regulating inflammation, improving cardiovascular fitness, decreasing chronic disease and help regulate vital body functions like blood sugar control, metabolism, mood and brain health.
Strength is not about vanity. It is about resilience. It is about being able to lift and play with grandchildren, to join in the activities you love, and to remain an active part of your family’s life, not a burden to your children.
Building strength isn’t just about how you look, it’s about health, independence, and confidence for life.
Choose strength, not frailty.
Inspired by Strength
Muscle is far more than appearance. Dr Gabrielle Lyon calls it “the organ of longevity”. She reminds us that muscle protects our metabolism, keeps blood sugar stable, and lowers our risk of chronic disease.
Dr Vonda Wright has shown through her research that maintaining muscle and bone is one of the strongest predictors of how well we age and whether we keep our independence.
I have been so inspired by the work of Dr Gabrielle Lyon, Dr Vonda Wright, and Dr Jamie Seeman, who all promote the importance of women building muscle and redefining health as we age.
Dr Seeman, in her TED talk, reminds us that our physiology is not a limitation but an opportunity, that strength and muscle are the keys to longevity, resilience, and health.
Muscle is something protective. It holds us upright, keeps our joints healthy, and gives us the ability to do the things we love.
There is a confidence that comes from knowing you can pick up heavy weight or move your own body with strength and ease.
The Real Reward:
If you have ever found yourself holding back from lifting because of the fear of getting bulky, I encourage you to consider it differently.
Every time you build strength you are investing in your future self. You are choosing vitality, independence and longevity.
My journey started with the goal of chasing a number on the scale. But along the way, I found something more important.
Strength training has given me resilience, energy, and confidence that go far beyond appearance. It allows me to move with freedom, to feel capable in daily life, and to look forward to staying active as I grow older.
For me, muscle is a tangible reflection of the effort and discipline I put into my training and the care I take with my health for longevity. It is something to take pride in.
That is the real reward.
