Strength training myths debunked: A guide for women over 40
Myth #1: "Strength Training Will Make Me Look Bulky"
This is probably the most persistent myth I encounter, and it's rooted in a fundamental misunderstanding of how muscle development works in women. Here's the reality: women have significantly lower testosterone levels than men - about 15-20 times lower. Testosterone is the primary hormone responsible for muscle mass development, which means women simply don't have the hormonal profile to build large, bulky muscles naturally.
What strength training actually does for women over 40 is create lean, toned muscle that gives you that "sculpted" look many women desire. At Evexia Wellbeing, I've seen countless female clients achieve exactly this - stronger, more defined physiques without any unwanted bulk.
The "bulky" appearance some women fear typically comes from two sources: either women who are specifically training for bodybuilding competitions (with very specialized exercise and nutrition programs and supplementation), or simply higher body fat percentages that can make any muscle appear larger. Since weight loss and body composition are among the most common goals for our clients, strength training actually helps achieve the opposite of bulky - it creates lean, functional muscle.
Myth #2: "I'm Too Old to Start Strength Training"
This myth particularly frustrates me because it's so far from the truth. Research consistently shows that strength training becomes MORE important as we age, not less. After age 30, we naturally lose 3-8% of our muscle mass per decade, and this loss accelerates after menopause due to hormonal changes.
For women over 40, strength training isn't just beneficial - it's essential for maintaining independence, bone density, and metabolic health. The individualized assessments we provide at Evexia Wellbeing are perfect for addressing this concern because they allow us to design programs that work with each client's current fitness level and any physical limitations.
From my experience over the past 18 years as a personal trainer, I've seen hundreds of women change their life through strength training. This tells me that women over 40 not only CAN start strength training, but they thrive with it when given proper guidance and personalized programming.
Myth #3: "Strength Training Is Dangerous and I'll Get Injured"
This myth often stems from seeing improper form at commercial gyms or hearing horror stories about injuries. The truth is, when done correctly with proper supervision, strength training is one of the safest forms of exercise and actually PREVENTS injuries.
This is where Evexia Wellbeing's approach really shines. Our focus on perfect technique, safety, and having trainers with Bachelor degrees in Exercise and Sport Science addresses this concern directly. In fact, injury rehabilitation is one of our most common client goals, and it is well documented that strength training, when properly supervised, is actually therapeutic.
Our world-class Watson gym equipment and private gym environment eliminate many of the safety concerns women might have about crowded commercial gyms. The personalized programs that target client-specific weaknesses and injuries, updated every 4 weeks, ensure that each clients unique needs and limitations are addressed.
Myth #4: "Cardio Is Better for Weight Loss Than Strength Training"
This myth persists because cardio does burn calories during the workout, but it misses the bigger picture. Strength training creates something called "afterburn effect" or EPOC (Excess Post-Exercise Oxygen Consumption), where your body continues burning calories for hours after your workout ends.
More importantly, muscle tissue is metabolically active - it burns calories even at rest. So when women over 40 build lean muscle through strength training, they're essentially increasing their metabolic rate 24/7. This is particularly crucial for women over 40 because metabolic rate naturally decreases with age and hormonal changes.
Given that weight loss and body composition are primary goals for our clients, this myth-busting information directly supports why strength training approach is so effective. The tracking system we use - monitoring every weight, rep, and set - allows clients to see their strength progress, which often correlates with body composition improvements even when the scale doesn't move dramatically.
Myth #5: "I Need to Do Hours of Exercise to See Results"
Many women over 40 feel overwhelmed thinking they need to spend hours in the gym daily. The reality is that effective strength training can be accomplished in 30-45 minute sessions, 2-3 times per week. Quality trumps quantity every time.
At Evexia Wellbeing, our training packages include 2 sessions per week for both 1-on-1 ($140/week) and semi-private training ($90/week), which aligns perfectly with exercise science recommendations. This frequency allows for proper recovery while providing enough stimulus for strength and body composition improvements.
The personalized approach at Evexia Wellbeing means every minute of those sessions is optimized for each client's goals, making the workouts incredibly efficient compared to wandering around a commercial gym without a plan.
Conclusion
These myths have prevented countless women over 40 from experiencing the life-changing benefits of strength training. The reality is that strength training is not only safe and appropriate for women over 40 - it's essential for maintaining health, independence, and quality of life as we age.
At Evexia Wellbeing, the combination of degree-qualified trainers, personalized programming, state-of-the-art equipment, and focus on proper technique creates the perfect environment for women to overcome these misconceptions and achieve their fitness goals safely and effectively.