Shifting Perspectives: Women and Strength Training

Growing up in the 80s and 90s, I, like many Gen Xers, absorbed the belief that achieving the ideal body meant looking good in a leotard rather than focusing on physical strength. Women were often cautioned against engaging in strength training due to fears of becoming too muscular.

Cardio has long been the preferred choice for women. Yet, recent recognition of the benefits of muscle building—especially for those entering middle age—has encouraged a growing number of women to embrace weightlifting. Strength training is crucial for maintaining bone density and overall health as we age.

On the flip side, the pressure to lift heavier weights and track protein intake can lead to new concerns. Some women might find themselves overly fixated on exercise and diet, fostering yet another unrealistic standard of appearance.

It’s vital for women to learn how to take care of their bodies without falling into the trap of unrealistic expectations that could harm their well-being.

Liz Bucar, a professor at Northeastern University, reflects on her fitness journey. She used to view fitness strictly through a cardio lens, always focusing on becoming smaller. Now, she acknowledges that the old advice was misguided, stating that neglecting strength training could result in significant health issues later in life.

Bucar now strength trains and feels it’s empowering to shift from calorie counting to making gains in the weight room. This, she believes, is not only healthier but also challenges traditional beauty standards. She humorously points out the prospect of future generations of grandmothers who can lift their partners but may not fit the stereotypical image of femininity.

Fitness journalist Mikala Jamison agrees, noting that strength training can positively reshape women’s relationships with physical activity and their bodies. For too many, exercise has been associated with negative feelings tied to diet culture. Taking care of oneself through fitness, she argues, feels undeniably beneficial.

However, even as Jamison highlights weight training’s role in her own recovery from an eating disorder, she expresses concern about how trends in fitness can be framed. The motto “strong is the new skinny” could appeal to some but is also complicated, she indicates.

Despite the trend’s popularity, social media often portrays a narrow definition of strength—one that’s still tied to a specific body type. Jamison calls attention to the importance of recognizing that women of various sizes can be strong and healthy.

Keri Harvey, a personal trainer, echoes this sentiment, pointing out the lack of representation for larger women in the fitness community. She emphasizes that strength can look different—it doesn’t always mean a toned body free of imperfections. Strong bodies can come with their own unique features, and that’s perfectly okay.

Inevitably, there’s a push-pull when it comes to building strength and the societal pressure to reduce body size. Harvey reminds women that as they gain muscle, their bodies may need to adapt and change in ways they might not expect. It’s essential to embrace those changes rather than resist them.

While more women are stepping into strength training, the emphasis on building an idealized physique can still perpetuate unrealistic standards. Sometimes it seems like a reshuffling of societal pressures—now it’s about being strong, but many are still subconsciously focused on being thin.

Megan Hellner, a registered dietitian, remarks on the potential risks of pursuing an athletic aesthetic. She warns that the shift from one narrow ideal to another can be damaging. Yet, she notes a positive aspect: focusing on strength requires an increase in energy intake, which can counterbalance the restrictive tendencies of past ideals.

Unlike previous trends that encouraged calorie restriction, lifting weights necessitates proper nutrition. It’s all about fueling the body, not just for workouts but for overall health and daily activities.

Both Harvey and Jamison stress that everyone’s path in strength training should be personal. The goal is not to prepare for competitions but to find what feels right for you. This trend should inspire sustainable practices that prioritize well-being over fleeting aesthetics.

As Harvey puts it, it’s refreshing to see more women in the weightlifting area of gyms. There’s a hope that this newfound enthusiasm doesn’t fizzle out as trends change, which they inevitably do.

Ultimately, separating exercise from appearance can be the key to forging a healthy relationship with movement. Jamison encourages a broader definition of fitness that doesn’t solely equate to an ideal body type. Health, strength, and fitness can take many forms—it’s time we embrace all of them.

Note: Those struggling with eating disorders can seek help from resources like the National Alliance for Eating Disorders, which provides referrals and support.