5 Common Gym Myths That Hold Women Back (And What to Do Instead)

Let’s have a chat about some of the rubbish we’ve all heard when it comes to lifting weights and getting strong. These myths are everywhere — from the locker room to late-night Instagram scrolls — and they’ve held too many women back for too long.

It’s time to call them out.

1. “Lifting weights will make you bulky”

Ah yes, the classic. Here’s the truth: building serious muscle takes years of consistent training, loads of food, and often specific programming.

What strength training will do?

• Help you build lean muscle

• Boost your metabolism

• Improve body shape and definition

• Make everyday life feel easier

Bulky? No. Strong, toned, confident? Absolutely.

2. “You need to be fit before you start”

This one drives me nuts. You don’t need to earn your place in the gym. You don’t need to ‘get fit’ before you learn how to move better, lift weights, or follow a plan.

The gym is where you become fit — not the entry requirement.

3. “Cardio is better for fat loss”

Cardio has its place — I love a good walk or a sweaty bike session — but it’s not the king of fat loss.

Lifting weights helps you:

• Build muscle (which burns more energy at rest)

• Keeps driving your metabolism. Muscle is currency.

• Stops you still feeling soft, when you go to all the effort to lose weight.

Want fat loss that lasts? Strength training is your best mate.

4. “You should feel sore after every session”

Soreness is not the goal. It’s a side effect — and not even a reliable one.

You might feel sore after a new movement or big session, but constantly chasing DOMS (delayed onset muscle soreness) is a fast track to burnout. Progress looks like:

• Lifting heavier

• Moving with better form

• Feeling stronger over time

Not limping for three days after leg day.

5. “Machines don’t count — you have to use free weights”

Wrong. Machines are brilliant tools, especially when you’re starting out. They help you learn movement patterns, build confidence, and safely target specific muscles.

You don’t need to prove anything by jumping straight under a barbell. Machines, dumbbells, resistance bands — they all count.

Bottom line? The gym is for you. Your training doesn’t need to be hardcore, complicated, or painful to be effective. It just needs to be yours.

Let’s lift smarter, not harder — and leave the myths behind.