I’ve always been drawn to movement, constantly exploring new fitness classes, gym spaces, and training styles. But my love for strength training? That happened by chance. A message popped up in a female community WhatsApp group about a strength training gym in Gardens offering a free trial. Intrigued, I decided to give it a go. It quickly became a fundamental part of my routine and one month in, I felt stronger and more balanced in my yoga practice. Also, the small, semi-private setup with only four people per session made training feel focused and fun.
View this post on Instagram
I owe much of my newfound passion to Carrie O’ Neill, my strength training coach at Engine Room Gym. She’s got an eagle eye for form, a wicked sense of humor, and a birthday tradition involving tequila shots at the gym. More importantly, she gets it, because her own personal health journey has involved using strength training to rewrite the rules of what midlife can look like.
View this post on Instagram
“I used to think strength training was just for bodybuilders,” Carrie tells me, “but after a routine pap smear turned into a mini-hysterectomy and an unwelcome crash into perimenopause at the age of 47, I knew I had to do something. My metabolism was slowing, my body was weak and my mood was at an all-time low.
She found herself picking up a dumbbell and, to her own surprise, liking the experience. “I felt stronger. I felt alive. I discovered that lifting weights wasn’t just about building muscle: it was about reclaiming my confidence, energy, and embracing a little bit of badassery.”
It turns out that strength training is one of the best things women over 35 can do for their bodies, especially during the hormonal transition phases of perimenopause and menopause because it helps combat weight gain, supports bone health, and keeps you feeling strong and energised.
Yet, the internet and social media continue to bombard us with untruths about the discipline so I asked Carrie to help me debunk these myths and prove that strength training is one of the best investments a woman can make in their health and fitness.
10 Myths About Strength Training, Debunked.
1. Strength training makes women bulky.
Unless you’re secretly injecting testosterone (and if you are, we need to have a serious chat), you’re not about to wake up looking like The Rock. Women have naturally lower testosterone levels, making it much harder to build big muscles without intense training and supplementation. Lifting weights helps sculpt and define your body, rather than turn you into a bulky bodybuilder, says Carrie.
2. Only younger women should do it.
There’s no denying that muscle mass starts disappearing after the age of 35. This process is called sarcopenia but a good strength training program will help slow it down– keeping you strong, improving your balance, and reducing the risk of injury. Strength training improves longevity and gets you ready to crush life well into your golden years.
3. Women should avoid heavy weights.
Ladies, it’s time to lift heavy! Not only will it make you stronger, but it also improves your metabolism and boosts your bone density which is great news for osteoporosis prevention. “The key,” Carrie says, “is to always use the proper form and progressively challenge the muscles.”
4. Cardio is better than strength training for weight loss.
Running on the treadmill is great for building fitness, but unlike strength training, cardio doesn’t continue burning calories while you’re resting. Carrie explains that more muscle equals a faster metabolism. But remember, the ideal is to combine both strength training and cardio for optimal weight loss.
5. Strength training is dangerous after 35.
Done right, it’s actually one of the best ways to stay fit and prevent injury as you age. Falling over is a big reason why many older people get injured and lose mobility. Incorporating strength training into your fitness regime now means you’ll help strengthen your joints, and improve your stability and posture.
6. You need to train for hours to see results.
Nope. 30 minutes, 2-3 times a week is all you need to start to see a difference. “Shorter, intense workouts can be super effective in building strength and muscle so quality over quantity,” Carrie says.
7. Women should only do low-impact workouts.
“Low-impact workouts are great, but don’t be scared of a little intensity,” says Carrie. Modified strength exercises can help reduce joint stress with bodyweight exercises, dumbbells, or resistance bands being tailored to individual needs, while still making you strong as hell.
8. Upper-body training isn’t as necessary for women.
Not true. “Strength training should be balanced across all areas of the body,” says Carrie. So don’t skip the upper body unless you want someone else to carry your groceries, lift your kids, and do the many things that require arm strength.
9. Strength training makes you less flexible.
“Again, this is untrue,” Carrie says. Strength training can actually improve flexibility when done correctly and in combination with regular stretching and mobility work, it results in better posture and fewer aches and pains. Bonus!
10. Lifting weights is only good for your body.
It’s also a great mood elevator because it stimulates the release of endorphins, the body’s natural painkillers and feel-good chemicals. That means you’re actively working against anxiety and depression while also enhancing your cognitive function.
The Best Strength Training Workouts for Women
If you’re new to strength training, here’s a quick guide on what it all means:
- Hypertrophy Training: moderate weights and repetitions to develop and tone muscles.
- Maximal Strength Training: heavy weights with lower repetitions to increase strength.
- Power Training: explosive exercises that apply the maximum force at speed. Great for athletes.
- Endurance Strength Training: high repetitions and low weights to increase overall exercise capacity.
- Functional Training: practising movement patterns to perform better in everyday life ( lifting kids, carrying bags, picking up heavy items)
- Isometric Strength Training: building strength through static holds like planks and wall-sits.
CARRIE’S JEANNIEOUS RECOMMENDATION: “If you’re serious about strength training, a good grip is non-negotiable. While Versa-Grips are the gold standard, they’re not available in South Africa. But Harbinger Pro Lifting Grips are a solid alternative! They’ll help you lift heavier with better wrist support and palm protection.
Tags/Credits: @ohh_carrie, @engineroomgym
