Strength Training for Women - Week 1

Ellie McKenzie • February 24, 2025

Why It’s Time to Rethink Lifting Weights—Especially for Women 40+

Strength Training for Women: Week 1

Ladies of America, it’s time to shift the narrative around strength training!
Welcome to the first installment of my empowerment series on strength training for women—designed especially for those navigating peri-menopause, post-menopause, and beyond. If you’ve ever hesitated to lift weights, this is your sign to start. And here’s the simplest reason why:
Strength Training Makes You Look—and Feel—Amazing.

Many women cling to the myth that endless cardio is the ultimate fat-burner, but the truth is that strength training is your secret weapon for a toned, lean physique. Let’s debunk the most common misconceptions that might be holding you back:

1. “I don’t want to get bulky.”

Honestly? It’s nearly impossible—especially after age 40. Building bulky muscles for women (especially after age 40) requires hours over years of dedicated, high-intensity training. Trust me, I’ve been trying, and it’s tough! This picture was when I was training 3-4 hours per day after about 8 years. I WANTED bulky arms and I had to work really hard for it - and this is the absolute most I could get. That tiny bicep you’re worried about? It’s not even close to “Hulk” status. What you are building is strength, confidence, and a body that looks—and feels—amazing. So don’t be afraid to take up space and own it.


2. “I don’t want to gain weight.”

Forget the number on the scale—it only tells part of the story and is a mostly arbitrary number when it comes to actual health. Muscle is more dense than fat, meaning you could weigh the same (or more) but look slimmer, stronger, and more sculpted. Want a more accurate picture of your progress? Track your body fat percentage instead. A DEXA scan is the gold standard for this. We offer them every three months at CrossFit Odyssey—our next session is in April. Interested? Email me for the details. But fair warning: most women are shocked by their initial results. Don’t stress—strength training is the solution.


3. “Lifting weights isn’t feminine.”

Let’s smash and destroy this outdated idea. Strength is incredibly feminine. Being strong means you can protect, nurture, and support your family—and yourself. Plus, strength training makes pregnancy, childbirth, and everyday life easier. And aesthetically? There’s nothing sexier than toned arms, sculpted shoulders, and strong legs in your favorite dress. And the other truth is - there is nothing sexier than a confident woman.

4. “Cardio burns more calories.”

Here’s what cardio won’t tell you: strength training keeps your metabolism elevated long after your workout ends. That means more calories burned throughout the day—without spending hours on a treadmill. Plus, lifting weights supports long-term fat loss and helps maintain muscle mass as you age.


Strength Training Is About More Than Just Looks.

Sure, feeling confident in your skin is great—but the real magic of strength training lies in its long-term health benefits. It builds bone density, reduces the risk of chronic illness, and even combats the effects of aging.


Next week: I’ll dive into how weightlifting can prevent—and even reverse—osteoporosis.

Ready to get started? Stop waiting for the “perfect moment” and start today. Your strongest, healthiest self is waiting.