Women and Weightlifting
My experience with weightlifting culture
There was a time when weightlifting was just about constantly reaching for PRs—pushing limits to see how heavy I could go. The environment and culture was focused on achievement over well-being. "Did you PR?" was always the most important question, while no one asked how our bodies or minds were feeling. I saw athletes of all ages and backgrounds break down, overwhelmed by the pressure to perform, often fearing disapproval from their coach.
I found myself becoming part of that culture, first as an athlete and then as a coach.
But I knew I wanted a different approach. Today, I actively create an environment where athletes feel safe and supported. Here, their only challenge is the weight on the bar—not a punitive program or shaming. In this safe space, lifting teaches resilience, not fragility. We can lean into discomfort, face the unexpected, and celebrate small wins on the way to bigger goals.
For my lifters and I, weightlifting has become a means of building both physical and emotional strength, preparing us for life’s challenges by first establishing safety.
Benefits of Lifting Weights
Weightlifting offers many physical benefits including building strength, increasing bone density, and enhancing functional movement.
Strength training creates a foundation that supports not only athletic performance but everyday life. I’ve taught my 65+ parents how to strength train and they often tell me how much they appreciate being able to do day to day actives with ease, and how confident they feel getting up off the floor or standing up out of a chair without needing to use their arms to help them get up.
As a kinesiologist, I know that lifting heavy weights offers a range of incredible benefits for both body structure and function. Here’s why I think everyone should be hitting the gym a couple times a week for some heavy lifting:
Your muscles will get stronger & noticeably toned.
Heavy lifting stimulates muscle hypertrophy (the increase in the density and size of muscle fibers, making muscles visibly larger and stronger). Heavy lifting stimulates places a high level of stress on the muscles, which forces them to adapt and grow to handle that stress better in the future.
Your bones will become more dense.
Lifting heavy places controlled stress on bones, stimulating osteoblasts (cells that build bone). Over time, this stress-response builds bone density, reducing the risk of osteoporosis and fractures, particularly as we age.
Your joints will be healthier & stable.
Strength training, especially when done with proper form, reinforces joint stability. The surrounding muscles, tendons, and ligaments adapt to support the joints better, lowering your risk of injury.
Your metabolism will increase.
Muscle is metabolically active tissue, meaning it burns more calories at rest than fat tissue does. Building muscle through heavy lifting increases basal metabolic rate (BMR), supporting a leaner body composition and helping with long-term weight management.
You’ll have better coordination & balance.
Heavy lifting requires coordination and motor control, which engages the central nervous system (CNS). Over time, the CNS adapts, improving neuromuscular efficiency. This adaptation translates to better coordination, balance, and faster reaction times.
Your cardiovascular strength will improve
While traditional cardio is often prioritized for heart health, heavy lifting also has cardiovascular benefits. Research shows that weightlifting can improve blood pressure, cholesterol levels, and overall heart health by reducing stress and inflammation in the cardiovascular system.
You’ll be less likely to hurt yourself
Lifting heavy weights develops core strength and stability, which transfers to real-life activities. A strong body is better equipped to handle unexpected movements or loads, helping prevent injuries from slips, falls, and other accidents.
Your body will become more resilient
Heavy resistance training triggers the release of growth hormone and testosterone, which are essential for muscle repair, recovery, and overall vitality. This hormonal response supports tissue health, mental energy, and physical resilience over time.
Your mind will become more resilient
While more of a psychological benefit, the process of lifting heavy builds mental toughness and discipline. Setting goals, handling the challenge of lifting heavier weights, and learning to push past mental barriers fosters resilience that translates into all aspects of life.
Lifting heavy weights is not just about building muscle—it enhances total body health and function, making it one of the most effective practices for both immediate and long-term well-being.
Lifting also offers powerful emotional benefits, especially when practiced in a supportive space. Each training session can be a tool for building patience, self-discipline, and focus. For many, lifting becomes a way to channel stress and process emotions, developing a sense of empowerment over time.
Unlike high-pressure, performance-focused environments, a supportive gym allows individuals and athletes to learn at their own pace. This mindful approach lets them grow without fear of judgment, using each lift as a step toward strength, resilience and self-confidence. They learn to set and pursue goals meaningfully, which translates to greater resilience beyond the gym.
An essential component to accessing the full benefits of lifting is a safe environment. The physical benefits become even more meaningful, as individuals and athletes learn to push their limits without risking burnout.
Instead of focusing solely on achievements or shaming people when they don’t perform, I emphasize a process-oriented mindset, teaching that progress comes with steady, supportive effort.
I always tell my athletes and even my 65+yr old parents that failed reps are still reps, no need to punish yourself for meeting your edge. Welcome that edge, make friends with that edge and gently expand it.
Why all women should be lifting weights
Even though lifting has a multitude of health benefits there’s still a stigma about women lifting based on cultural and societal myths related to what women should and shouldn’t do and what we should and shouldn’t look like.
The challenge I have faced as a coach is that women often have a negative association with lifting heavy. They’ve believed the fear mongering around getting “Bulky” or that lifting heavy will inevitably lead to injury, its too risky, or it is just down right dangerous.
Here’s the truth:
For the majority of women, it is actually quiet difficult to get bulky if you aren’t trying very hard or supplementing certain hormones that drive muscle mass. There are some women who are more genetically androgen dominant, but believe me, you would know if you were that person and those women even have to work diligently for years to get bulky. So lets demystify that silly myth.
I believe if we can shift the focus from aesthetics to health that lifting could transform many women's lives.
When it comes to lifting being risky or dangerous, here’s the truth I want you to know:
Strength training, when done in a safe environment, meets you where you’re at. You’re not going to be attempting a 500lb back squat the first day you lift!
It takes years of progressive overload discipline and training to attempt that. Strength training is literally learning the practical skill of finding your edge (how strong you are today), working within that and slowly expanding it (progressive overload).
Finally, I want women to feel strong, be resilient, and capable of doing anything they set their mind to and I know that lifting weights offers a pathway to get there.
Why resilience matters
Resilience is about more than just facing challenges—it’s about building the mental and emotional resources to rise from setbacks. In an environment built on safety and support, resilience is fostered without the fear of judgment or unrealistic expectations. Each lift becomes a learning experience, helping individuals understand that they are capable of growth and strength, no matter the obstacles.
As a coach and therapist, I prioritize resilience as a core life skill. Through lifting, athletes build resilience in a safe, structured way, gaining the tools to overcome not only physical challenges but also life’s tougher moments. They learn that the real victory is in showing up and putting in the effort, regardless of the outcome.
Get started with lifting!
Ready to experience a supportive approach to weightlifting?
Cakes by Crystal, an online weightlifting program for women, is launching in January. You can join the waiting list here.
Or explore my Olympic weightlifting club program Lift Local (application required to join). You’ll gain expert guidance in a safe, encouraging environment, with programming that builds physical strength and emotional resilience. Get on the waiting list for when spots open in this program.
Let’s work together to lift heavy, recover wisely, and take on life with renewed confidence and balance.
