The other day I was listening to two leaders in the women's health and fitness world — Dr. Gabrielle Lyon and Dr. Stacy Sims — and it hit me: more women NEED to be lifting weights. Like, not the 3-pound pink dumbbells, but actual weights. Barbells. Deadlifts. Squats. Real strength stuff.
Now before you roll your eyes and say, "I don't want to get bulky," let me stop you right there. That's a myth. A huge one. Both Lyon and Sims go deep into this topic, and honestly, the science is compelling.
Dr. Stacy Sims says it best: "Women are not small men." Our bodies respond differently to stress, training, and recovery. But what we do need—especially as we age—is heavy resistance training. Why? Because it boosts growth hormone, improves bone density, fights off age-related muscle loss, and helps regulate metabolism.
Dr. Gabrielle Lyon calls muscle the "organ of longevity." Read that again. Muscle isn’t just about looking good in jeans (although, let’s be honest, that’s a nice perk). It’s a metabolic powerhouse. More muscle means better blood sugar regulation, better brain health, and a better chance of aging well.
At Versus Strength and Conditioning, we see this in action every day. Over 60% of our clients are women, and they’re thriving. They're not getting bulky. They're getting strong, lean, confident, and powerful. Versus does exactly what you need to do to get the body, mind, and energy you want. We train smart. We lift heavy. We build strength for life.
I know, I know. Some of you are still thinking, "But I don’t want to look like a bodybuilder." Let me put this bluntly: you won’t. You literally do not have the testosterone levels for that. Building serious muscle takes years of focused training, eating a ton, and in many cases, using performance enhancers. For the average woman lifting 2-4 times per week? You’re going to look lean, strong, and confident—not bulky.
There was this line Dr. Lyon dropped on The Shawn Ryan Show that stuck with me. She was talking about relationships, aging, all of it, and said something like, "We're animals. We need that physical drive. We need to move." And she’s right. Movement, resistance, power—those aren’t just gym buzzwords. They’re part of who we are.
And look, I’m not saying you have to become a powerlifter or olympic lifter. But what if you just started small? A couple sets of squats while brushing your teeth (we have a member that does this). A dumbbell complex at our lunch class. Here is a Sample 3-Day Strength Training Plan for Women. Some post just hit the high points and never tell you what to do. So, here is a road map:
Day 1: Upper Body Strength (Compound Focus)
Barbell bench press – 4x5
Dumbbell rows – 3x8 each arm
Overhead press – 3x6
Chin-ups or assisted pull-ups – 3x max effort
Core finisher: Hanging leg raises or planks
Day 2: Lower Body Strength
Barbell back squats – 4x5
Romanian deadlifts – 3x8
Walking lunges – 3x10 each leg
Glute bridges or hip thrusts – 3x12
Core: Farmer's carries or Russian twists
Day 3: Total Body Combo Day
Deadlifts – 4x5
Kettlebell swings – 3x15
Push-ups – 3x max effort
Step-ups or box jumps – 3x10
Optional conditioning finisher: Bike sprints or rower intervals (5x30s on, 90s off)
Supplement Support (Optional but Helpful)
Creatine Monohydrate – Supports strength, power, and lean mass. Safe and effective for women.
Magnesium Glycinate – Helps with sleep, muscle recovery, and mood.
Protein Powder (whey or plant-based) – Helps meet daily protein goals for muscle repair and growth.
Vitamin D3 and K2 – is especially beneficial for women because it supports both bone health and cardiovascular health:
Your body is your temple (1 Corinthians 6:19-20). And one of the best ways to honor that is by making it strong. Not just skinny. Not just tired. But strong. Capable. Functional.
So here's the challenge: Can you lift something heavy this week? Just once? Can you challenge your body a little more than usual? Not to punish it, but to celebrate it. To build it. To care for it.
-CHEERS-
