Lifting the bar

Weightlifting areas in gyms have evolved into spaces of female empowerment. Once dominated by the grunts of men, they now thrive with women confidently carving out their own places in this traditionally male-dominated field. The growing interest among women in building muscle through strength training is evident in the explosive popularity of hashtags like #girlswholift, boasting over 1.2M TikTok posts, and #womenwholift with over 200,000. However, while female athletes are actively reshaping the weightlifting community and revolutionising gym culture worldwide, starting your journey as a beginner or trying to improve can still be challenging.

So, how does one navigate the often intimidating world of weightlifting? From what common mistakes to avoid to unexpected benefits and effective training routines, we asked three female weightlifters to share their experiences, best advice, and gym wisdom.

Athlete with curly hair in a blue sports bra and black gloves, poised in an athletic stance against a neutral grey background.

NELE

What has been the most unexpected benefit of weightlifting?

I think training is a form of meditation, especially weightlifting. It allows you to connect with your body in a way you probably don’t do on a daily basis. Often, you don’t think about how your body moves because it operates on autopilot. That connection is super important, and it’s very healing to experience it.

What impact did weightlifting have on the relationship with your body?

It's gotten so much better. I had huge body image issues as a teenager and in my early twenties. Weightlifting was crucial in helping me to relate to my body differently, beyond just its appearance. Of course, I noticed changes in how I looked, which empowered me. But it also taught me about what my body can do, how much I can push through, and how cool it can move — even if that sounds a bit cliché.

You once wrote that you would have cried if someone had told your 19-year-old self that you would have ‘arms as big as these’. A bit further down, you described yourself as ‘the she-hulk I once loathed’ — and that it was ‘glorious’, which is really empowering. What advice would you give to women who fear getting too bulky when lifting weights?

I get that maybe you might not want huge arms or a broad back, but it’s not as if you wake up one day, lift two kilos more than usual, and suddenly you have huge arms and a wide back. You can always scale back your training, but chances are that when you see those changes, you’ll find them cool. Size carries social power. Achieving it involves various things, but building some physical size is an easy way to enhance your presence, which can also boost your confidence.

“ Size carries social power. ”

- Nele

Have you always felt confident in the male-dominated weight area? What advice would you give to someone who feels intimidated by it?

Pretty much. I was initially worried about sweating too much, thinking I’d have stains, which is crazy. Now, I’m fine with it. I’m always soaking wet after a workout. As for advice, obviously, it’s bad if you get harassed at the gym, and you should definitely tell someone right away. And it’s okay to stand your ground when men try to instruct you. I’ve experienced that. Just brush them off. And finally, you have to get over yourself a bit. Being in the gym is like being on the dance floor: you might think everyone’s watching you, but they’re all in their own zone. Everyone is sweating and grunting, so just add yours to the mix — no one will care.

What are common mistakes beginners should avoid?

It depends on your goals, but it’s easy to get lost in the variety of exercises. In the beginning, it’s best to stick to the basics. As an observer in the gym, I’ve also noticed that men tend to go very heavy in the gym, while women tend to go a bit too light. I think women can be braver when it comes to choosing weight.

Do you think it's connected to different strength perceptions of men and women?

I think that plays a role. In many areas of life, men tend to have more confidence, whereas women have less and this applies to gyms as well. However, women can be braver there. You don’t need to start pushing yourself to failure to see benefits. What matters is putting in the effort. If you build your fitness and muscle, you’ll gain much more from just two to three sessions a week where you truly challenge yourself than from going five times without pushing your limits.

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A determined woman with a sleek ponytail lifts a shiny dumbbell to her shoulder, dressed in a black athletic top and a silver necklace.

MICHELLE

What has been the most significant benefit of weightlifting for you?

The greatest benefits are mental. I feel more powerful when I’ve worked out the day before, and I no longer compare myself as much anymore, because I’m more focused on my own progress. I find myself appreciating who I am more often, and working out truly makes me feel better.

What changes have you noticed in the gym with the rise of women in weightlifting?

Before I started weightlifting, I primarily focused on cardio because there weren’t many women in the weightlifting area. However, I’ve noticed a change over time, which is great to see. For instance, a few years ago, I would do the hip thrusts with dumbbells, but now every gym has dedicated hip thrust machines, recognising that women want to train their glutes and backs.

Speaking of workouts: Do you have a favourite exercise?

I enjoy training my shoulders the most. I love my arms and I like it when they look more toned. My favourite exercises are the shoulder press or side raises with kettlebells or dumbbells.

“ Your goal doesn’t have to be about achieving a certain body. ”

- Michelle

What role does gym clothing play in your performance, and how do you choose outfits that help you to train at your best?

It’s very important! My closet is packed with gym clothes. I prefer to workout in leggings, and I’m quite picky because many leggings aren’t suitable for squats. Some can be a bit see-through. So, I have specific leggings for my leg workouts. When I run or jump, I need to wear items that stay in place. Plus, with mirrors everywhere in the gym, I want to look good and see my muscles, so it's essential to wear what makes me feel comfortable.

Looking back at the beginning of your journey, what are common mistakes beginners should avoid?

Always focus on the ‘why’, and set a goal for yourself. If you start without a goal, you’re unlikely to stick with it. Your goal doesn’t have to be about achieving a certain body. It can simply be about wanting to feel good. That’s my first tip. For training, I recommend getting a workout plan. You can go to the gym, but without knowing what you’re doing, you risk injuring yourself. It makes sense to follow a plan for at least two to three months every time you go to the gym.

Finally, looking ahead, what do you hope to achieve in your sports journey?

I’ve already achieved a lot, but one of my goals is to bring sports and movement to people I’m training with and I want to inspire other women to workout. Our body is doing so many great things during the day for us, I think we have to take care of it.

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Athletic woman lifts a black weight plate overhead, wearing pink headphones and a fitted long-sleeve top, displaying focus in a workout setting.

CARLOTTA

How were you first introduced to weightlifting?

When I first started going to the gym, my goal was to change my appearance. However, after years without a clear plan, I still felt unsatisfied, despite changes in my body. Eventually, I discovered lifting, which empowered me and shifted my mindset. Over time, I realised that my focus had shifted from looks to lifting heavier weights and achieving new personal bests.

Has your relationship with your body evolved through weightlifting?

My relationship with my body has changed completely, but it took time. As a teenager, I constantly sought ways to lose weight and struggled with food. When I started lifting, I gained muscle, and although it was initially difficult to accept weighing more than my friends, I eventually stopped worrying, because I truly liked what I was doing.

Weightlifting has typically been a male-dominated sport. Have you experienced bias treatment as a woman in weightlifting?

I haven’t had any negative experiences, but I think men are treated more favourably in the powerlifting environment. Coaches often prefer to train men unless a woman is exceptionally strong. Even then, if you’re strong and have potential but also promote self-care and do your nails, they might not take you seriously. However, I’ve noticed positive changes over the past year, perhaps due to social media or the Olympics, where many female athletes demonstrate that they can do both.

“ The body needs to go through different stages, and rest is a critical part. ”

- Carlotta

What does a typical training day look like for you?

I prefer to train alone because it empowers me. I start with a 15-minute warm-up of yoga and mobility work, which is crucial for weightlifting. Then, I do a set of movements that leads to my top set. For example, if I’m lifting 100 kg, I begin with 50 kg, then 60 kg, and 70 kg before reaching my target. My program focuses on my personal best and includes fundamental lifts: deadlifts, squats, bench presses. The deadlift is a favourite. The effective lift lasts just two to three seconds, and I have to concentrate all my energy. Dropping the weight and realising I’ve done it feels incredibly powerful. It’s like condensed yoga or meditation in one second.

Does gym clothing play a role in your performance for you? How do you choose outfits that allow you to train and feel your best?

Absolutely! My gym clothing has to be comfortable, functional, and look great. When I feel powerful in my appearance, I perform better. Sometimes, I even do my makeup just to go to the gym — it matters to me, even if I’m the only one there.

Looking back at the beginning of your journey, what are common mistakes you made that beginners should avoid?

My biggest mistake was not resting enough. You have to understand that the body needs to go through different stages, and rest is a critical part of that process. When you’re obsessed with something, the risk of failure increases, and you may not achieve your goal because you could burn out or lose interest.