Why Women Should Lift Heavy — Especially Before, During, and After Pregnancy
Think lifting heavy is just for bodybuilders? Think again.
Strength training is one of the most empowering things a woman can do for her body. It’s not about bulking up — it’s about building bone density, boosting confidence, and staying capable for the moments that matter most, especially during and after pregnancy.
Let’s be real: the traditional fitness advice most women receive is... outdated.
Barre classes, light weights, "lean muscle," and endless cardio circuits may keep you moving, but they won’t make you strong — and they definitely won’t prepare your body for the physical demands of motherhood.
If you’ve ever been told to “just walk more” or “stick to low-impact workouts,” this article is for you.
The Problem with Women’s Fitness Advice
For decades, women have been told that exercise should be about shrinking — not strengthening.
Let’s break down the 3 most common myths:
❌ “Do low-impact exercises to tone.”
Translation: Don’t challenge your body. Don’t build real strength. Just move around and hope it helps. Spoiler: it won’t.
❌ “Don’t lift heavy — you’ll bulk up.”
This one has zero basis in reality. Women simply don’t have the testosterone levels to “accidentally” get bulky. What you will get: stronger, more athletic, more confident.
❌ “Your goal is to lose weight.”
What if your goal was to gain something? Like power, resilience, muscle, energy, self-respect, and a strong foundation for the decades to come?
That’s where strength training changes everything — especially for women in their 20s, 30s, and into motherhood.
Meet Erica: Doctor, Mother, and Strong as Hell
One of our longtime clients, Erica, is a dermatologist, a mother, and an absolute badass.
When she started training with us, she wasn’t pregnant yet — but she knew she wanted to be prepared. So we built a smart, progressive strength foundation focused on mobility, mechanics, and compound lifts.
Here’s what happened next:
Before pregnancy: Erica built a rock-solid foundation through strength training. Deadlifts. Squats. Rows. Movements that helped her build lean muscle, support her joints, and boost her energy.
During pregnancy: She kept training with us — at a lower intensity, with modifications — and stayed strong, mobile, and mentally grounded. Her training helped her avoid common aches, pains, and injuries.
After birth: She bounced back faster than most moms we’ve seen. Within months, she was stronger than before, and doing things most people in their 30s without kids struggle to do.
Now? She picks up her baby effortlessly. She can squat to the ground, crawl, carry a baby seat in one arm and groceries in the other, and bend without fear of pain or injury.
If you can deadlift 135 lbs with good form, imagine how easy it is to pick up your 10-lb baby.
Why Strength Training Matters (at Every Life Stage)
Here’s what the research says:
“The injury rate in group fitness classes can vary, but studies suggest an average of around 9 injuries per 1000 training hours — similar to recreational runners. Injuries are often related to overexertion, falls, and awkward landings.”
Most group classes move way too fast. Loud music, high reps, poor form, minimal coaching.
You’re not learning how to move — you’re just jumping around.
Compare that to strength training, where you’re:
Practicing proper movement patterns
Getting coached on form
Building control, not chaos
Learning to strength train is like learning to box. You don’t just hit the bag and hope — you learn how to move, breathe, and respond. That’s real fitness. That’s real protection for your body.
And when it comes to long-term health? It’s critical.
After menopause, women can lose up to 10% of their bone density in just 5 years.
Strength training has been shown to increase bone density by up to 2% — one of the only natural interventions that can do this.
The Reward: Energy, Confidence, and Capability
Strength training isn’t just for moms, or athletes, or twenty-somethings.
It’s for every woman who wants to:
Feel strong and capable in her own skin
Reduce her risk of injury as she ages
Build confidence in her body
Stay active through all stages of life
In your 20s and 30s, it means more energy at work.
In your 40s and 50s, it means better bone density.
In your 60s and beyond, it means independence.
If you’re a woman who wants to show up strong — for your career, your family, your future self — then learning how to lift heavy might be the most powerful choice you can make.
💡 Ready to Get Stronger?
Whether you’re new to strength training or just need the right environment to thrive, we’re here to help. At Skybound Fitness, our coach-supported approach teaches real lifting — the smart way.
Because strong women raise strong kids. And it starts with one rep.
Check out our Group Classes or Personal Training to get started now!
