For far too long, there have been misconceptions about women and weight training.
Somewhere along the way, we normalized men lifting weights and women sticking to cardio — when in many ways, that thinking should almost be reversed to a degree!
Men who lift constantly could benefit from incorporating more cardio for heart health and longevity. And women? Women need to be lifting weights, more often than they think — especially when it comes to preventing osteoporosis and maintaining strength as they age.
Young men are often introduced to weight training early, which is fantastic. But sometimes it can go too far — leading to body dysmorphia and the pressure to get as big as possible. This can result in the misuse of performance and image-enhancing drugs (PIEDs), including anabolic steroids, growth hormone, insulin, thyroid medications, and other compounds.
While these may promise increased muscle mass, reduced body fat, and faster recovery, they often come at a serious cost to health.
The risks can include:
• Early heart attacks and strokes
• High blood pressure and poor cholesterol levels (lower HDL, higher LDL)
• Enlarged heart and blood clots
• Liver damage
• Hormonal disruption, infertility, and gynecomastia
• Tendon rupture
• Mood changes (“roid rage”)
• Dependency
• Hair loss and acne
I’ve been in the bodybuilding world for many years, and I’ve unfortunately seen too many people suffer — and even lose their lives — from abusing these substances. The rise of more natural bodybuilding competitions is a step in a better direction, but awareness is still critical.
Now, more and more women are also entering the world of PIEDs, often facing the same serious consequences — along with additional, gender-specific risks, some of which can be irreversible. Simply put: don’t go there — it’s not worth it.
But most women often still rely heavily on cardio and avoid lifting weights, often out of fear of getting “bulky.”
Here’s the truth:
It is extremely difficult for women to build large amounts of muscle naturally. Women simply do not have the testosterone levels required for that kind of growth.
What weight training does do is incredibly powerful
- • Builds stronger bones
When muscles contract against resistance, they pull on tendons, which pull on bones — signalling the body to increase bone density. This is critical for preventing osteoporosis, especially post-menopause. - • Combats age-related bone loss
Bone density declines rapidly around age 50 due to decreased estrogen. Strength training helps slow — and even reverse — this process. - • Improves stability and reduces injury risk
Stronger muscles mean better balance, coordination, and fewer falls — a major factor in preventing fractures. - • Changes body composition
You may not always see the scale move, but your body will change. Clothes will fit differently. You’ll look leaner, stronger, and more defined.
Strength training isn’t about getting bulky. It’s about building a body that is strong, capable, and resilient for life. So, listen up!
• Men: Lift, but don’t neglect your heart – do your cardio too!
• Women: Lift and don’t be afraid to challenge yourself.
At DEEM Health & Fitness, we help you stop guessing and start training with purpose — not just for today, but for the long run.
Because this isn’t just about how you look — it’s about quality of life to live living! Don’t wait for a wake-up call. Start now – reach out today!
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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