The Case for Strength Training: The Fitness Lie Women Have Been Sold

The Fitness Industry Has Been Lying to You for Profit

For decades, women have been sold a lie. The fitness and fashion industries have convinced them that lifting heavy weights is dangerous, that it will make them bulky, and that they should stick to light, low-load workouts instead. Why? Because it's profitable. Instead of guiding women toward what actually works—strength training—they've been fed trends that prioritise aesthetics over ability, all while making billions off classes, programs, and gear that don't deliver real results.

This article will expose how brands and marketing tactics have strategically steered women away from strength training and toward fitness routines that don't build real strength or lasting body composition changes. You'll see how industries have profited from keeping women in a cycle of ineffective workouts. The key to muscle tone, fat loss, and overall health has been sitting right in front of them the whole time: lifting heavy, getting strong, and embracing resistance training.

The Marketing of Soft Fitness, Activewear Trends, and the 'Strong Women' Narrative

Big fitness industries, including activewear brands, have profited off the idea that women should exercise differently than men. This is evident in how activewear is marketed—specific cuts, colours, and styles are deliberately designed and promoted for 'softer' fitness trends rather than for strength training. Instead of highlighting performance and durability, these brands often emphasise aesthetics and flexibility, reinforcing the message that women should prioritise appearance over strength. Ironically, strength training is what actually leads to the most desirable aesthetic—leaner, tighter muscles, improved posture, and a well-defined physique. Unlike endurance-based workouts that focus on burning calories without significantly altering muscle composition, resistance training sculpts the body in a way that enhances both function and appearance. They promote trends that prioritise endurance and flexibility over actual strength development, yet from a functional perspective, these qualities alone do not translate effectively into real-world strength and capability. Endurance and flexibility are beneficial, but without the ability to generate force and build strength, they fail to support the physical demands of daily life. Strength training, on the other hand, builds muscle, improves power output, and ensures that women can lift, carry, and move with confidence—essential skills that endurance-focused workouts alone do not develop—influencing not just workout choices but even how women perceive their bodies. When you see leggings and crop tops marketed as 'perfect for Pilates or Yoga' but rarely for weightlifting, it's not just about style—it's a deliberate strategy to steer women toward workouts that are easier to sell and package, even if they don't deliver the same results as strength training. This messaging reinforces the false idea that lifting weights will make women "bulky," steering them toward workouts that simply aren't intense enough to create real change.

Meanwhile, slogans like 'Strong Women' are widely used in campaigns for International Women's Day, yet these same campaigns rarely promote the reality that women can be truly strong and capable. Instead of showcasing women lifting heavy, building power, and embracing their full physical potential, they often focus on surface-level empowerment that still reinforces outdated fitness narratives. True strength is not just a metaphor—it's something women can develop through resistance training, and it deserves to be recognised and promoted as such. Yet much of the marketing around fitness still promotes an outdated notion of femininity—one that discourages real strength and instead prioritises activities that keep women in a cycle of low-intensity, high-repetition workouts. True strength is built through resistance training, yet many women are guided away from it by the very industries claiming to empower them.

Many popular fitness programs rely on light resistance and high-rep movements, which can improve endurance but fail to stimulate the type of muscular adaptation needed for significant body composition changes. The truth is true strength and resilience come from progressively challenging the muscles with substantial external loads—a principle that cannot be bypassed.

Strength Training Builds the Body You Want

Resistance training is unparalleled in its ability to stimulate muscle hypertrophy—the process of muscle fibre growth. Strength training engages type II (fast-twitch) muscle fibres, which are responsible for power, force generation, and overall muscle tone. These fibres require significant mechanical tension and progressive overload to adapt and grow, leading to increased muscle mass and strength.

Unlike workouts that rely on endurance or bodyweight movements, strength training changes your body composition by increasing lean muscle mass and reducing fat. This shift enhances the body's metabolic rate, meaning women burn more calories at rest, making weight management and fat loss more sustainable over time (Meta-Analysis).

Why Load Matters: External Resistance Gets Real Results

One of the key differences between strength training and other fitness methods is the ability to apply an external load that is substantial enough to create meaningful physiological adaptations. Methods that rely solely on body weight or minimal resistance cannot generate the necessary mechanical tension required for hypertrophy, strength, or metabolic improvements.

Progressive overload—the gradual increase of resistance over time—is what drives muscle growth and long-term body composition changes. This cannot be effectively replicated with low-load exercise routines, no matter how many reps are performed.

Metabolic and Hormonal Advantages

Strength training is one of the most effective ways to improve metabolic health. Women who engage in resistance training experience greater insulin sensitivity reduced visceral fat, and improved lipid profiles, all of which contribute to a lower risk of chronic diseases such as type 2 diabetes and cardiovascular conditions (Davidson et al. 2009).

Additionally, strength training stimulates the release of growth hormone and testosterone (in natural, healthy amounts for women), which play key roles in muscle development, fat metabolism, and overall energy levels. While some fitness trends may claim to offer similar benefits, the intensity and progressive nature of resistance training make it far superior in eliciting these critical physiological responses. Low-load, high-repetition exercise protocols primarily target muscular endurance rather than stimulating the adaptations necessary for significant body composition changes or strength gains.

Bone Density and Injury Prevention

Women face a higher risk of osteoporosis as they age, making bone health a crucial consideration in any fitness regimen. Strength training has been shown to increase bone mineral density through mechanical stress, which stimulates osteoblast activity and enhances bone formation. Studies confirm that resistance training significantly reduces the risk of fractures and bone loss compared to lower-impact activities (Rizzoli, R., Bianchi, M. L., Garabédian, M., McKay, H. A., & Moreno, L. A. 2014).

Beyond bone health, strength training fortifies the body against injuries by improving joint stability, tendon strength, and overall muscular balance. A well-structured strength program ensures that women develop the strength necessary to support daily activities and reduce the likelihood of strains, falls, and chronic pain conditions.

Functional Strength and Longevity

Being strong isn't just about aesthetics—it's about functionality and quality of life. Lifting, carrying, pushing, and pulling all require muscular strength, and resistance training ensures that women maintain the ability to perform these movements efficiently.

Studies on longevity indicate that higher muscle mass and grip strength correlate with lower all-cause mortality rates, making strength training a vital component for long-term health and independence (García-Hermoso, A., Cavero-Redondo, I., Ramírez-Vélez, R., Ruiz, J. R., Ortega, F. B., & Lee, D. C. 2018). Moreover, resistance training has been linked to improved cognitive function, reduced symptoms of depression and anxiety, and better quality of life (Dunn, A. L., Trivedi, M. H., & O'Neal, H. A. 2001).

The discipline required to engage in consistent, structured strength training fosters mental resilience and self-confidence, offering both psychological and physical benefits.

Conclusion: Strong Women, Strong Future

For too long, women have been led astray by marketing tactics designed to keep them in the realm of light resistance and high-rep endurance work, falsely presented as the best way to stay "toned."

The truth? Strength training is the ONLY method scientifically proven to improve body composition, metabolic health, bone density, and overall functionality.

The key distinction is the use of an external load that provides sufficient mechanical tension to drive real adaptations. Without this, the body simply does not undergo the necessary changes to build strength, enhance muscle mass, or significantly alter metabolism.

Stop following fitness trends designed to keep you weak. Every woman is capable of being strong—physically, mentally, and in every aspect of life. Strength training isn't just about today; it's about shaping the future. The next generation of women deserves to grow up knowing that real strength is within their reach and that they don't have to be sold a lie about their capabilities. By choosing strength, you are setting the example for what's possible. Start strength training, take control of your health, and help redefine what it truly means to be a strong woman.

Dedicated to all the strong women at CPT.

-Hamish Creighton