This is the best way to get strong
If someone says ‘pumping iron’ it probably conjures images of burly Arnie-types sweating and grunting in the weights section of the gym.
And it’s no wonder, the act of lifting weights dates back to ancient Greece when men heaved boulders around to showcase their physical prowess, masculinity and status.
In the 1900s women took an interest and started competing, but it wasn’t until the 1980s that the International Weightlifting Federation officially included women.
Fast forward to 2025 and increased visibility of a wide spectrum of people lifting weights on social media – often tagged with #StrongNotSkinny and #FitNotThin – has helped pluck strength training from its deeply male-orientated roots and spotlight the wellbeing benefits for everyone.
Such benefits include everything from a longer life expectancy to improved mental health and stronger bones, among many others.
‘Your body is the most precious thing you own in this life and strength training is the perfect vehicle to show you what it's made of,’ says Nikkita Hope-Brown, psychotherapist, personal trainer and founder of Found.
‘It’s one of the best ways to take care of your body. It’s time efficient, measurable and can be tailored to your needs.’
If you’re thinking about reaching for a pair of dumbbells or keen to master a barbell bench press, here are a host of fitness experts who share why it's a no-brainer.
1. It won’t make you bulky
The idea that lifting weights will turn you into The Hulk overnight has been in circulation for years. But Michael Baah, a celebrity personal trainer and cancer rehab strength coach says it’s a myth that needs to be debunked once and for all.
He says: ‘Women just don’t have the hormonal make-up to build huge muscles without years of extreme training, controlled eating and in some cases supplementation. Instead, lifting creates a lean, athletic physique by increasing muscle tone and boosting metabolism.’
The key to progress is with what’s called ‘Progressive Overload’. Michael explains: ‘This means gradually lifting a little more weight, adding a rep, or challenging your body in small ways over time. The process helps you get stronger and more defined without ever bulking up. I’ve trained hundreds of women who started out nervous but ended up loving how strong and confident they became by lifting weights.’
Emma McCaffrey, who specialises in women's health and fitness training and is the founder of Move with Emma agrees we need to let go of this common misconception of bulking up by doing weights.
She says: ‘It’s a myth that holds women back from the benefits of strength training. Building significant muscle mass is a very difficult process that requires specific training, a high-calorie diet and often genetics. For most, lifting weights is a powerful tool for a toned physique, a faster metabolism, stronger bones and overall health.’
2. It boosts self-confidence and improves mental health
Strength training will change you in ways you don’t expect, according to Georgia Garlick, a strength coach and nutritionist and founder of The Self Care Academy.
She says: ‘Yes, you get physically stronger but the real shift is in how you carry yourself and what you believe you can do. Lifting your own shopping, moving furniture or carrying your kids becomes super easy. It gives you a sense of independence and pride that filters into all areas of life. You start seeing yourself as capable, resilient and in control every single day.’
Kate Rowe-Ham, Women's Health Coach, author, podcast host and founder of the Owning Your Menopause app [@katerh_fitness] says training can change your brain chemistry.
She says: ‘Resistance training has been shown to reduce symptoms of anxiety and depression, improve self-esteem and increase resilience. A 2023 study published in the British Journal of Sports Medicine found that strength training was as effective as aerobic exercise in improving mental wellbeing, even in people with clinical depression. ‘It boosts endorphins, regulates cortisol (your stress hormone) and builds confidence,’ she adds. ‘Plus, the structured, progressive nature of lifting supports mental focus and routine, which can feel grounding.’
3. It can reverse the signs of ageing
There’s more good news. Would you ever have considered lifting weights as an anti-aging tool? Well it according to experts it can reverse the aging process.
When you’re weight training your brain releases “neurotrophic factors” that promote growth of neurones in the body. While lifting weights three times a week may give you the body of a person almost eight years younger, a new study suggests.
Darryl Edwards, a movement coach, TED speaker, and author of bestselling book Animal Moves [primalplay.com] says: ‘Muscle is the most potent anti-ageing tool women aren’t using. After the age of 30, women can lose 3-5% of their muscle mass per decade (Barbosa et al., 2020), with faster losses occurring after menopause. Resistance training is the most effective way to slow, stop, and even reverse this decline’.
And you don’t have to hit the gym every day.
‘Twice-weekly sessions targeting major joints, step-ups, squats, pushing and pulling, maintain the muscle, balance, and coordination that support independence and vitality,’ he adds.
‘Lighter weights with more repetitions or heavier weights with fewer repetitions can be equally effective for muscle growth. The goal isn't to fight time, but to keep moving confidently through it.’
4. Lifting supports longevity
Maintaining muscle mass by lifting weights can reduce the risk of chronic conditions such as Type 2 diabetes and heart conditions. And the health benefits don’t stop there.
A review of studies in the British Journal of Sports Medicine found that strength training is linked to lower risk for developing cardiovascular disease, diabetes and cancer – and a 10% to 17% lower overall risk of early death.
Strength training is also said to reduce blood sugar, lower blood pressure and reduce inflammation – all key factors in the pursuit of a long and healthy life.
Kate Rowe-Ham explains when you focus on moving your body to support longevity, everything changes. ‘Working out just to burn calories can be exhausting and demoralising. But when movement is about what your body can do, not just how it looks, you're training for independence, bone health, balance, strength and joy. In other words, it’s not just about adding years to your life, it’s about adding life to your years.’
5. It helps with mobility later in life
Staying strong and active reduces the risk of falls and improves mobility, according to the NHS and Age UK. Georgia says: ‘Lifting weights loads your muscles and bones in a way that signals them to stay strong and dense. This is critical as bone density naturally declines with age. It is one of the most effective ways to reduce the risk of falls and fractures later in life.’
But she says it's important to rest between workouts. ‘The work you do in the gym is simply the stimulus – your body adapts, repairs and grows stronger during recovery. You’re not just investing in looking better, but in a body that will carry you well for decades to come.’
6. No need for a gym membership
Want to reap all the benefits of lifting weights without stepping foot in a gym? The experts say it’s possible to create an effective fitness routine at home. Try bicep curls using bean tins instead of dumbbells or shoulder presses holding bottles of water, for example.
Darryl explains why your best gym is the space around you. ‘Bodyweight training taps into natural movement patterns and requires no equipment. Begin with squats, lunges, push-ups, and planks. Too easy? Fill a backpack with heavy books for weighted squats, use water jugs for rows and later invest in resistance bands, kettle bells or dumbbells for added resistance.’
Consistency matters more than complexity. He adds: ‘Try doing 5-minute "movement snacks" throughout the day. These offer similar benefits to one longer workout. Focus on form and control. Your living room, garden and local park can all be your strength studio.’
7. Weightlifting sharpens your mind
Practised over time, strength training will not only reshape your body, but also transform your mind. A UK study of over-65s revealed that after strength training they showed improvements in associative memory (e.g. matching names to faces) and in decision-making.
Other studies have confirmed a relationship between regular exercise and improvements in mental health, including increased cognition, mood and general quality of life [NIH].
Michael says: ‘Every time you push through a tough set or add a little more weight, you’re proving to yourself you can handle new challenges. Studies show lifting improves mood, lowers stress and sharpens focus by triggering endorphins and building mental resilience.’
He explains the benefits go beyond science. ‘I’ve had clients tell me they walk taller and feel unstoppable after taking up weights. One said she approached a big meeting at work with the same confidence she gained in the gym and nailed it. Training teaches you patience, discipline and belief in yourself. The strength you build on the outside reinforces the strength you feel inside and that carries into every part of life.’
8. Strength training to heal past traumas
Sadie Jones is a PT and the founder of She Beasts a community that champions women’s health and wellbeing through strength training. Using her trauma-informed coaching background, she offers inclusive programmes that bring together girls aged eight to 17 as well as women into their 60s to foster mutual respect, learning and connection.
She explains why strength training isn’t just physical, it’s emotional. ‘Every rep is a release, every drop of sweat sheds old stories that say you’re not strong or worthy enough. Trauma lives in the body and strength training gives you a way to move it, process it, own it on your terms.’
Numerous studies have found significant benefits in using exercise as an adjunct treatment for PTSD, depression, and anxiety [ScienceDirect.com]. Research shows weightlifting can heal trauma through a mind-body connection that makes a trauma survivor feel healthier, more empowered and better connected.
‘When you train, you take your power back and build confidence, rep by rep,’ says Sadie. ‘That voice in your head that used to say, “I can’t”? starts whispering, “Wow I just did.” Healing isn’t linear, but strength training gives you something solid and consistent when everything else feels chaotic. That’s not just training – that’s transformation.’
9. It works like a physical meditation
‘The beauty of strength training is it pulls you into the present and each rep becomes a moment of mindfulness,’ says Federica Gianni, a PT and Yoga and meditation teacher [@federica._.gianni].
‘In meditation, we pay attention to the breath. In training, we pay attention to the movement and the muscle. Both practices teach us to be fully and unapologetically in the moment. It’s the practice of truly feeling the muscle you're working and moving with intention.
‘This is where meditation and training beautifully overlap. When you're in a squat or a plank and you breathe deeply, noticing the activation in your glutes or core, you’re not just building muscle; you're building awareness. You're anchoring into your body and out of comparison.’
Federica explains internal focus is so important in a world where it’s so easy to constantly look outside at other people, other bodies and other goals.
‘Your strength journey is yours alone. You are not here to outlift anyone, but meet yourself and honour your body, your energy and your evolution. Be kind to yourself and say: I deserve to feel strong. I deserve to take up this space. I deserve to feel proud of what my body can do.’
10. It’s easy to get started
Unlike pulling on trainers and heading out for a run, getting started with strength training requires a bit of guidance.
A structured plan from a coach or personal trainer is a good place to start, says Georgia: ‘A plan curated by a professional is valuable when you are starting out because you then know exactly what to do, how long it will take and how to progress safely. There are so many effective, versatile home training options that can build genuine strength.’
Michael Baah agrees practicing the basics at home is a good idea before hitting the gym. ‘Learn some moves at home such as squats, glute bridges and push-ups. When those feel good, make them tougher by slowing them down or adding light dumbbells. When you hit the gym, use the machines to your advantage. They guide your movement, keep you safe, and make it easy to apply progressive overload by adding a little more weight at a time.’
He says the key is not to aim for perfection, but for consistency. ‘Follow a structured plan, whether that’s through a workout app or by working with a coach,’ he adds.
‘Having direction takes any guesswork away and ensures you’re progressing safely. Two short sessions a week with small increases in effort is enough to see real change. Start small, stay consistent.’
11. To stick with it find power in numbers
Lifting weights might start as a solo practice at home or the gym, but your progress will thrive training in pairs or squads, according to Sadie.
‘Training with a partner or a group of women turns the gym into something more than reps and sets – it becomes a support system,’ she says.
‘A space where you’re cheered on, pushed harder and reminded of your power on days when you forget it. There’s magic in that shared sweat and shared struggle. You grow together physically, mentally, emotionally and you can pay it forward later on.’
The idea is it’s much easier to quit on yourself than a gym buddy. ‘It’s harder to quit when your girl’s waiting for you at the squat rack. Or when the group chat is buzzing: “See you at 6am?” It’s fuel based on accountability and love that you need to keep going.’
To build your own community Sadie suggests asking a friend to join you for a session, no pressure, and have a laugh as you get fit, or hire a PT who gets you and your goals.
‘You can also join a gym and find like-minded people,’ she adds. And there are plenty of nourishing online communities and social networks that bring fellow weightlifters together.
12. Ditch the weighing scales
While strength training can aid weight management experts say focusing on it as a weight loss tool is missing the point entirely.
Nikkita Hope-Brown says: ‘Clients who’ve not lifted weights before often develop muscle in areas they didn’t expect, like their legs or bottom. Suddenly their jeans don’t fit or if their body is heavier on the scales (due to increased muscle mass) and these metrics can trigger feelings of failure even when they look and feel better than before.’
To combat this, Nikkita suggests finding more empowering ways to track your progress. Try noting how consistently you train or measure the weights you lift.
‘It can also be in how proud you are of your body and how you feel about yourself,’ adds Nikkita. ‘True confidence is not found in numbers on a scale, but in self-trust and the moments we prioritise our wellbeing and put up a fight for our own self-worth. Your body weight has very little to do with it.’
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