Women should be strong because we are capable of great physical strength. Too often, women limit themselves by thinking strength training is for men, or that it will make them look like men. I am here to tell you that is not the case. Get over this fear; we have been fooled for far too long.
Once I got out of the mindset that I needed high reps and low weights, guess what happened? I achieved greater strength gains than I ever thought possible. Many women would rather not try, out of fear of failure. Women need to realize that when they focus on being strong first, they will achieve so much more. Why not be able to lift and move things that need to be moved, instead of having to wait for a man to assist you?
How Do You Define a Strong Woman?
As a woman in leadership for StrongFirst, I have a mission to help other women see that they can be strong. There are many answers to the question, “How strong is strong?”
StrongFirst sets strength standards that are achievable with practice and consistent training. A woman attending SFG Level I will need to military press a16kg kettlebell for 5 reps (if she weighs over 123.5lb) with each arm. Women who choose to advance to SFG Level II will need to meet our standard one-third bodyweight single-arm military press.
In my opinion, a strong woman should also be able to do a pullup and deadlift at least 1-1.5x her body weight. Women can become very strong, so stop making excuses and start lifting something heavy!
Tips for Becoming a Strong Woman
- Don’t fear bulking, it is not going to happen!
- Find a trainer or instructor who understands strength program design.
- Set a strength goal.
- Strength gains come from low reps and heavy weights.
- Get used to longer rest periods between heavy sets.
- Get on the pullup bar often.
- Find other women who are serious about getting strong.
- Find a trainer who inspires you and lives what the trainer preaches regarding strength.
- Stop making excuses!
- Think of your strength training as a never-ending journey.
- Age should not limit you from starting strength training.
- Do not let fear of failure keep you from trying.