3 things to stop worrying about in the weightroom
Despite a growing presence of women in strength training spaces, unhelpful myths and self-conscious habits still persist. Whether you’re new to lifting or already on your strength journey, here are three things that really don’t need to weigh on your mind.
1. Getting “too bulky”
This is, hands down, the most common concern I hear from women stepping into the weight room — and it’s one of the biggest myths in fitness. Research has shown that while statistically women and men can achieve similar relative increases in muscle size, the absolute increase is smaller due to physiological differences. The truth is for both men and women, achieving significant muscle mass requires years of structured training, strict nutrition, and often, specific genetic traits.
And on the off chance that you do start gaining more muscle than you’re comfortable with? It’s not permanent. You can always scale back the intensity or frequency of your workouts. But avoiding strength training entirely because of this fear means missing out on its massive benefits — from improved bone density to faster metabolism and increased confidence.
2. Pulling “ugly” faces
Let’s be real: effort doesn’t always look glamorous. Years ago, I was coaching a female athlete who was progressing slower than expected in the weightroom. Despite strength and power being critical for her sport, she seemed oddly hesitant to increase the weight. Eventually, she confided that she felt uncomfortable with the way her face looked under strain when the weights got heavy.
Here’s the thing: no one cares. And if they do, they’re missing the point of training. If your face isn’t showing some signs of exertion, you’re probably not challenging yourself enough. Embrace the effort — and the face that comes with it.
3. Grunting
Let’s talk noise. Some people are naturally more vocal during physical exertion. Just like some tennis players let out a loud exhale or grunt when hitting a ball, lifters sometimes do the same when moving heavy weight. A 2016 study by O'Connell et al. found that participants produced greater peak force during a forehand tennis stroke when they grunted or produced a forced exhale compared to when they stayed silent.
In my experience, vocalization during heavy lifts isn’t about drawing attention, it’s often a reflexive way to coordinate breathing and generate intra-abdominal pressure for stability. So if a little noise helps you push through that last rep, don’t feel bad about it. Just keep it authentic and appropriate to your environment.
Final Thoughts
There’s no prize for looking calm, quiet, or composed while lifting. Weight training is about progress, not appearances. Whether it’s how you look mid-lift, the sounds you make, or the worry that you’ll “bulk up,” none of these things should hold you back from training to your full potential.
Refalo MC, Nuckols G, Galpin AJ, Gallagher IJ, Hamilton DL, Fyfe JJ. (2025) Sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: a systematic review with Bayesian meta-analysis. PeerJ. Feb 25;13:e19042. doi: 10.7717/peerj.19042. PMID: 40028215
OʼConnell DG, Brewer JF, Man TH, Weldon JS, Hinman MR. (2016) The effects of forced exhalation and inhalation, grunting, and valsalva maneuver on forehand force in collegiate tennis players. J Strength Cond Res. Feb;30(2):430-7. doi: 10.1519/JSC.0000000000001120. PMID: 26270695.