10 BIGGEST Challenges of Female Resistance Training

by | Jan 31, 2021 | Training

Ladies, listen up & read carefully!

I’m not quite sure if it’s the New Year’s spirit or just finally being fed up watching females in my circle fail every attempt at fat loss, but I’m on a kick to spread some of that female power.

Two weeks ago, I made this post…

Tired of the stereotypes.

Tired of being looked down upon as a female lifter.

And ready to free myself of those toxic views in my life.

Last week, I made this post…

Free of these negative beliefs and ready to bring other powerful women into my circle.

If you’ve been brought into my circle you need to know a few things:

  1. I’m going to educate you on how to do this the safest, most effective, and longest lasting way possible.
  2. I’m going to make you aware of all the challenges to help prepare you.
  3. I’m going to walk this journey with you and give you every ounce of support you need.

This blog is designed at making you aware of the challenges, so let’s get into what makes female resistance training so challenging.


Hands down, the biggest challenge when it comes to female resistance training.

Call it the inherent caretaker nature.

Call it lack of self-esteem and confidence preventing you from making yourself a priority.

Females STRONGLY resist making time for themselves, particularly for exercise.

But here’s what’s funny…

Many of the females who claim not to have time for resistance training still have time to run, walk, or partake in some other form of cardio?

But let’s look at this…

Resistance Training

  • 1 Session of 45 Minutes
  • 3 Sessions Per Week
  • 2 Hours and 15 Minutes TOTAL per Week


  • 1 Session of 30 Minutes
  • 5 to 6 DAILY Cardio Sessions
  • 2.5 to 3 Hours TOTAL per Week

So, is it really MORE time?


Individual sessions may require more time, but total time is relatively equal.

And hey, if you need shorter, more frequent sessions for resistance training, it IS possible.

Sign up for a Complete Performance Strategy Call, and together we’ll set up some simple strategies for 20-30 minute training sessions. CLICK HERE to sign up.


Next to time, money is EASILY the second most popular challenge in selling females on the idea of resistance training.

Personally, I find there are two types of women:

  • Those who hold their money tighter than a pair of leggings.
  • Those who spend now, ask questions later.

For those who spend now, ask later, TIME is typically more of a factor, so this section is specifically targeting my other fellow females.

Females often times object to spending money because they don’t believe they’re quite worth the investment.

Look, I get it, that upfront price tag can be intimidating.

You’re paying for something that you’re not really familiar with or all that confident in what you’re getting.


But here are 2 ways to look at it:

  1. You’re going to pay this price sooner or later – you’re just making the decision about whether to spend that on preventative and lifestyle-based care (training, nutrition, holistic practices) or rescue and recovery care (insurance premiums, medical bills, and prescriptions).
  2. You get out what you put in – If you pay this price and commit to giving 100% of what you’re capable of, you will get MORE than 100% out.


“Aren’t you worried you’ll get bulky?”

“Girls shouldn’t lift heavy weights.”

“I just need to up the HIIT and cardio to lose weight!”

And honestly, the list of stereotypes that scare females away from resistance training goes on and on.

No female wants to get bulky.

No female has time to get hurt or deal with nagging pain.

And most females are desperately searching for answers to shed unwanted body fat and have been told HIIT and cardio are the way.

In the simplest terms – STOP LISTENING TO ALL THE B.S.

Research shows resistance training in females is an EXCELLENT way to lose body fat AND promote a long-term healthy lifestyle.

So, try it out for yourself.

Invest in a coach.

LEARN how to properly follow a resistance training program.  Heck, try out The Complete Guide to Female Resistance Training (it’s designed for at-home OR in gym settings).

And most importantly, tune out the unnecessary noise and create your own feelings about female resistance training.

Physical Effort

In my 7 years of coaching, I’ve noticed something…

You ask a male to grab a weight, he goes heavy.

You ask a female to grab a weight, she goes light.

It’s pretty similar when it comes to physical exertion as well.

Ladies, WE’RE TOUGH!

So why are we so afraid to physically challenge ourselves??

Is it our awareness of the other commitments and tasks in life?

Is it the stereotypes around females? The idea that we’re “delicate” or “weak.”

Is it our own limiting beliefs?

Probably a combination of all.

But here’s the thing ladies, WE’RE BUILT FOR THIS!

You CAN handle this.

There’s A LOT of research out there confirming the benefits of physical activity, specifically resistance training for females.  In addition, there’s a lot of research out there showing women recover better and tolerate higher amounts of volume when compared to men.

One final note, this is by no means an encouragement to my fellow fit females to go out there grab the heaviest weights and push to your maximum capacity.  Just challenge yourself – you might surprise yourself!

Familial & Social Sacrifices

Have you ever tried to keep a momma separated from her cubs?

Of course not, because you know that’s a losing battle!

Well, out of the wilderness, it’s just as hard to convince a mom she CAN and SHOULD set aside some time for herself and commit to a resistance training program.

Same goes for social commitments.  Many females feel a great deal of pressure to be social and commit to a variety of social events, groups, and events.

Asking a woman to step away from her family or social life can create MORE stress, which is completely counterproductive to what we’re trying to do through resistance training.

If you’re reading this and find that it hits home, I want to remind you of a few things:

  1. You DON’T need to spend days and hours in the gym. Personally, I recommend a minimum of 3 sessions of 45 minutes, but I’ve worked with people to set up 15-20 minutes sessions daily.
  2. This will make you a better mom, friend, community member, etc. Taking time away clears your head, gives you time to think, and refocus for tasks later in the day.  Don’t forget, if you’re not at 100%, you can’t give others 100%.

Consider the habits you’re demonstrating for your family.  If you’re making yourself and your health a priority, you’re setting the example for your family.


Believe it or not, this is a HUGE factor for many females.

On top of the fear of working with males whilst at a big box gym, cleanliness is a HUGE thing.

In today’s world, I don’t blame you…

But I hope this is what’s deterring you from a resistance training program.

Yes, boys are gross.

Yes, you’re sharing equipment with others.

Yes, there’s a widespread pandemic nobody really knows ANYTHING about.

But, if cleanliness is the issue for you, here are 3 solutions for you:

  1. Check out a smaller, boutique gym. The smaller businesses are more likely to share their cleaning protocols, and the smaller space allows these facilities to be cleaned more frequently.  Check out Complete Performance (Circle Pines, MN) for a clean training facility 😉
  2. Wipe down before AND after. If you’re concerned about your equipment, don’t hesitate to spray and wipe that down before your sets to assure you’re training on a clean surface.
  3. Buy a set of resistance bands or interchangeable dumbbells and get set up with a Complete Performance at-home training program.


This is a tough one for females to overcome…

Resistance training means you have to step away from the cardio machines and into the weight section of the gym…


I remember so many times thinking things like:

“Who’s watching me?”

“What will I look like if I do this?”

“Is someone going to come tell me I’m doing this wrong?”

You know what they say, appearance is everything.

But what you might not know is that it really doesn’t matter all that much in the gym.

One day, I decided to stop caring what other people thought because being here, moving my body, and challenging it to get stronger is better than not being here.

Here’s the most important part – If someone’s looking at and judging me, they’re not focusing on their own workout and that’s definitely more of a personal problem for them.

Remember, you’re doing something great for your body.

You’re a part of the minority – a part of the people who want to live healthier and stronger lives.

Anyone looking at you is wasting their own workout and losing their own benefits, so go out and rock it.


This piggybacks perfectly off of appearance.

As females, we fear looking dumb.

For me, the thought of looking dumb in the weight section at the gym gave all the men ammo to say I didn’t belong.

It’s okay to NOT KNOW, but that cannot be an excuse for not doing.

Do some research.

Talk with coaches.

Connect with people who have been in this game for some time.

Sign up for a FREE Strategy Call with me.


Knowledge around resistance training and how and what your body responds well to benefits you long-term.

Social Media

Ahh, social media.

So many pro’s and con’s to this.

Heck, I run a good portion of my business through social media, so I have to love it to some degree.

However, there are a lot of other people out there trying to do the same, which leads to a lot of crappy information.

You see fitness influencers out there promoting HIIT, cardio, and super low-calorie diets to lose body fat and get lean.

But here’s the ting, they’re missing one VERY important thing.

Lean muscle doesn’t come from a single one of those.

If you want to build lean muscle, you NEED resistance training.

If you’re looking to get healthier, lose body fat, and tone up, I STRONGLY recommend you do your research NOT on a social media site.

If you’re not looking to do the research, set up a FREE Strategy Call with me, and I’ll share my research with you 🙂


Females are like pack animals, we love to stick together.

My friend wants to lose some weight, I do too.

My friend looks FANTASTIC after doing this diet, better try it too.

My friend LOVES her cardio or HIIT training, so it MUST be the thing.

Believe it or not ladies, YOU ARE UNIQUE.

There is NOBODY else on this planet like you, so you need to eat and train like it!

Every person (male or female) is made up of different muscle fiber combinations, oxygen, recovery, and strength capacities, which means no two programs should be the same.

But for some reason that turns women off?

It’s okay to give yourself some special treatment!

If individualization is turning you off, TRY IT.

What you’re doing or have done up to this point isn’t working, so what could it hurt?

About The Author

Jordan Davies is the Co-Owner of Complete Performance. Jordan has her B.S. in Exercise Science and Psychology, and her M.A. in Holistic Health Studies. She is a CSCS certified strength and conditioning coach, and a PN-1 and NCI-1 certified nutrition coach. She loves to study how the human body needs to be moved and nourished and making that fit to your unique lifestyle. Click Here Now to Apply for Coaching with Jordan.

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