The rise of women's strength training with Meg Caldwell

Why lifting weights is important for women

For many women, yoga and Pilates feel like natural starting points. They are grounding, restorative, and great for improving stability and core strength. But when it comes to building a strong foundation for long-term health, one element is often missing from a woman's weekly fitness routine and that is... weight training.

Dr. Gabrielle Lyon, founder of Muscle-Centric Medicine and author of Forever Strong, reminds us that muscle is the organ of longevity. For women, especially in their 30s and 40s, this message is critical. Without regular, intentional weight training, we naturally lose muscle each year through a process called sarcopenia. This decline impacts strength, metabolism, bone health, energy and vitality.

The good news? Lifting weights that truly challenge the body is one of the most powerful ways to slow this decline and thrive through every decade of life!

The problem with the fitness industry

Many classes marketed to women improve endurance or flexibility, but they don’t always emphasise progressive overload which is the fundamental principle of building muscle. Progressive overload means gradually increasing the stress placed on your muscles over time, whether by adding weight, increasing reps or sets, or adjusting tempo. This consistent challenge forces your muscles to adapt and grow stronger, enhancing strength, metabolism, and long-term health.

"Traditional gyms feel intimidating" - this is what we hear from women in our community ALL THE TIME! Many women don’t know where to start, feel intimidated in a more performance based gym setting and the fear of injury holds them back. What’s missing is a space designed for women to build confidence, learn proper technique, and train with other like-minded women who lift each other up.

The Wellbelle approach

These are the exact reasons we created our 8-Week Learn to Strength Train program. It’s not just a series of workouts, it’s an educational journey designed to help everyday women lift weights safely, effectively, and with confidence, all within a supportive, expert physio-led environment with a group of other women.

Throughout the program, women learn proper technique for foundational lifts like squats and deadlifts, how to structure a weight training session, and how to progress over time. Beyond the gym floor, they take part in empowering workshops on nutrition, gut health, confidence, mindset, and emotional wellbeing, including sessions in breathwork and reiki.

Kate's story

Kate, 35, joined our program knowing she wanted to invest in her long-term health:

“I know I will naturally lose muscle mass each year now unless I work hard to prevent it. So, I joined the strength training program to gain confidence and learn skills I can continue to use at the gym and at home.”

She noticed results quickly, not just physically, but mentally and emotionally:

“The program has made me feel physically stronger, mentally more confident, and emotionally supported. It’s great doing it with a group who are going through the same thing, so we can all help and encourage each other.”

One highlight for Kate was learning how to properly deadlift:

“Now I know the correct form and can do a variety of different deadlift variations. I’ve also loved the supporting events, checking out RCVRI was great and I learnt lots from the workshops too.”

And the results have been tangible:

“I’ve noticed my legs and butt looking stronger, and my upper body feeling stronger too. Already I’m increasing my weights, which has definitely boosted my confidence.”

When asked if she would recommend the program to others, Kate’s answer was clear:

“Go for it! The program is brilliant. The coaching is supportive and informative in a beautiful studio. Doing it in a female-only environment has been very empowering and great for confidence building, as well as making new connections. It’s given me the information, technique, and confidence I was looking for to make strength training part of my lifestyle and routine.”

Are you ready to start your journey?

Weight training isn’t about getting bulky, it’s about feeling capable throughout every decade of your life. It’s about moving with ease, reducing your risk of injuries and falls, waking up energised, feeling empowered, and knowing your body is strong enough to take on whatever life brings. At Wellbelle, we believe it’s simple: when women feel strong, they show up stronger in every part of life. There’s no better time to start than now!

Work with Wellbelle

Are you a studio owner who shares our passion for women’s health and wellbeing? We’re expanding our Learn to Strength Train program across Sydney and are looking for partner studios to host the program. Email info@wellbellecollective.com.au to start the conversation.