Why Women Need Strength Training and More Protein — Not More Cardio, Not More Pilates
Full disclosure — I’m a man speaking about how women should train.
And before you start wondering what qualifies me to do this, here it is: I’ve been a personal trainer for over 14 years, and in that time, I’ve helped hundreds — if not thousands — of women become stronger, healthier, and fitter.
I’ve also seen first-hand how the fitness industry fails women. The narratives pushed by marketing teams, influencers, and fitness fads do more harm than good — and frankly, I can’t stand it. I’m deeply passionate about helping people become the best version of themselves, through real, effective training and solid, honest advice.
My wife is a strong, fit, and healthy woman. My daughter is growing into a strong, capable young woman. And I want to create a world where the exercise and fitness advice given to women actually helps them — not one that’s built on outdated nonsense designed to sell you quick fixes and keep you small, in every sense of the word.
So let’s talk about what women really need to thrive — in the gym and in life.
Strength Training Is the Missing Piece
Strength training is not optional for women, especially over 30. It’s essential. As we age, we naturally lose muscle mass — a process called sarcopenia. Without lifting weights and eating properly, you’ll lose strength, your metabolism will slow, and your energy and confidence will tank.
But you can fight this — and build muscle, strength, and confidence — by training smart and fuelling right.
Why Strength Training Matters:
Muscle = Metabolism: More muscle means you burn more calories at rest.
Bone Health: Lifting improves bone density — crucial for avoiding osteoporosis.
Confidence & Empowerment: Strength training transforms how you feel about your body and your abilities.
Functional Fitness: Want to move better, avoid injury, and feel capable every day? You need strength, not just cardio.
Let’s Talk About Running — and the Cardio Trap
Running is one of the most popular forms of exercise for women — and it’s no coincidence. From magazines to fitness apps, women are constantly pushed to run — not for performance, not for enjoyment, but to lose weight.
Here’s the truth: running is marketed as a weight-loss tool, and it falls squarely into the category of excessive cardio, which the fitness industry has been feeding women for decades.
What’s the problem with that?
It’s unsustainable: You can only run so much before your body breaks down. It’s high-impact and, without proper strength, it leads to injury.
It doesn’t build muscle: Running may burn calories, but it doesn’t build lean muscle mass, which is what actually shapes your body and boosts your metabolism.
It promotes under-fuelling: Many women combine running with low-calorie diets. The result? Burnout, hormonal disruption, fatigue, and no lasting progress.
It’s a band-aid, not a solution: Using running purely to “burn off” calories keeps you stuck in a cycle of guilt, overtraining, and frustration.
Let me be clear — running can be great when it’s paired with strength training and done for the right reasons (like cardiovascular health or performance goals). But running without adequate strength training is a recipe for disaster.
Why Strength Supports Running — And Your Body
Muscle protects joints: Strong legs, hips, and core reduce injury risk and improve running efficiency.
Better results, less effort: Stronger muscles = better running economy. You move better, faster, with less effort.
Long-term health: Strength training builds a body that lasts — not one that constantly feels run down.
If you love running, awesome — keep it up, but make sure you’re training smart. If you’re only running because you think it’s the fastest way to lose weight, it’s time to rethink your approach.
You’re Probably Not Eating Enough Protein
Most women are under-eating protein — and that’s holding you back from seeing results.
Why Protein Is Non-Negotiable:
Build & Maintain Muscle: Without protein, your body can’t recover or grow lean muscle from training.
Feel Full: Protein helps control cravings and keeps you satisfied longer.
Hormonal Health: Especially important for women over 30 — protein supports your overall health and well-being.
Aim for at least 1.6–2.2 grams of protein per kg of body weight daily. It might feel like a lot — because you’ve been told to eat less your whole life — but you need it.
F45, Pilates: Are They Really Helping?
Let’s be honest. The most popular workouts marketed to women — F45, Pilates — are not designed to help you build real strength or long-term health.
The Problem with These Workouts:
F45: Fast-paced, high-intensity, and heavy on cardio. Good for sweating, not great for building lean muscle. Long-term? They often lead to burnout, injury, and frustration when progress stalls.
Pilates: Fantastic for mobility and body control, but won’t build the strength or muscle mass you need for real health outcomes, especially as you age.
These workouts are popular because they don’t challenge the old narrative — stay small, be “toned,” don’t lift heavy. That’s not empowerment. That’s just good marketing.
“But I Don’t Want to Get Bulky”
Let’s kill this myth once and for all: lifting weights will not make you bulky. Women simply don’t have the hormones (like testosterone) to build large amounts of muscle easily.
Here’s what lifting will do:
Help you build a lean, athletic physique.
Make you feel strong, capable, and confident.
Improve your posture, mobility, and energy.
Support your health for life.
Bulky isn’t real. Strong is. And strong looks damn good.
What Actually Works
Lift Heavy: Focus on compound lifts — squats, deadlifts, presses, rows. Progress over time.
Eat Protein: Prioritize fuelling your body, not starving it.
Recover Well: Rest, sleep, and manage stress — these are key.
Be Consistent: No gimmicks. No fads. Just real training, done consistently.
Real Results. Real Empowerment.
If you’re tired of the BS in the fitness industry and ready to train in a way that gets real, lasting results — strength, confidence, energy, and a body that feels and functions how you want it to — we can help.
At BOND, we train effectively. We focus on what works — strength, conditioning, and supportive nutrition — and we help women become the strongest, healthiest versions of themselves.
Want to find out how we can help you?
Book a no-sweat intro at either our Fitzroy or Kensington location. Let’s have a chat and map out a plan that works for YOU.