International Women’s Day: Female fitness myth busting by our Everybody PT’s

With so much information out there about health and fitness, it’s hard to know whether we’re doing the right thing for our bodies. Our social media feeds are jam packed with information from how much weight we should be lifting, to what time we should be getting out of bed in the morning.  

This International Women’s Day, we’ve handed it over to our Everybody PTs to debunk common fitness myths, leaving you feeling confident and in-charge, no matter where you are in your fitness journey. You’ve got this!

False.

PT Ellie Anderson says: The mere thought of stepping into a gym and the unknown can be very daunting for some! For others it’s second nature. What is it that makes you nervous about going into the free weights section? Ladies, free weights are an excellent way to build strength and improve muscle tone, which in turn helps to lower blood pressure and improve bone density to reduce the risk of osteoporosis.

It’s not only about improving your physical appearance but also about managing stress, positively impacting your sleep quality and improving hormone balance too. It may be intimidating when the free weights section is full of men, but if you’re feeling unsure, start by working out with a friend or family member. They can give you the right support so that you know there is nothing to fear! Alternatively, ask a staff member for a hand. They will always be happy to help you get started and ensure your form is spot on in the steps to becoming a stronger you!

False.

PT Emma Rabone says: This couldn’t be further from the truth. In reality, strength training is one of the best things older women can do for their health. As women go through menopause, they naturally lose muscle mass and bone density, increasing the risk of osteoporosis and fractures. Lifting weights helps counteract this by strengthening bones, preserving muscle, and improving mobility. It also reduces the risk of falls by enhancing balance and coordination while keeping joints healthy and reducing chronic pain. When done with proper form and progression, weightlifting is not only safe but essential for aging women to stay strong, independent, and resilient.

False.

PT Sam Rose says: Contrary to popular belief, running is actually good for your knees. Studies from institutions like the Royal National Orthopaedic Hospital have found that marathon running can rebuild the health of knee components in middle aged adults, even if the joints show wear and tear. However, we don’t recommend you run a marathon without a training coach/plan and gradually build on your endurance.

False.

PT Johanne Potts says: Elderly women shouldn’t use menopause to ‘pause’ their physical activities and exercises! I have lots of elderly clients who enjoy our strength and conditioning sessions. They always tell me that they’ve been feeling their best since they started training! Picking up weights and combining them with strength exercises can help us as we age. Building strength relies on building our muscles and improving our bone density, which can prevent the onset of osteoporosis (which is common among older women) and other cardiovascular-related diseases. Added benefits? A fired-up metabolism, upbeat mental health, and energy levels through the roof! Weight training truly is paramount for feeling and functioning at our best in later years.