Strong, Capable, and Built for Life: A Strength Blueprint for Women and AFAB people

sallybromley
Sep 5
4 min read

Strength training isn’t just for athletes or gym junkies—it’s for women and AFAB (assigned female at birth) people who want to move well, feel confident, and keep up with the demands of work, family, and life.

Whether you're lifting kids, managing a business, or simply aiming to future-proof your body, building strength is one of the most empowering investments you can make.

Training with low reps and moderate to heavy weights isn’t about chasing extremes—it’s about developing functional muscle, improving joint stability, and supporting long-term health. This approach builds resilience, enhances energy, and helps you move through life with ease and purpose.

Let’s explore how to train smart, supplement effectively, and recover deeply—so you can build strength that lasts well beyond summer.

🏋️‍♀️ Training That Works: Low Reps, Heavy Weight

For AFAB people looking to build strength and lean muscle, the most effective approach is lifting heavier weights in lower rep ranges—typically 3 to 8 reps per set, across 3 to 5 sets. This style of training targets the deeper structures of muscle tissue and supports long-term functional capacity.

Compound lifts like squats, deadlifts, and presses engage multiple muscle groups and build strength efficiently.
Progressive overload—gradually increasing the weight or intensity—is key to continued improvement.
Volume matters: It’s not just about how heavy you lift, but how consistently you challenge your body across sessions.

This isn’t about pushing to exhaustion every day. It’s about training with purpose and giving your body the stimulus it needs to adapt.

📅 Weekly Structure: Balance Intensity with Recovery

You don’t need to train every day to see results. In fact, a well-structured weekly plan that balances intensity with recovery is more sustainable and effective.

| 1–2x/week | Heavy lifting | Squats, deadlifts, presses at 80–90% of your max |

| 1x/week | Moderate session | Technique work, accessory lifts, mobility and core |

This rhythm allows your body to recover, adapt, and grow stronger—without burning out or interfering with work and family commitments.

🧬 Supplement Support: Creatine, Collagen, Protein

Summer brings longer days, warmer weather, and often a more active lifestyle. Supporting your training with the right supplements can help you recover faster and train more effectively.

Creatine monohydrate: One of the most well-researched supplements for AFAB people. It improves strength, power, and recovery. A daily dose of 3–5g is safe and effective.
Collagen peptides: Supports joint health, connective tissue, and skin elasticity—especially valuable when lifting heavier weights.
Protein: Aim for the higher end of the recommended range - 2.2g per kg of body weight daily. This helps repair muscle tissue and supports lean mass development. Whole foods are ideal, but shakes can help fill the gaps.

Hydration is essential—especially when supplementing with creatine and protein. Pair your intake with plenty of water and nutrient-dense meals.

😴 Sleep: The Unsung Hero of Strength

Muscle isn’t built during training—it’s built during recovery. And sleep is the cornerstone of that recovery process.

Growth hormone is released during deep sleep, driving muscle repair and fat metabolism.
Testosterone and IGF-1, key anabolic hormones, are regulated by sleep quality.
The brain undergoes glymphatic cleansing, clearing out waste and improving cognitive function—critical for decision-making, stress management, and overall wellbeing.

Aim for 7–9 hours of quality sleep each night. Prioritise a consistent bedtime, reduce screen exposure before bed, and treat sleep like the training session it is.

🚫 Myth Busting: Strength Doesn’t Equal Bulk

One of the most persistent myths in women and AFAB fitness is the fear of “getting bulky.” Let’s be clear: lifting heavy weights will not make you bulky. AFAB people have differing hormonal profiles and building large muscle mass requires years of specific training, surplus calories, and often genetic predisposition.

What strength training will do:

Build lean, functional muscle
Improve posture and joint stability
Boost metabolism and support fat loss
Enhance confidence and physical capability

Strength is not about size—it’s about capacity. And every AFAB person deserves to feel strong and capable in their own body.

🔁 Volume Is Queen: How to Build Muscle That Lasts

If your goal is to build muscle and strength, volume is your best ally. That means:

3–5 sets of heavy lifts
Consistent weekly sessions
Recovery and nutrition dialled in

This isn’t about chasing perfection—it’s about showing up consistently, training with intention, and giving your body what it needs to thrive.

💬 Final Thoughts

Strength training is more than a workout—it’s a mindset. It’s about building a body that supports your life, not just your gym goals. Whether you're chasing performance, longevity, or simply the ability to keep up with your kids, lifting heavy and recovering well will get you there.

This summer, train with purpose, fuel with intention, and rest like it matters—because it does.