You Can Do Both: Why Boston Instructors Are Encouraging Women to Lift Heavier

Fit Scene Boston
4 days ago
6 min read

Strength training is having a moment—but not in the way you might expect.

Across Boston, more women are reaching for heavier weights. And the shift isn’t just coming from traditional strength coaches—it’s coming from sculpt, barre, and Pilates instructors, too.

These are the instructors who built their routines around low-impact, high-rep formats and are also prioritizing strength training in their own workouts. The message isn’t to replace what you love. It’s to expand it.

We asked Boston-based instructors how they’re approaching strength training right now and why they’re encouraging women to do both.

The Shift Toward Heavier Weights Feels Empowering

For many instructors, the shift toward heavier weights starts with how it feels. As sculpt instructor Emma Ellis shares, “I personally feel my most confident when I’m lifting… it pushes me, challenges me, and makes me feel strong in a way nothing else does,” adding that “it’s not just physical, it’s mental too.”

That sense of empowerment is part of a larger shift happening across the fitness space. Pilates instructor and Personal Trainer Sophie Dermond points to the growing visibility of women lifting, noting that “there’s an amazing group of women on socials who are helping to ‘normalize’ lifting heavy & empowering other women to do the same.”

At the same time, the “why” behind workouts is evolving. As sculpt and Barry's instructor Emily Kenneally explains, “for a long time women were pushed to just do cardio to become smaller,” but now “the goal has changed from being skinny to strong. Strength is now seen as a marker of fitness and capability, not just appearance.” More women are training with intention, with Emily adding that “women are training for performance… than just chasing weight loss now.”

For Nafisha Le Blanc, that shift goes even deeper—beyond the present moment and into long-term health. “We’re training for our future selves,” she says. “Lifting heavy isn't just about a certain look; it’s about building bone density and metabolic health. We aren't just training for a summer body; we’re training so we can carry our own groceries, kids, and suitcases well into our 80s.”

Let’s Clear This Up: Lifting Heavy Won’t Make You Bulky

Even as more women embrace strength training, one misconception continues to come up. Emma admits she once believed it too: “that it’s going to make you bulky.” But that perspective quickly changed—“I’ve never felt or looked better since I started lifting heavier,” she says, adding that it “actually helps you feel more toned, strong, and confident.”

Sophie sees a similar shift happening, noting that “there is more awareness towards the myth around lifting weights making you ‘bulky’,” while emphasizing the deeper benefits—“lifting weights helps create lean muscle mass… improves bone density… helps maintain metabolism & regulate hormones.” And importantly, “it would take a lot for a women to become ‘bulky’ from lifting weights.”

Emily agrees the misconception is still common, saying “I feel like everyone who gets asked this question will say the same thing, ‘lifting heavy weights will make me bulky’.”

Nafisha takes a more direct approach to reframing that narrative. “Can we retire the word ‘bulky’ yet? Please?” she says. “Women are conditioned to take up as little space as possible, but muscle is metabolic gold. Your most valuable form isn’t your smallest—it’s your most capable.” And perhaps most powerfully, “stop trying to disappear and start trying to be unbreakable. When you stop trying to disappear, you finally start to arrive.”

You Don’t Have to Choose Between Sculpt, Pilates, and Strength

If there’s one message all four instructors agree on, it’s that you don’t have to choose one style of training over another. As Emma puts it simply, “you don’t have to choose, you can do both,” and in fact, “they actually complement each other really well.”

In her own routine, that looks like taking “Pilates and sculpt classes multiple times a week,” while also lifting heavy—because each offers something different. “Sculpt classes are so fun and energizing,” she says, while “lifting gives me that grounded, powerful feeling.”

Sophie echoes that same belief, saying “you can do both! I say this ALL the time & I will stand by it!” and explains that each format plays a different role. “Lifting weights targets the larger muscles… sculpt or pilates targets the smaller stabilizer muscles,” and together, they improve overall movement and control.

Emily frames it as cross-training, explaining that “heavy lifting creates muscle growth… whereas sculpt, pilates and barre are great at building stability and muscle endurance,” and that combining both “keeps things interesting, prevents burnout and still creates a body that is strong and capable.”

Nafisha brings it all together with a simple analogy: “you don't have to break up with your Barre/Pilates studio to start strength training! Think of lifting as building the engine and barre/Pilates as refining the alignment.” Instead of competing, she explains, “they don’t compete; they collaborate,” with “strength mak[ing] your Pilates movements more powerful, and mobility keep[ing] you safe under heavy weights.”

What Actually Changes When You Start Lifting Heavier

While the physical changes are often the first thing people notice, they’re only part of the story. Emma shares that she feels “more defined and strong,” joking that “my jeans literally didn’t zip this weekend because my glutes have grown (in the best way),” but emphasizes that “the confidence shift is huge.”

Sophie had a similar experience, explaining that once she started lifting heavier, “it never became about the ‘looks’ anymore,” and instead she “felt so much more empowered in my body inside & outside of the gym,” along with “better energy throughout my day” and a “clear mind” after workouts.

Emily ties those changes back to consistency, explaining that “confidence grows as you see what your body can do, not just how it looks,” and over time, “it changes your mindset, turning workouts from something you have to do into something that becomes part of who you are.”

For Nafisha, that mindset shift is where the real transformation happens. “Physically, you just carry yourself differently,” she says. “But the mental shift? That’s the real magic.” In a world that can feel unpredictable, she points out that “the gym is the one place where you can see a direct return on your effort,” and that “you realize that ‘hard’ isn't the same thing as impossible.” That confidence carries far beyond the workout itself—“you walk a little taller, smile a little brighter, and take that ‘I can handle this’ attitude straight from the weight floor into your real life.”

How They’re Actually Incorporating Strength Training

There’s no one way to incorporate strength training—but consistency and balance come up every time. For Emma, that looks like leaning into both community and coaching, sharing that she loves Backyard Boston because “the classes are genuinely fun” and the community is “so welcoming,” while also training with Garett Magill, who “really pushes us while teaching proper form.”

Sophie focuses on consistency, prioritizing strength training “at least 3 times a week,” even if it’s “literally just 30 minutes of your day,” while still incorporating “pilates or sculpt on my active rest days” to maintain mobility.

Emily takes a structured approach, dedicating “2–3 days a week to heavier lifting” and using other days to “layer in sculpt or pilates… to improve core stability, mobility, and endurance,” while also working on “paying more attention to recovery.”

Nafisha keeps it simple and intentional. “Heavy weights at Format 3x a week to keep my strength floor high, then Barre 2x a week for that dynamic range of motion,” she shares. “If I’ve got extra gas in the tank, I’ll throw in a boxing or Barry’s class. It’s all about building a foundation that lets me show up everywhere else.”

If You Feel Intimidated, Start Here

If there’s one thing all four instructors emphasize, it’s that feeling intimidated is completely normal. Emma admits, “I’ve been there,” sharing that she “used to never pick up anything heavier than 10 lbs,” but encourages others to “just try it, you’ll surprise yourself.”

Sophie reinforces that progress takes time, encouraging people to “keep showing up & keep trying,” and reminding them that “it’s okay to fail,” with small steps like “adding 5lbs” over time.

Emily brings it back to mindset, pointing out that “the intimidation factor stems from fear not ability,” and encouraging people to “start small and build confidence gradually.”

Nafisha adds a powerful reminder about perspective: “Please try not to compare your Day 1 to someone else's Year 10!” she says, noting that “the strongest person in the room once started… with the 5lb dumbbells.” Her advice is simple and actionable—“try with a weight that might be 2–5lbs heavier than what you'd normally grab,” and if “those last two reps feel like a real challenge, you’re doing it right.” Most importantly, “you’re already stronger than you think.”

The Takeaway

You don’t have to give up sculpt, barre, or Pilates to get stronger.

You don’t have to choose one version of fitness over another.

If anything, these instructors are proof that the combination is what works best.

Strength training isn’t about replacing your routine—it’s about building on it.

Inspired to build strength into your routine? These instructors are leading classes all across Boston. From sculpt and Pilates to strength-focused training, there are so many ways to start.

👉 Browse our studio directory to find your next class.