Lift Like a Girl: Redefining Women’s Strength

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You Are Allowed to Be Strong

If there’s one message I want every woman to walk away with, it’s this: you are allowed to be strong.

• Strong in every phase of your cycle.

• Strong in pregnancy.

• Strong throughout postpartum.

• Strong in every season of life.

And let’s be real—the guys at the gym are usually more intimidated by your strength than you are.

As a physical therapist, strength coach, Olympic weightlifting athlete, and educator, I’ve worked with women in every stage of that journey and I’ve lived much of it myself. Whether you’re an athlete, a mom, or simply someone who wants to feel at home in your body, my goal is to help you move with purpose, power, and confidence.

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The Myths We’re Still Fighting

Women are still bombarded with outdated advice like:

• “Don’t lift heavy while pregnant.”

• “Pilates or yoga are enough, you don’t need heavy lifting.”

• “Women should only do light weights and high reps.”

• “If you lift weights, you’ll get bulky and masculine.”

These ideas are based on fear, not evidence.
Strength training, when guided and individualized, is one of the most effective tools for long-term health, especially for women.

It’s not about lifting “like a man.” It’s about lifting in a way that honors your goals, your physiology, and your life.
And it’s never too late or too early to start.

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My Story: From Injury to Strength

Like many women, I came to strength training through injury.

After tearing my ACL, my rehab felt empty. I was handed resistance bands and boring stability drills but never taught how to actually feel strong again. Meanwhile, men in the clinic were lifting weights. Women like me? We weren’t given the same tools.

So, I took ownership. I found a CrossFit gym, then a barbell club. That’s when it clicked:

Lifting wasn’t just rebuilding my body—it was redefining it.

Strength wasn’t about aesthetics or comparison. It was about:

• Resilience

• Freedom

• Owning my identity

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Training Through Pregnancy & Postpartum

Pregnancy is a season of rapid change—physically, emotionally, hormonally. And while it can feel overwhelming, that doesn’t mean we should stop moving.

In fact, research shows very little evidence that lifting during pregnancy is harmful. What we do have is plenty of clinical and real-world experience showing that staying active improves outcomes both during and after pregnancy.

Supporting Women Through Pregnancy

As a coach and clinician, I help pregnant clients:

• Modify movements by trimester, symptoms, and energy levels

• Learn safe and effective breathing and bracing strategies

• Preserve mobility and strength as their body changes

• Feel empowered, not fearful, in the gym

You don’t need to stop training—you need the right support system to keep training safely.

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Postpartum: Moving Forward, Not Back

Reintegrating into training after birth isn’t about “getting your body back.” It’s about moving forward with intention and care.

Like injury recovery, postpartum training requires:

• Progressive loading—meeting yourself where you are

• Rebuilding baseline core, glute, and pelvic floor strength

• Navigating body image shifts with compassion

• Adjusting expectations based on your unique recovery

I often say: Being postpartum is hard. Being postpartum and weak is harder.

And the truth is, we’re not just training for ourselves. We’re training to lift babies, car seats, diaper bags, and mental loads.

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Redefining What Strength Looks Like

So many women tell me:

• “I used to be strong.”

• “I’m scared to get back in the gym.”

• “What if I hurt myself?”

• “What if I don’t look the same?”

Here’s my answer: There is no one way a strong woman looks.

Strength isn’t defined by lifting the heaviest bar in the room. It’s defined by:

• Honoring your body

• Moving with purpose

• Doing the hard things, one rep at a time

Every time I see a new mom hit her first squat postpartum or lift a barbell she once thought was “off-limits,” I’m reminded: our strength is not defined by the scale, the mirror, or the timeline.

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A New Standard for Women’s Care

My mission is to create a better standard of care for women. That’s why I’ve combined my background in physical therapy and coaching to educate professionals on how to guide women through lifting in all seasons of life.

We need more providers who:

• Understand women’s bodies

• Train and treat with nuance, not fear

• See potential, not just past injuries or limitations

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Final Word: It’s Never Too Late

Whether you’re:

• 6 weeks postpartum or 60 years old

• Brand new to lifting or returning after a break

You belong here.
You deserve a care team that supports your strength and your goals—not limits them.

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Let’s Connect

I currently work out of Physio Room’s Highlands Ranch location and would love to connect.

You can find me most active on Instagram @doctor.jessie.dpt, where I share training tips, lifting education, and real stories from women just like you.

Written By Dr. Jessie Czarnecki, PT, DPT, OCS, CSCS, CF-L2, USAW-L1 | Physio Room